Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw
Whole food · Pork Products
Photo: Wikipedia
This is a premium cut of pork, taken from the top of the loin, prized for its lean, tender meat with a subtle fat cap. When raw, it's a pale pink with a fine grain, promising a mild, clean flavor that cooks up juicy and succulent. Nutritionally, it's a powerhouse of high-quality protein with minimal fat, making it a lean choice for building muscle.
Calorie split: 58% protein · 0% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its remarkable versatility and mild, sweet pork flavor that serves as a perfect canvas for marinades and seasonings. It cooks quickly and evenly, making it a go-to for weeknight dinners, from pan-seared chops to elegant stuffed roasts.
⚠️ Watch-outs & how to enjoy it better
Its leanness means it can dry out quickly if overcooked, leading to a tough texture. To counteract this, use a meat thermometer to pull it at 145°F (63°C), let it rest before slicing, or employ moist-heat methods like braising or brining beforehand. Those monitoring saturated fat intake should note the fat cap, which can be trimmed.
Key benefits
- Excellent source of complete protein (21.5g per 100g)
- Very low in carbohydrates and sugar
- Provides essential B vitamins like thiamine (B1) and niacin (B3)
- Contains minerals like selenium and phosphorus
- Lean cut suitable for low-fat dietary plans
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top loin' is sometimes called the 'New York strip' of pork, as it's the same muscle (longissimus dorsi) found in beef strip steaks.
Full nutrition (USDA data · scales with serving)
| Water | 70.4 g |
| Energy | 155 kcal |
| Energy | 647 kj |
| Protein | 21.6 g |
| Total lipid (fat) | 6.9 g |
| Ash | 0.97 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.50 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 226 mg |
| Potassium, K | 373 mg |
| Sodium, Na | 48.0 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 33.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.67 mg |
| Riboflavin | 0.18 mg |
| Niacin | 8.0 mg |
| Pantothenic acid | 0.73 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 | 57.8 mg |
| Betaine | 3.1 mg |
| Vitamin B-12 | 0.53 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.02 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 18.0 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)
| Fatty acids, total saturated | 2.5 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 | 0.09 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.5 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.81 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.17 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.8 g |
| MUFA 18:1 c | 2.7 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.88 g |
| PUFA 18:2 | 0.76 g |
| PUFA 18:2 n-6 c,c | 0.74 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 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 | 0.03 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.05 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 | 0.04 g |
| TFA 18:2 t,t | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 67.0 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 | 0.59 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.82 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.93 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.4 g |
| Glycine | 0.97 g |
| Proline | 0.87 g |
| Serine | 0.93 g |
| Hydroxyproline | 0.06 g |
FAQ
What's the difference between pork loin and pork tenderloin?
They are different muscles. The loin is a large, thick roast or chop from the back, while the tenderloin is a small, very lean, and tender muscle from underneath the loin. Tenderloin cooks much faster.
How do I prevent pork chops from being dry?
The key is not overcooking. Use an instant-read thermometer, brine the chops in salt water for 30 minutes before cooking, or sear them quickly and finish in a moderate oven.
Is this cut healthy?
Yes, it's one of the leanest pork options, high in protein and low in fat. The nutritional profile supports muscle maintenance and fits well into a balanced diet.
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 1.55 kcal/g · 56% 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: 0.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.