Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw
Whole food · Pork Products
Photo: Wikipedia
This is a prime cut from the pig's loin, prized for its balance of tender, lean meat and a flavorful fat cap. When raw, it has a pale pink hue with a firm texture, ready to transform into juicy chops or succulent roasts. It's a high-protein, zero-carb staple, offering about 20 grams of protein per 100-gram serving.
Calorie split: 50% protein · 0% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People adore this cut for its versatility and reliable flavor—it can be simply seasoned and pan-seared for a quick chop or slow-roasted for a centerpiece meal. The interplay of the lean loin and the rendered fat creates a deeply satisfying, savory taste that's foundational in home cooking worldwide.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it can be high in saturated fat, so those monitoring heart health or cholesterol may want to practice portion control. The bone-in preparation can also yield uneven cooking if not managed carefully. To counteract, trim excess external fat before cooking, use a meat thermometer to avoid overcooking (which dries it out), and balance the meal with fiber-rich vegetables.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Rich in B vitamins like thiamine (B1) and niacin (B3)
- Provides essential minerals like selenium and phosphorus
- Naturally zero carbohydrates and sugar
- The bone-in cut can add flavor and minerals during cooking
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'sirloin' designation for pork is borrowed from beef but refers to a different anatomical location; in pork, it's the section just forward of the hip, known for a good balance of tenderness and flavor.
Full nutrition (USDA data · scales with serving)
| Water | 70.3 g |
| Energy | 168 kcal |
| Energy | 704 kj |
| Protein | 20.5 g |
| Total lipid (fat) | 9.0 g |
| Ash | 0.95 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.82 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 209 mg |
| Potassium, K | 336 mg |
| Sodium, Na | 57.0 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 29.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.49 mg |
| Riboflavin | 0.28 mg |
| Niacin | 6.1 mg |
| Pantothenic acid | 0.84 mg |
| Vitamin B-6 | 0.76 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 79.2 mg |
| Betaine | 3.1 mg |
| Vitamin B-12 | 0.56 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 |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 22.0 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.0 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 | 0.11 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.98 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 6.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.19 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.3 g |
| MUFA 18:1 c | 3.3 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:2 n-6 c,c | 0.99 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 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 | 0.04 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 |
| Fatty acids, total trans | 0.06 g |
| Fatty acids, total trans-monoenoic | 0.04 g |
| TFA 18:1 t | 0.06 g |
| TFA 18:2 t,t | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 70.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.92 g |
| Isoleucine | 1.0 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Methionine | 0.56 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.86 g |
| Tyrosine | 0.78 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.89 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.92 g |
| Proline | 0.83 g |
| Serine | 0.89 g |
| Hydroxyproline | 0.05 g |
FAQ
What's the best way to cook bone-in pork chops to keep them juicy?
The key is to not overcook them. Use a meat thermometer and remove from heat at an internal temperature of 145°F (63°C), followed by a 3-minute rest. Searing first in a hot pan and then finishing in the oven is a reliable method.
How does the bone affect cooking?
The bone acts as an insulator, meaning the meat next to it will cook slightly slower. It also adds flavor to the surrounding meat and pan juices, making it excellent for roasts and braises.
Is this cut the same as a pork tenderloin?
No. This is from the larger, fattier loin muscle. A pork tenderloin is a separate, much smaller, and leaner muscle from the same general area, with a different texture and cooking requirement.
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 1.68 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.