Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried
Whole food · Pork Products
Photo: Wikipedia
A lean, boneless cut from the center rib of the pork loin, pan-fried to a golden-brown finish. It offers a mild, subtly sweet pork flavor with a tender, fine-grained texture that's less fatty than shoulder but more flavorful than the tenderloin. This preparation is a protein powerhouse, delivering over 27 grams of high-quality protein with virtually no carbohydrates.
Calorie split: 51% protein · 0% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love it for its quick cooking time and incredible versatility—it's a blank canvas that readily absorbs marinades, rubs, and pan sauces. Its lean profile makes it a satisfying, protein-packed centerpiece for weeknight dinners, easily paired with everything from applesauce to roasted vegetables.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its leanness, which can lead to dryness if overcooked; it requires careful timing to stay juicy. To counteract this, use a meat thermometer (aim for 145°F/63°C internal temp), pound it to an even thickness before cooking, and let it rest after frying to redistribute juices. Pairing with a flavorful sauce or a side rich in healthy fats can also enhance moisture and satisfaction.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety
- Very low in carbohydrates and sugar, making it suitable for low-carb and ketogenic diets
- Provides essential B vitamins, particularly thiamine (B1) and niacin (B3), for energy metabolism
- Contains minerals like selenium and phosphorus, important for immune function and bone health
- Pan-frying with minimal added fat keeps the overall calorie count moderate for a protein-rich meal
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The center rib chop is often called the 'ribeye of pork' because it comes from the same anatomical area as the prized beef ribeye, offering a similar balance of tenderness and flavor.
Full nutrition (USDA data · scales with serving)
| Water | 60.9 g |
| Energy | 224 kcal |
| Energy | 937 kj |
| Protein | 27.7 g |
| Total lipid (fat) | 11.8 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.78 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 237 mg |
| Potassium, K | 454 mg |
| Sodium, Na | 52.0 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 45.4 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.76 mg |
| Riboflavin | 0.34 mg |
| Niacin | 5.1 mg |
| Pantothenic acid | 0.78 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 95.1 mg |
| Betaine | 3.7 mg |
| Vitamin B-12 | 0.61 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 | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 22.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin D3 (cholecalciferol) | 0.60 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 | 4.3 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 | 0.15 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 1.4 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 16:1 | 0.37 g |
| MUFA 18:1 | 4.8 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 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 | 70.0 mg |
| Phytosterols | 3.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.35 g |
| Threonine | 1.3 g |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.5 g |
| Methionine | 0.73 g |
| Cystine | 0.35 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.96 g |
| Valine | 1.5 g |
| Arginine | 1.7 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 1.1 g |
FAQ
How do I prevent pan-fried pork chops from becoming dry and tough?
The key is to avoid overcooking. Use a meat thermometer to check for an internal temperature of 145°F (63°C), then remove it from the pan and let it rest for 3-5 minutes before slicing. This allows the juices to redistribute throughout the meat.
Is this cut of pork a good choice for a low-carb or keto diet?
Absolutely. With 0g of carbs and sugar per 100g, it's an ideal protein source for low-carb and ketogenic eating plans. Just be mindful of any breading or sugary sauces used in the cooking process.
What's the best way to add flavor without adding a lot of extra fat or calories?
Marinate the chops for 30 minutes to an hour in a mixture of acid (like lemon juice or vinegar), herbs, and spices. You can also use a dry rub before cooking. Deglazing the pan with broth, wine, or apple cider after frying creates a flavorful, low-calorie sauce.
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 2.24 kcal/g · 49% 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: 0.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.