Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broiled
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut from the top of the pork loin, broiled to a tender, juicy finish with a clean, mild pork flavor. Its texture is firm yet succulent, with a fine grain that holds up well to high-heat cooking. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and zero carbohydrates.
Calorie split: 67% protein · 0% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love it for its mild, versatile flavor that acts as a perfect canvas for marinades, rubs, and sauces, and its quick cooking time makes it a weeknight staple. It's a leaner alternative to fattier pork cuts, satisfying the desire for meat without excess grease.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can dry out quickly if overcooked, leading to a tough, chalky texture. To counteract this, use a meat thermometer to pull it at 145°F (63°C) and let it rest for 5 minutes. It's also low in iron compared to red meats, so pairing it with a vitamin C-rich side like broccoli or bell peppers can boost iron absorption.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in fat, especially saturated fat
- Zero carbohydrates, making it ideal for low-carb diets
- Rich in B vitamins like thiamine and niacin
- Good source of minerals like selenium and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pork loin is the most commonly sold cut of pork in the United States, often marketed under the leaner, more appealing name 'pork chops.'
Full nutrition (USDA data · scales with serving)
| Water | 65.1 g |
| Energy | 173 kcal |
| Energy | 722 kj |
| Protein | 27.6 g |
| Total lipid (fat) | 6.1 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.63 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 237 mg |
| Potassium, K | 367 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 45.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.66 mg |
| Riboflavin | 0.20 mg |
| Niacin | 8.5 mg |
| Pantothenic acid | 0.69 mg |
| Vitamin B-6 | 0.72 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 78.3 mg |
| Betaine | 2.8 mg |
| Vitamin B-12 | 0.56 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) | 0.10 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.02 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.04 mg |
| Tocotrienol, delta | 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 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 | 0.08 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.3 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.66 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.7 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 | 2.4 g |
| MUFA 18:1 c | 2.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.60 g |
| PUFA 18:2 | 0.51 g |
| PUFA 18:2 n-6 c,c | 0.49 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 | 0.02 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.06 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 | 0.05 g |
| Fatty acids, total trans-monoenoic | 0.03 g |
| TFA 18:1 t | 0.03 g |
| TFA 18:2 t,t | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 72.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.29 g |
| Threonine | 1.2 g |
| Isoleucine | 1.4 g |
| Leucine | 2.3 g |
| Lysine | 2.6 g |
| Methionine | 0.76 g |
| Cystine | 0.32 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.0 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 1.2 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.07 g |
FAQ
How do I prevent boneless pork chops from drying out?
Brine them in a saltwater solution for 30 minutes before cooking, or marinate them. Cook quickly over high heat (broil or grill) and use a meat thermometer to remove them at 145°F internal temperature.
Is this the same as a pork tenderloin?
No. Pork loin is a larger, wider muscle from the back, while tenderloin is a smaller, narrower, and more tender muscle from beneath the loin. Tenderloin is even leaner and cooks faster.
What's the best way to add flavor to this lean cut?
Marinating for 30 minutes to 2 hours in an acidic base (like yogurt, citrus juice, or vinegar) with herbs and spices tenderizes and infuses flavor. Dry rubs applied just before cooking also create a delicious crust.
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 1.73 kcal/g · 64% 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: 0.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.