Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, pan-broiled
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut from the top of the pork loin, often sold as a chop. Pan-broiling gives it a beautifully seared exterior while keeping the interior juicy and tender, with a mild, clean pork flavor. Its standout nutritional feature is its high protein-to-calorie ratio, providing nearly 30 grams of protein per 100 grams with minimal fat.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its incredible versatility and mild flavor, which acts as a blank canvas for marinades, rubs, and sauces. It cooks quickly and delivers a satisfying, meaty bite without being overly fatty, making it a weeknight staple.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its leanness, which means it can easily become dry and tough if overcooked. To counteract this, use a meat thermometer to pull it at 145°F (63°C) and let it rest. For added moisture and flavor, consider brining it for 30 minutes before cooking or using a quick pan sauce made from the drippings.
Key benefits
- Excellent source of complete, high-quality protein
- Very low in carbohydrates, suitable for low-carb diets
- Good source of B vitamins, especially thiamine (B1) and niacin (B3)
- Provides essential minerals like selenium and phosphorus
- Lean protein supports muscle maintenance and satiety
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'solution' added to this cut is often a brine of water, salt, and phosphates, which helps the meat retain moisture during cooking, resulting in a juicier final product.
Full nutrition (USDA data · scales with serving)
| Water | 62.5 g |
| Energy | 190 kcal |
| Energy | 796 kj |
| Protein | 28.4 g |
| Total lipid (fat) | 7.7 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.63 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 317 mg |
| Potassium, K | 512 mg |
| Sodium, Na | 205 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 35.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.62 mg |
| Riboflavin | 0.18 mg |
| Niacin | 10.2 mg |
| Pantothenic acid | 0.79 mg |
| Vitamin B-6 | 0.48 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Vitamin B-12 | 0.55 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) | 0.24 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.05 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.02 mg |
| Tocotrienol, delta | 0.00 mg |
| 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 | 2.7 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 | 0.10 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.7 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.91 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 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 | 0.21 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.66 g |
| PUFA 18:2 | 0.51 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.04 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.07 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 | 0.09 g |
| Cholesterol | 75.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 1.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.5 g |
| Methionine | 0.74 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.94 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 1.2 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.12 g |
FAQ
What's the best way to cook this cut without drying it out?
Pan-broiling or searing followed by a brief finish in the oven is ideal. Cook over medium-high heat to develop a crust, then reduce heat or transfer to a 375°F (190°C) oven until the internal temperature reaches 145°F (63°C). Always let it rest for 5-10 minutes before slicing.
Is this a healthy choice?
Yes, it's a very lean protein source. It's low in fat and calories while being rich in protein and B vitamins. The lack of carbs makes it suitable for many dietary patterns. The 'added solution' does increase sodium content, so those monitoring salt intake should be mindful.
What does 'top loin' mean?
The top loin is the large, lean muscle running along the back of the pig, just above the ribs. It's the source of New York strip pork chops and is prized for being tender and uniform in shape.
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 1.90 kcal/g · 60% 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: 0.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.