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:
The Complete Guide to Pork Chop Nutrition
Pork chops are a dinnertime staple in many households But when it comes to their nutritional profile, most people only think about the protein pork provides While pork chops certainly deliver ample protein, they also contain an array of other nutrients. One nutrient that often gets overlooked in pork is fiber.
So how much fiber is actually in a pork chop? What other key nutrients does pork offer? How does cooking method affect nutrition? And what are the health implications of eating pork?
I’ll cover all of these questions and more in this comprehensive guide to understanding pork chop nutrition. Let’s start with the basics.
An Overview of Pork Chop Nutrition
Pork chops provide a significant amount of protein, vitamins, and minerals in each serving. Here’s an overview of the nutrition facts for a 6-ounce boneless, center cut pork chop:
- Calories: 210
- Protein: 26g
- Fat: 12g
- Carbs: 0g
- Fiber: 0g
- B Vitamins: 10-25% DV
- Selenium: 50% DV
- Zinc: 15% DV
- Potassium: 10% DV
- Phosphorus: 15% DV
As you can see, pork chops offer high quality protein, important vitamins and minerals, but zero fiber. Next, let’s take a closer look at each of these key nutrients.
Protein Powerhouse
With 26 grams of protein per serving, pork delivers more than half of the recommended daily intake. And it provides all of the essential amino acids our bodies require. The high protein content promotes muscle growth, wound healing, and healthy bones.
Mineral Might
Pork chops provide bountiful minerals like selenium, zinc, potassium, and phosphorus. Selenium boosts immunity and thyroid health. Zinc benefits skin integrity, growth, and fertility. Potassium regulates fluid balance and nerve signals. And phosphorus maintains bone and tooth health.
Vitamin Vitality
Pork contains a variety of B vitamins like niacin, vitamin B6, and vitamin B12. These vitamins help convert food into energy, produce red blood cells, support neurological function, and more. Pork chops deliver between 10-25% of the daily value for these essential B vitamins.
The Fiber Factor
Now let’s discuss fiber. While pork contains zero fiber, this isn’t unusual for an animal protein source. Meat, fish, poultry, eggs and dairy products generally don’t provide fiber.
Fiber is only found naturally in plant foods like fruits, veggies, beans, nuts and whole grains. The daily fiber recommendation for adults is 25-30 grams. Since pork lacks fiber, be sure to round out your diet with plenty of plant foods to meet your daily needs.
The Impact of Cooking Method
When it comes to nutrition, how you cook pork chops makes a difference. An oven-baked or grilled pork chop is relatively low in calories, fat and sodium. But breading and frying adds extra calories, carbs, and fat.
For example, here’s how a 6-ounce boneless, center cut pork chop compares when oven-baked vs. breaded and fried:
Oven-Baked:
- 210 calories
- 12g fat
- 26g protein
Breaded and Fried:
- 340 calories
- 23g fat
- 24g protein
- 15g carbs
While both cooking methods provide ample protein, frying adds 130 extra calories and 11 more grams of fat. Go for oven-baked or grilled whenever possible to maximize nutrition.
The Health Benefits and Risks of Pork
Like other meat, pork offers both benefits and potential downsides. On the upside, pork provides high-quality protein, essential vitamins and minerals, and various bioactive compounds. However, there are some health risks to consider with frequent pork intake.
Potential Benefits:
- Contains powerful antioxidants like selenium, zinc, and vitamin E
- Provides absorbable heme-iron that’s vital for energy and oxygen transport
- May support weight loss by increasing satiety and thermogenesis
- Associated with reduced risk of anemia and deficiencies
Potential Risks:
- Classified as a red meat, which should be limited in a healthy diet
- Processed pork products like bacon and cold cuts are linked to increased disease risk
- May contain contaminants like parasites, bacteria, heavy metals depending on farming practices
- High intake linked to increased risk of type 2 diabetes and certain cancers
To maximize benefits, enjoy minimally processed pork in moderation as part of an overall healthy diet. Limit processed pork products and choose organic or sustainable farming methods when possible.
Nutritious Pork Chop Recipe Ideas
Thanks to their mild flavor and versatility, pork chops pair nicely with all sorts of ingredients and cuisines. Here are some nutritious recipes to try:
- Greek Pork Chops – Topped with lemony chickpeas, tomato and feta
- Pork Chop Apple Salad – Served over spinach with apple, walnuts and vinaigrette
- Thai Pork and Pepper Stir Fry – With snap peas and peanut sauce
- Pork Chops with Sweet Potato Mash – A savory, comforting meal
- Breaded Pork Chops with Broccoli – For a crispy, calorie-conscious twist
- Pork Chops and Cabbage – Braised cabbage makes the perfect base
The Takeaway
Pork chops provide a hefty amount of protein, important vitamins and minerals like selenium and zinc, and various B vitamins. While pork contains zero fiber, you can get fiber from all the plant foods served alongside. Avoid deep frying to limit excess calories and fat. Enjoy pork chops in moderation as part of a balanced diet. With an array of nutrients and easy preparation, pork chops can be a regular part of your healthy dinner rotation.
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).
Unlock the Secrets to Perfect Pork Chops | Pro Tips Revealed
How many calories are in a Pork Chop?
Main info: Pork chops. Fresh, loin (blade), bone-in, separable lean only, cooked, pan-fried. 1 chop, excluding refuse (yield from 1 raw. 139.9 calories. 0 grams carbs. 7.6 grams fat. 16.6 grams protein. 0 grams fiber.
How much protein is in a Pork Chop?
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below. Pork chop nutrition (100 grams). Richest in Protein: 24g (56% of DV), Vitamin B3: 8mg (50% of DV). Calories:231, Net carbs: 0, Protein: 23.72.
Are pork chops a good source of protein?
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 ).
Are fried pork chops healthy?
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. That said, fried pork chops may still fit into your diet, as long as the extra calories, fat, and sodium are accounted for.