Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut from the center of the pork loin, pan-fried to a golden-brown crust. The texture is firm yet tender, with a mild, clean pork flavor that’s less intense than shoulder or belly. With nearly 26g of protein per 100g and zero carbs, it’s a powerhouse for muscle-building meals.
Calorie split: 39% protein · 0% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
People love it for its mild, adaptable flavor that acts as a blank canvas for marinades and seasonings. Its quick cooking time and lean profile make it a weeknight staple for everything from schnitzel to stir-fries.
⚠️ Watch-outs & how to enjoy it better
The lean meat can dry out quickly if overcooked, leading to a tough, chewy texture. To counteract this, use a meat thermometer (aim for 145°F/63°C), let it rest after cooking, or pound it thin for even frying. It's also a common allergen for those with alpha-gal syndrome (red meat allergy).
Key benefits
- Excellent source of high-quality, complete protein.
- Very low in carbohydrates, suitable for keto and low-carb diets.
- Provides essential B vitamins, especially thiamine (B1) and niacin (B3).
- Good source of minerals like selenium and phosphorus.
- Leaner than many other pork cuts when trimmed.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'center rib' is one of the most uniform muscles in the pig, which is why it's often sold as a perfect, cylindrical roast before being sliced into chops.
Full nutrition (USDA data · scales with serving)
| Water | 56.3 g |
| Energy | 273 kcal |
| Energy | 1142 kj |
| Protein | 25.8 g |
| Total lipid (fat) | 18.1 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.73 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 228 mg |
| Potassium, K | 428 mg |
| Sodium, Na | 50.0 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 41.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.71 mg |
| Riboflavin | 0.31 mg |
| Niacin | 4.8 mg |
| Pantothenic acid | 0.72 mg |
| Vitamin B-6 | 0.36 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 88.7 mg |
| Betaine | 3.4 mg |
| Vitamin B-12 | 0.59 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 34.0 iu |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin D3 (cholecalciferol) | 0.90 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 | 6.7 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 | 0.23 g |
| SFA 16:0 | 4.2 g |
| SFA 18:0 | 2.2 g |
| Fatty acids, total monounsaturated | 8.0 g |
| MUFA 16:1 | 0.53 g |
| MUFA 18:1 | 7.3 g |
| MUFA 20:1 | 0.14 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 73.0 mg |
| Phytosterols | 3.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.31 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.0 g |
| Lysine | 2.3 g |
| Methionine | 0.67 g |
| Cystine | 0.32 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.87 g |
| Valine | 1.4 g |
| Arginine | 1.6 g |
| Histidine | 0.99 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 3.9 g |
| Glycine | 1.4 g |
| Proline | 1.1 g |
| Serine | 1.1 g |
FAQ
How do I prevent it from becoming dry and tough?
The key is not to overcook it. Use an instant-read thermometer and remove it from the heat at 140-145°F (60-63°C). Let it rest for 5-10 minutes before slicing, as the internal temperature will rise slightly and juices will redistribute.
What's the best way to add flavor?
Since it's lean, it benefits from marinating for 30 minutes to a few hours. Try combinations like soy sauce, ginger, and garlic; or yogurt, lemon, and herbs. A quick brine in salted water also helps it retain moisture and season throughout.
Is this a healthy cut of pork?
Yes, it's one of the leanest pork options available. It's high in protein, low in fat compared to ribs or shoulder, and provides important nutrients like B vitamins and selenium. Choosing this over fattier cuts aligns with heart-healthy dietary patterns.
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 2.73 kcal/g · 38% 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: 0.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.