Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut from the center of the pork loin, cooked by slow simmering in liquid until tender. The braising process renders the fat, resulting in a moist, succulent texture with a mild, clean pork flavor. It's a protein powerhouse, delivering over 26 grams of high-quality protein per 100-gram serving.
Calorie split: 43% protein · 0% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People love it for its tender, melt-in-your-mouth texture when braised and its ability to absorb the flavors of herbs, wine, and aromatics. It's a versatile centerpiece for both comforting home-cooked meals and elegant dinner plates.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it can be higher in saturated fat than poultry or fish, which some may wish to limit. To balance, pair it with fiber-rich vegetables like roasted broccoli or a vinegar-based slaw, and practice portion control by making it part of a larger vegetable-focused plate.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in B vitamins, especially thiamine (B1) and niacin (B3).
- Provides essential minerals like selenium and phosphorus.
- Boneless cut is easy to slice and serve.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'center rib' designation comes from its location on the pig, near the ribs, but the bone is removed, creating a uniformly thick, oval-shaped chop that cooks evenly.
Full nutrition (USDA data · scales with serving)
| Water | 58.1 g |
| Energy | 255 kcal |
| Energy | 1067 kj |
| Protein | 26.3 g |
| Total lipid (fat) | 15.8 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.92 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 172 mg |
| Potassium, K | 387 mg |
| Sodium, Na | 40.0 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 33.4 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.53 mg |
| Riboflavin | 0.24 mg |
| Niacin | 4.3 mg |
| Pantothenic acid | 0.60 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Vitamin B-12 | 0.44 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Vitamin A, IU | 7.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.1 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.21 g |
| SFA 16:0 | 3.8 g |
| SFA 18:0 | 2.0 g |
| Fatty acids, total monounsaturated | 7.2 g |
| MUFA 16:1 | 0.50 g |
| MUFA 18:1 | 6.5 g |
| MUFA 20:1 | 0.13 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.04 g |
| PUFA 20:4 | 0.05 g |
| Cholesterol | 73.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.3 g |
| Methionine | 0.68 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.89 g |
| Valine | 1.4 g |
| Arginine | 1.7 g |
| Histidine | 1.0 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.4 g |
| Proline | 1.1 g |
| Serine | 1.1 g |
FAQ
What's the best way to prevent it from drying out?
Braising is ideal—searing first, then cooking slowly in liquid (like broth, wine, or cider) at a low temperature keeps it moist. Alternatively, brining before cooking or using a meat thermometer to pull it at 145°F (63°C) helps.
Is this a lean cut?
Yes, it's considered a lean cut of pork, especially after cooking and trimming any visible separable fat. The braising method helps keep it tender without added fat.
How does it differ from a pork tenderloin?
The loin is a larger, wider muscle from the pig's back, while the tenderloin is a smaller, more tender muscle from underneath the loin. Loin chops are thicker and have a slightly firmer texture.
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 2.55 kcal/g · 41% 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: 0.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.