Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw
Whole food · Pork Products
Photo: Wikipedia
This is a lean, bone-in cut from the pig's loin, prized for its mild, clean pork flavor and firm, juicy texture when cooked properly. With virtually no fat marbling, it delivers a pure, protein-packed bite that’s a blank canvas for marinades and seasonings. Nutritionally, it’s a standout for high-quality protein with minimal calories and fat.
Calorie split: 71% protein · 0% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love it for its versatility—it takes on flavors from smoky grills to savory braises—and its ability to remain tender without being fatty. It’s a staple in home cooking for its reliability and satisfying, meaty chew.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can dry out quickly if overcooked, becoming tough and bland. To counteract this, use a meat thermometer, brine or marinate before cooking, and consider quick, high-heat methods like grilling or pan-searing followed by a rest. It’s also not ideal for those on very low-protein diets.
Key benefits
- Excellent source of complete protein (21.65g per 100g)
- Very low in fat and calories, supporting lean muscle goals
- Rich in B vitamins, especially thiamine (B1) and niacin (B3)
- Provides essential minerals like selenium and phosphorus
- Naturally free of carbohydrates and sugars
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bone in a pork chop isn't just for show; it helps conduct heat more evenly during cooking and can contribute flavor to sauces and gravies, which is why bone-in cuts are often preferred by chefs for roasting.
Full nutrition (USDA data · scales with serving)
| Water | 74.0 g |
| Energy | 129 kcal |
| Energy | 538 kj |
| Protein | 21.6 g |
| Total lipid (fat) | 4.0 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.85 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 219 mg |
| Potassium, K | 353 mg |
| Sodium, Na | 59.0 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 30.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.52 mg |
| Riboflavin | 0.29 mg |
| Niacin | 6.3 mg |
| Pantothenic acid | 0.88 mg |
| Vitamin B-6 | 0.80 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 83.5 mg |
| Betaine | 3.1 mg |
| Vitamin B-12 | 0.53 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) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 16.0 iu |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin D3 (cholecalciferol) | 0.40 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)
| 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 | 0.04 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.77 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.39 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.09 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.4 g |
| MUFA 18:1 c | 1.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.42 g |
| PUFA 18:2 | 0.36 g |
| PUFA 18:2 n-6 c,c | 0.35 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 | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.03 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 | 0.02 g |
| TFA 18:2 t,t | 0.01 g |
| Cholesterol | 69.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.97 g |
| Isoleucine | 1.1 g |
| Leucine | 1.8 g |
| Lysine | 2.0 g |
| Methionine | 0.60 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.82 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 | 0.97 g |
| Proline | 0.88 g |
| Serine | 0.94 g |
| Hydroxyproline | 0.06 g |
FAQ
What's the difference between sirloin and loin chops?
Sirloin chops come from the rear of the loin, near the hip, and can have a bit more fat and a slightly more robust flavor. Loin chops (or rib chops) are from the middle and are typically leaner and more uniform in shape.
How do I prevent a bone-in pork chop from drying out?
The key is not to overcook it. Use an instant-read thermometer and pull it off the heat at 145°F (63°C), then let it rest for 3-5 minutes. Brining in a salt-sugar solution for 30 minutes beforehand also helps retain moisture.
Is this cut suitable for slow cooking?
It's not the best choice. Its leanness means it lacks the connective tissue that breaks down and creates tenderness in slow-cooked dishes. For braising or stewing, fattier shoulder or butt cuts are superior.
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 1.29 kcal/g · 67% 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.