Pork chops are a good source of nutrients like protein, selenium, zinc, and iron. Just be aware of how often you eat them since they are considered red meat.
They say that the pork chop is the most popular cut of pork out of all the different kinds. But not every pork chop is the same (1).
Pork chops are made from the loin meat that runs from the shoulder to the hip of a pig. They are also called rib chops, sirloin chops, top loin chops, and blade chops.
Of course, how you cook your pork chop influences its overall nutrition profile. But the amount of fat in the chop also changes a little depending on what part of the pig it came from.
For instance, a sirloin pork chop is one of the leaner cuts, and tenderloin is the leanest.
But there isn’t much extra saturated fat in pork chop cuts like the New York pork chop, Porterhouse pork chop, and Ribeye pork chop. They do have more total fat than a sirloin pork chop.
This article talks about whether pork chops are healthy and how to cook them so that they meet your nutritional needs.
Overall — regardless of cooking method — pork chops are a very rich source of selenium. This mineral helps your immune and endocrine systems work, and it can also reduce inflammation and protect cells from damage.
However, the cooking method does influence how many calories, fat, and sodium they have. Fried pork chops, for example, are higher in all three of those categories.
Still, you might be able to eat fried pork chops as long as you don’t count the extra fat, calories, and sodium.
Here’s a comparison of a boiled or baked pork chop and one that’s breaded and fried:
Pork chops are a dinnertime staple in many households. Their meaty flavor and tender texture make them a satisfying choice for everything from weeknight meals to special occasion dinners However, before grabbing a pack of pork chops for your next recipe, it’s important to understand how much sodium they contain.
While pork itself is not high in sodium, many preparation methods and seasonings can quickly increase the sodium content of pork chops. In this article, we’ll examine the sodium levels in different types of pork chops to help you make informed choices. Let’s dive in!
Sodium Content of Raw Pork Chops
Raw pork chops contain very minimal inherent sodium at around 50-70mg per average 5-6 ounce chop. This small amount occurs naturally in the meat. However once preparation and seasoning is added, sodium levels rise significantly.
According to the USDA, a 3 ounce serving of cooked, boneless pork chop contains about 54mg sodium. With bone-in chops, sodium decreases to 42mg since you eat less meat after accounting for the bone. Still, these sodium numbers represent plain cooked chops without any added ingredients.
To get a full picture of sodium content, we need to look at popular cooking methods and seasonings.
Sodium Range in Common Cooked Pork Chops
Here are some approximate sodium levels in 5-6 ounce cooked pork chops from various preparations:
- Baked or grilled: 150-250mg
- Breaded and pan-fried: 350-450mg
- Marinated and grilled: 400-600mg
- Brined and roasted: 500-800mg
- Cured/smoked: 800-1200mg
As you can see, breading, marinades, brines and curing can cause sodium levels to skyrocket compared to plain cooked chops. Processed pork products like ham and bacon contain the most sodium due to curing.
Biggest Sodium Sources in Pork Chops
Where does all this sodium come from in cooked pork chops? Here are some top sources:
- Salt, seasonings, spices – A major contributor, especially in marinades and rubs
- Breading and batter – Both contain sodium, sometimes over 300mg per serving
- Brines and cures – Necessary for preserved/smoked pork, but increase sodium substantially
- Condiments and sauces – Barbecue sauce, steak sauce, mustard all spike sodium intake
When seasoning pork yourself, go easy on salt, soy sauce, garlic salt and spice blends. Opt for fresh herbs, spices, citrus, vinegar, etc. instead.
Sodium Recommendations and Health Risks
Health experts recommend limiting sodium intake to no more than 2,300mg per day for optimal health. Eating high sodium foods frequently raises blood pressure, increasing the risk of stroke, heart disease and kidney problems over time.
While an occasional higher sodium pork chop meal may not be an issue, regular intake could put you over the limit. Children, seniors and people with blood pressure issues are most vulnerable to sodium’s effects.
Choosing Lower Sodium Pork Chops
Here are some tips for selecting pork chops with less sodium:
- Seek out fresh, unseasoned raw chops to cook yourself
- Opt for plain roasted, baked or grilled preparation
- Avoid heavily breaded, cured or smoked pork products
- Read labels and choose lower sodium marinades or rubs
- Season lightly with herbs, spices, citrus instead of salt
- Skip the salt shaker and use lemon instead
With some mindfulness when shopping and cooking, you can enjoy flavorful pork chops while still watching your sodium intake. Moderation and variety are key for any healthy diet.
Enjoy the Taste Without Excess Sodium
A complete source of high quality protein
Although protein is made up of amino acids, our bodies need protein for many reasons, such as building muscle and helping to make hormones that keep our moods high.
Certain amino acids are essential for everyone because our bodies can’t make them on their own. All of these amino acids can be found in pork chops.
Pork chops are also a very rich source of protein. A large one delivers more than a third of your daily protein needs.
Another reason that protein is so valuable is because it’s very filling — more so than the other macronutrients (carbohydrates and fat). It’s a nutrient that gives you the staying power you need between meals (5).
The Best Pork Chop You’ll Ever Make (Restaurant-Quality) | Epicurious 101
FAQ
Is a pork chop high in sodium?
How much sodium is in one boneless pork chop?
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Broiled or Baked Pork Chops
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Sodium(mg)
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1 large chop
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63
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4 oz with bone
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42
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4 oz boneless
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54
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How much sodium is in one baked pork chop?
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Nutrients
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Amount
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Sodium
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182 mg
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Copper
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126 mcg
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Iron
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1 mg
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Magnesium
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33 mg
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How much sodium is in a 4 oz grilled pork chop?
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Nutrition Facts
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How much sodium is in Pork Chops (4 oz)? Amount of sodium in Pork Chops (4 oz): Sodium 530mg
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23%
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How many carbs are in Pork Chops (4 oz)? Amount of carbs in Pork Chops (4 oz): Carbohydrates 0g
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–
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How many net carbs are in Pork Chops (4 oz)? Amount of net carbs in Pork Chops (4 oz): Net carbs 0g
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