Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled
Whole food · Pork Products
Photo: Wikipedia
This is a juicy, bone-in pork chop cut from the sirloin loin, prized for its balance of tender lean meat and a flavorful fat cap. When broiled, the exterior develops a savory, caramelized crust while the interior remains succulent and meaty. It's a high-protein, zero-carb centerpiece that delivers substantial energy with 222 kcal per 100g.
Calorie split: 50% protein · 0% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People adore it for the satisfying contrast between the crisp, seasoned fat edge and the juicy, tender meat. Its robust pork flavor makes it a versatile canvas for marinades, rubs, and glazes, and it's a staple comfort food in many home kitchens.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it can be high in saturated fat, so those monitoring heart health should practice portion control. To counteract this, pair it with fiber-rich vegetables like roasted broccoli or a vinegar-based slaw to balance the meal. Also, ensure it's cooked to a safe internal temperature (145°F/63°C) to avoid foodborne illness.
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
- Naturally carbohydrate-free, suitable for low-carb diets
- The bone-in cut can enhance flavor and moisture during cooking
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'chop' in pork chop refers to the butchery technique of cutting across the bone, a method that became popular with the rise of table forks in the 18th century, as it made the meat easier to eat.
Full nutrition (USDA data · scales with serving)
| Water | 60.6 g |
| Energy | 222 kcal |
| Energy | 928 kj |
| Protein | 27.0 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 | 60.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 280 mg |
| Potassium, K | 363 mg |
| Sodium, Na | 86.0 mg |
| Zinc, Zn | 3.6 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 41.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.69 mg |
| Riboflavin | 0.28 mg |
| Niacin | 8.4 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.56 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 91.0 mg |
| Betaine | 3.6 mg |
| Vitamin B-12 | 0.75 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 16.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 42.0 iu |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin D3 (cholecalciferol) | 1.0 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 | 4.0 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 15:0 | 0.00 g |
| SFA 16:0 | 2.5 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.26 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.5 g |
| MUFA 18:1 c | 2.8 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:2 n-6 c,c | 1.1 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 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 | 0.04 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.05 g |
| Fatty acids, total trans-monoenoic | 0.04 g |
| TFA 18:1 t | 0.04 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 87.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Methionine | 0.74 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 1.7 g |
| Histidine | 1.1 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.09 g |
FAQ
What's the best way to cook a sirloin pork chop without drying it out?
Use high-heat methods like broiling or pan-searing for a short time. Let the meat come to room temperature before cooking, and always let it rest for 5-10 minutes after cooking to allow juices to redistribute.
Is the fat on the chop edible?
Yes, the fat is edible and adds significant flavor. However, for a leaner meal, you can trim some of the external fat cap before cooking, leaving a thin layer for taste.
How does broiling differ from grilling for this cut?
Broiling uses top-down, intense radiant heat, which is excellent for creating a quick sear and caramelizing a glaze. Grilling uses bottom-up heat from coals or flames, imparting a smokier flavor.
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 2.22 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.