Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried
Whole food · Pork Products
Photo: Wikipedia
A lean, boneless pork chop cut from the top loin, pan-fried to a golden sear. It offers a tender, juicy bite with a clean, mild pork flavor and a satisfying contrast between the crisp exterior and soft interior. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and zero carbohydrates.
💚 Why it's loved
People love it for its quick-cooking convenience and versatile, mild flavor that pairs beautifully with a wide range of seasonings and sauces. It's a staple in home kitchens for a fast, protein-rich weeknight dinner.
⚠️ Watch-outs & how to enjoy it better
The primary caution is for those monitoring sodium intake, as marinades or seasonings can add significant salt. To counteract this, use low-sodium seasonings, herbs, and citrus juice for flavor. Also, ensure proper cooking to an internal temperature of 145°F (63°C) for safety without overcooking, which can make it dry.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in carbohydrates, suitable for keto and low-carb diets
- Provides essential B vitamins like thiamine and niacin
- Contains minerals such as selenium and phosphorus
- Lean cut with moderate fat content for satiety
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top loin' is essentially the same muscle that gives us the New York strip steak in beef, making this the pork equivalent of a premium steak cut.
Full nutrition (scales with serving)
| Water | 62.6 g |
| Energy | 196 kcal |
| Energy | 821 kj |
| Protein | 29.4 g |
| Total lipid (fat) | 7.9 g |
| Ash | 1.3 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 | 0.82 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 283 mg |
| Potassium, K | 376 mg |
| Sodium, Na | 86.0 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 40.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.64 mg |
| Riboflavin | 0.23 mg |
| Niacin | 10.5 mg |
| Pantothenic acid | 1.4 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 | 101 mg |
| Betaine | 3.9 mg |
| Vitamin B-12 | 0.82 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 13.0 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 | 23.0 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 |
| Fatty acids, total saturated | 3.1 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 | 1.9 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 1.0 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.5 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 | 3.2 g |
| MUFA 18:1 c | 3.2 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:2 n-6 c,c | 1.1 g |
| PUFA 18:3 | 0.05 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 18:3i | 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 | 0.07 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 | 0.04 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 | 70.0 mg |
| Tryptophan | 0.35 g |
| Threonine | 1.3 g |
| Isoleucine | 1.4 g |
| Leucine | 2.4 g |
| Lysine | 2.6 g |
| Methionine | 0.81 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.2 g |
| Valine | 1.5 g |
| Arginine | 1.9 g |
| Histidine | 1.2 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.10 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How do I prevent a boneless pork chop from drying out?
Brine it for 30 minutes in salted water, pat dry, and cook over medium-high heat for a quick sear. Use a meat thermometer and remove it from the pan just as it reaches 145°F (63°C), then let it rest for 5 minutes.
Is this a lean cut of pork?
Yes, it is considered a lean cut. With about 7.86g of fat per 100g cooked, it has less fat than many other pork cuts and is comparable to a lean cut of beef or chicken thigh.
What's the best way to add flavor without adding fat or sugar?
Use dry rubs with spices like paprika, garlic powder, and black pepper. Marinate in a mixture of soy sauce, vinegar, and herbs, or simply finish with a squeeze of fresh lemon juice and a sprinkle of fresh parsley after cooking.