Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, broiled
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut from the center of the pork loin, broiled to a juicy, tender finish with a clean, mild pork flavor. Its nutrition profile is striking: a high-protein powerhouse (27.6g per 100g) with zero carbohydrates and a moderate amount of fat for satiety. The broiling method renders some fat, creating a slightly caramelized exterior while keeping the interior moist.
Calorie split: 44% protein · 0% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People love it for its versatility and mild flavor, which acts as a perfect canvas for marinades, rubs, and sauces. It's a quick-cooking, weeknight staple that delivers a satisfying, meaty bite without being overly heavy.
⚠️ Watch-outs & how to enjoy it better
Being a lean cut, it can easily become dry and tough if overcooked, which is its primary downside. To counteract this, use a meat thermometer (aim for 145°F/63°C internal temp), marinate for 30-60 minutes before cooking, and let it rest for 5 minutes after broiling to retain juices.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Zero carbohydrates, making it ideal for low-carb and ketogenic diets.
- Provides essential B vitamins like thiamine (B1) and niacin (B3).
- Good source of minerals like selenium and phosphorus.
- Broiling is a lower-fat cooking method compared to frying.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'center rib' designation refers to its position in the loin, which is the most tender and uniformly shaped part of the entire pork loin muscle.
Full nutrition (USDA data · scales with serving)
| Water | 53.4 g |
| Energy | 260 kcal |
| Energy | 1088 kj |
| Protein | 27.6 g |
| Total lipid (fat) | 15.8 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 28.0 mg |
| Iron, Fe | 0.77 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 237 mg |
| Potassium, K | 401 mg |
| Sodium, Na | 62.0 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 44.0 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.83 mg |
| Riboflavin | 0.30 mg |
| Niacin | 4.9 mg |
| Pantothenic acid | 0.70 mg |
| Vitamin B-6 | 0.37 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Vitamin B-12 | 0.67 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 | 5.8 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.20 g |
| SFA 16:0 | 3.6 g |
| SFA 18:0 | 1.9 g |
| Fatty acids, total monounsaturated | 7.0 g |
| MUFA 16:1 | 0.49 g |
| MUFA 18:1 | 6.3 g |
| MUFA 20:1 | 0.12 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.04 g |
| PUFA 20:4 | 0.05 g |
| Cholesterol | 82.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.5 g |
| Methionine | 0.71 g |
| Cystine | 0.35 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.94 g |
| Valine | 1.5 g |
| Arginine | 1.8 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
FAQ
How is this different from a regular pork chop?
This specific cut is boneless, taken from the center rib section of the loin, and includes both lean meat and some attached fat. A 'regular' pork chop might be bone-in, from a different part of the loin, or have varying fat content.
Why does the nutrition say 0g carbs when it's meat?
Pure, unprocessed animal muscle tissue contains virtually no carbohydrates. Any carbs in a pork dish would come from added ingredients like breading, sauces, or glazes.
Is broiling the same as grilling?
They are similar high-heat methods. Broiling uses direct overhead heat from your oven's element, while grilling uses direct heat from below (charcoal, gas, or electric). Both are excellent for this cut.
Can I use this cut for stir-fry?
Yes, but it's not the most traditional choice. Slice it thinly against the grain and marinate briefly. For stir-fries, pork shoulder or tenderloin are often preferred for their texture, but this lean cut works in a pinch.
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 2.60 kcal/g · 43% 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: 0.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.