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.
Of all the different cuts of pork, the pork chop is the most popular, according to the National Pork Board. But not every pork chop is the same (1).
In fact, pork chops have a variety of names — loin, rib, sirloin, top loin, or blade chops — but they all come from the loin meat that runs from a pig’s shoulder to its hip.
Of course, how you cook your pork chop influences its overall nutrition profile. But the fat content also varies slightly depending on which specific part of the pig the chop came from.
For instance, a sirloin pork chop is one of the leaner cuts, and tenderloin is the leanest.
Other pork chop cuts, such as the New York pork chop, Porterhouse pork chop, and Ribeye pork chop, have more total fat than a sirloin pork chop, but there’s really only a small amount of additional saturated fat (1).
This article explores whether pork chops are nutritious and how to cook them to best support your nutritional needs.
Overall — regardless of cooking method — pork chops are a very rich source of selenium. This is a mineral involved in your immune and endocrine systems, and it has anti-inflammatory and antioxidant properties (2).
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.
Here’s a comparison of a boiled or baked pork chop and one that’s breaded and fried:
The short answer is that pork chops can definitely be part of a healthy diet. They are low in fat yet packed with protein, vitamins, and minerals. Keep reading to learn more about the nutritional makeup and potential health benefits of pork chops.
A complete source of high quality protein
Amino acids are the building blocks of protein, and protein is essential for so many bodily functions, from building muscle to assisting in the production of hormones that keep our mood up.
Each of us needs a group of so-called essential amino acids because they’re something our bodies can’t make on their own — and pork chops contain all of them.
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 pork chops healthier than chicken?
FAQ
Is pork chops healthy or unhealthy?
Are pork chops healthy like chicken?
Are pork chops healthier than steak?
Can I eat pork chops everyday?
Are pork chops healthy?
Other pork chop cuts, such as the New York pork chop, Porterhouse pork chop, and Ribeye pork chop, have more total fat than a sirloin pork chop, but there’s really only a small amount of additional saturated fat ( 1 ). This article explores whether pork chops are nutritious and how to cook them to best support your nutritional needs.
Can one eat pork?
A cooked, medium pork cutlet or steak provides 239 calories, 34 grams protein, 10 grams fat, 4 grams saturated fat, 697 milligrams sodium, and 0 grams carbohydrate, if you eat only the lean part of the steak. Pork contains many of the micronutrients (vitamins and minerals) found in beef and it is high in protein, but can be lower in fat than beef—depending on cut and preparation. Meat from any kind of mammal, including pork, can cause an allergic reaction (and some people who are allergic to mammalian meat also react to poultry).
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).
Are pork chops fattening?
But the fat content also varies slightly depending on which specific part of the pig the chop came from. For instance, a sirloin pork chop is one of the leaner cuts, and tenderloin is the leanest.