Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried
Whole food · Pork Products
Photo: Wikipedia
This is a lean, bone-in pork chop cut from the center rib, pan-fried to a golden sear. The meat is tender with a mild, savory flavor, and the bone helps keep it juicy during cooking. With nearly 29g of protein per 100g and virtually no carbs or sugar, it's a powerhouse for muscle maintenance.
Calorie split: 57% protein · 0% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, meaty chew and the rich flavor that develops from a good pan-sear. It's a versatile weeknight staple that can be dressed up with a pan sauce or simply seasoned with salt and pepper.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it should be consumed in moderation as part of a balanced diet. To counteract this, pair it with fiber-rich vegetables like roasted broccoli or a fresh salad to aid digestion and balance the meal. Ensure it's cooked to a safe internal temperature (145°F/63°C) to avoid any food safety risks.
Key benefits
- High-quality complete protein for muscle repair
- Excellent source of B vitamins (especially B1, B6, B12)
- Rich in minerals like selenium and phosphorus
- Zero carbohydrates, suitable for low-carb diets
- Provides heme iron, more absorbable than plant-based iron
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'center rib' chop is from the same primal section as the pork loin roast, making it one of the most tender and uniform chops available.
Full nutrition (USDA data · scales with serving)
| Water | 61.1 g |
| Energy | 211 kcal |
| Energy | 882 kj |
| Protein | 28.8 g |
| Total lipid (fat) | 9.7 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 45.0 mg |
| Iron, Fe | 0.88 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 237 mg |
| Potassium, K | 335 mg |
| Sodium, Na | 88.0 mg |
| Zinc, Zn | 3.0 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 38.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.55 mg |
| Riboflavin | 0.39 mg |
| Niacin | 9.4 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.55 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 96.6 mg |
| Betaine | 3.7 mg |
| Vitamin B-12 | 0.79 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 10.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 21.0 iu |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin D3 (cholecalciferol) | 0.50 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.09 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.6 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.85 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 5.8 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.17 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.8 g |
| MUFA 18:1 c | 2.7 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.03 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 18:1 t | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 77.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.3 g |
| Isoleucine | 1.4 g |
| Leucine | 2.4 g |
| Lysine | 2.6 g |
| Methionine | 0.79 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.5 g |
| Arginine | 1.9 g |
| Histidine | 1.2 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.10 g |
FAQ
How do I prevent a pork chop from drying out?
Avoid overcooking. Use a meat thermometer and remove it from the pan at 140°F (60°C), as it will carryover cook to 145°F (63°C). Let it rest for 5 minutes before cutting.
Is the bone edible?
The bone itself is not eaten, but it adds flavor and moisture during cooking. It also makes for a great handle if you're eating in a more rustic style.
What's the best way to get a good sear?
Pat the chop completely dry with paper towels, season generously, and use a hot pan with a high-smoke-point oil like avocado or canola. Don't move it until it releases easily.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.11 kcal/g · 55% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.