Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw
Whole food · Pork Products
Photo: Wikipedia
This is the lean, central rib section of a fresh pork loin, typically sold as bone-in chops or roasts. It offers a mild, subtly sweet pork flavor with a firm, fine-grained texture that can be tender when cooked properly. Nutritionally, it's a powerhouse of high-quality, lean protein with minimal fat and zero carbohydrates.
💚 Why it's loved
People love it for its clean, versatile pork flavor that acts as a perfect canvas for marinades, rubs, and seasonings. It's a cultural staple in many cuisines, from American pork chops to European-style roasts, symbolizing hearty, comforting home cooking.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can become dry and tough if overcooked, which is a common pitfall. To counteract this, use a meat thermometer to pull it at 145°F (63°C) and let it rest. For those monitoring sodium, be mindful of cured or pre-marinated versions; opt for fresh cuts and season yourself.
Key benefits
- Excellent source of complete, high-quality protein
- Very low in carbohydrates and sugars
- Provides essential B vitamins like thiamine (B1) and niacin (B3)
- Rich in minerals such as phosphorus, selenium, and zinc
- Lean cut suitable for high-protein, low-fat dietary patterns
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'center rib' is sometimes called the 'hotel cut' because it was historically the preferred cut for serving uniform, bone-in chops in hotel dining rooms.
Full nutrition (scales with serving)
| Water | 72.4 g |
| Energy | 136 kcal |
| Energy | 570 kj |
| Protein | 21.8 g |
| Total lipid (fat) | 4.8 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.61 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 216 mg |
| Potassium, K | 359 mg |
| Sodium, Na | 60.0 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 38.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.48 mg |
| Riboflavin | 0.19 mg |
| Niacin | 6.7 mg |
| Pantothenic acid | 0.72 mg |
| Vitamin B-6 | 0.73 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 57.9 mg |
| Betaine | 3.0 mg |
| Vitamin B-12 | 0.50 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 19.0 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 |
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.06 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.0 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.53 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.12 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.8 g |
| MUFA 18:1 c | 1.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.52 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:2 n-6 c,c | 0.44 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 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 |
| TFA 18:1 t | 0.03 g |
| TFA 18:2 t,t | 0.01 g |
| Cholesterol | 56.0 mg |
| Tryptophan | 0.23 g |
| Threonine | 0.98 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.0 g |
| Methionine | 0.60 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.92 g |
| Tyrosine | 0.83 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.94 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.5 g |
| Glycine | 0.98 g |
| Proline | 0.88 g |
| Serine | 0.94 g |
| Hydroxyproline | 0.06 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How do I prevent lean pork chops from drying out?
Brining for 30 minutes in a saltwater solution, using a meat thermometer to avoid overcooking (aim for 145°F/63°C internal temp), and resting the meat after cooking are key techniques.
What's the difference between a chop and a roast from this cut?
A chop is a cross-cut steak from the loin, typically 1-1.5 inches thick. A roast is a larger, whole section of the loin, cooked whole and then sliced for serving.
Is the bone important for flavor?
Yes, the bone helps conduct heat and can add a subtle richness to the meat during cooking. Bone-in cuts often have slightly more flavor and can help prevent the meat from cooking too quickly.