How Much Potassium is in a Center Cut Pork Chop?

Pork is a delicious and versatile meat that can be a great source of protein B vitamins, and minerals like potassium in your diet. If you are wondering specifically how much potassium is found in a center cut pork chop then you’ve come to the right place!

In this article, we will break down the potassium content in a typical center cut pork chop and look at how pork fits into a healthy, potassium-rich diet. We’ll also go over some of the benefits of potassium, recommended daily intakes, and how to add more potassium-packed foods into your routine.

Potassium in Pork

First, let’s look at how much potassium is actually found in pork.

A single 3 ounce (85 gram) center cut pork chop contains:

• Calories: 139
• Fat: 4 grams
• Protein: 23 grams
• Potassium: 396 mg

So in one average-sized center cut chop you get close to 400 mg of potassium, which is about 9% of the recommended 4700 mg daily potassium intake.

This makes pork a good source of potassium! Ounce for ounce, pork contains a similar amount of potassium as other potassium-rich foods like salmon, avocados and bananas.

Benefits of Potassium

Now that you know pork can provide a decent amount of potassium, let’s look at why potassium is so important and what benefits it provides.

Some of the main benefits of getting enough potassium in your diet include:

• Regulating fluid balance – Potassium helps control the amount of fluids in and around your cells. It counteracts the effects of sodium to maintain normal water balance.

• Supporting muscle and nerve function – Signals are transmitted between your brain and muscles via electrolytes like potassium. It keeps muscles contracting and nerves conducting electrical impulses properly.

• Managing blood pressure – A diet rich in potassium may help reduce elevated blood pressure in some people by counteracting the effects of sodium.

• Strengthening bones – Along with calcium, potassium plays an important role in building and retaining bone mineral density as you age.

• Reducing kidney stones – Getting adequate potassium can help reduce the risk of developing kidney stones.

So for optimal health, it’s important to meet your recommended daily potassium requirement, and pork can help you get there.

Recommended Daily Potassium Intake

How much potassium do you actually need per day? Here are the current potassium recommendations from the USDA:

• Adults: 4700mg per day
• Children 9-13 years: 4500mg per day
• Children 4-8 years: 3700mg per day
• Children 1-3 years: 3000mg per day

Keep in mind that these recommendations are meant for all sources of potassium combined, not just a single food like pork.

While a 3 ounce pork chop provides around 400mg, eating a varied diet with fruits, vegetables, dairy products and other meats will help you easily meet your potassium needs.

For example, here is how much potassium is found in some other common foods:

• Baked potato with skin: 950mg
• Avocado: 700mg
• Banana: 450mg
• Salmon: 500-600mg
• 1 cup milk: 300-400mg
• 1 cup cooked spinach: 540mg

Aim to incorporate several potassium-rich foods rather than relying on just one. This provides a variety of nutrients and also makes it easier to reach the 4700mg recommendation.

Increasing Your Potassium Intake

If you are looking for ways to increase your potassium intake, here are some simple tips:

• Choose high potassium fruits and veggies – Go for produce like bananas, spinach, broccoli, potatoes, tomatoes, oranges and avocados.

• Pick dairy foods – Milk, yogurt and cheese provide potassium along with protein and calcium.

• Cook with beans and lentils – White beans, chickpeas, kidney beans and lentils are all great sources.

• Enjoy nuts and seeds – Almonds, pistachios, pumpkin seeds and sunflower seeds are packed with potassium.

• Opt for whole grains – Whole grains like brown rice, quinoa, oats and whole wheat provide potassium and other nutrients.

• Use potassium salt substitutes – Products like Nu-Salt or NoSalt can boost potassium content.

• Drink potato water – The water leftover from boiling potatoes has lots of potassium!

• Season with herbs – Herbs like basil, oregano and parsley provide a potassium punch.

With a well-rounded, potassium-conscious diet full of whole foods like fruits, veggies, dairy and lean meats like pork, reaching your recommended daily potassium goal is totally doable.

Healthy Pork Meals Rich in Potassium

Here are just a few ideas for healthy meals featuring pork as the star that can help increase your potassium intake:

Pork Tenderloin with Roasted Potatoes and Green Beans

• 3 oz pork tenderloin
• 1 medium baked potato
• 1 cup green beans
• Olive oil and seasonings

This meal provides over 1500mg potassium!

Quinoa Salad with Grilled Pork and Avocado

• 3 oz grilled pork chop
• 1 cup cooked quinoa
• 1 avocado, diced
• Diced cucumber, tomato, onion and chickpeas
• Olive oil and vinegar dressing

One serving dishes up about 1100mg potassium.

Pork Stir Fry with Vegetables

• 3 oz pork loin, sliced
• 1 cup broccoli florets
• 1 cup snap peas or bell pepper
• 1 cup brown rice
• Teriyaki or tamari sauce

You’ll get around 1300mg potassium per serving.

Southwest Pork and Sweet Potato Skillet

• 3 oz pork tenderloin, chopped
• 1 medium sweet potato, diced
• 1 15-oz can black beans
• Diced onions, bell pepper, spices
• Lime juice and cilantro

This tasty skillet has about 1500mg potassium.

As you can see, it’s easy to whip up delicious pork entrées that also provide a hearty dose of potassium. Adding veggies, beans, lentils, whole grains and healthy fats to your pork ensures a well-rounded meal.

Pork Potassium in Review

Getting enough potassium in your diet provides benefits like fluid balance, muscle and nerve function, blood pressure control, bone strength, and kidney stone prevention.

Aim for the recommendation of 4700mg potassium per day from a variety of whole food sources like fruits, vegetables, beans, lentils, dairy and of course, lean meats like pork.

Building meals around nutritious ingredients like potatoes, greens, avocados, whole grains and pork is a tasty way to meet your potassium needs and benefit your overall health.

So next time you are meal planning, remember that pork can provide a wholesome and satisfying option for increasing your potassium intake. A center cut pork chop and some roasted potatoes could be just what your potassium consumption needs!