is pork chop high in iron

Flavorful, affordable, and quick to prepare, pork chops are a go-to meal for weeknight dinners or Saturday afternoons by the grill. Add in their affordability, and it’s no wonder they’re a staple in the kitchens of many American families.

While there’s no denying they’re satisfying and delicious, there’s one thing you may still be curious about – are pork chops healthy?

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. Table of Contents

Pork is also an excellent source of iron — the heme-iron found in red meats is absorbed very easily by the human digestive system. The selenium in pork is essential for proper thyroid function. A six-ounce pork chop has more than 100% of the recommended daily allowance of selenium.

Pork Chops Are Packed with Vitamins and Minerals

While you may correlate meat with the protein nutrient, pork chops are also loaded with beneficial vitamins and minerals. According to the USDA , all types of pork chops contain vitamin B12, vitamin B6, potassium, iron, and zinc. They also contain quite a few trace elements including niacin, thiamin, and selenium. While the exact amounts of vitamins and minerals vary slightly between the type of pork chop, all cuts of pork chops contain substantial amounts of these elements.

A four-ounce pork chop contains almost half the recommended amount of niacin, also known as B3 . While this is a lesser-known vitamin, it’s critical in helping your body complete more than 400 necessary reactions, including the breakdown of carbohydrates and fatty acids.

One serving of pork chops also supplies almost half of the daily recommended amount of thiamin, also known as vitamin B1 . Since your body can’t store much thiamin, you need to consume it on a regular basis for proper cell function.

Selenium is another mineral that pork chops are loaded with. Consuming enough selenium allows you to maintain a healthy thyroid gland and complete DNA reproduction. Selenium can also help protect the body against damage caused by infections and free radicals.

Not All Pork Chops Are the Same

Before we dive into whether or not pork chops are healthy, it’s important to understand that not all pork chops are the same!

Of course, there’s the obvious difference between bone-in and boneless pork chops – rib chops and center cut chops often keep the bone in, but other pork chops are sold boneless. What you may not know is that there are also differences in the cuts of meat and their nutritional value. .

While all types of pork chops come from the loin, chops may come from the sirloin end, center cut, or rib end of the loin. Additionally, center cut pork chops may contain just the loin, or they might include both the loin and tenderloin – the most tender muscle that runs along the inside of the loin.

Since these cuts vary a bit in composition, you can expect slightly different nutritional profiles and tenderness depending on the type of pork chop. Center cut chops and sirloin chops tend to be the lowest in fat, while ribeye chops are a bit fattier. When it comes to bones, boneless pork chops tend to be leaner than bone-in chops. However, the exact fat content depends on how much of the external fat was trimmed before cooking.

That said, all types of pork chops are typically considered relatively lean and healthy cuts of meat, especially when compared to rich pork cuts like bacon and pork “butt” shoulder.

Foods Rich in Iron – Pork Chop

FAQ

Does pork have more iron than beef?

What has more iron chicken or pork?

How much iron is in boneless pork chops?

How unhealthy are pork chops?

Are pork chops a good source of iron?

It’s also worth noting that the type of iron found in animal products like pork chops is called heme iron, which is better absorbed by your body compared to the non-heme iron found in plant-based foods. This means that even though the amount of iron in a pork chop may seem small, your body is able to absorb and utilize it more efficiently.

Does dark chocolate contain iron?

Yes, dark chocolate does contain iron. Dark chocolate is a good source of minerals, including iron. Iron is important for carrying oxygen in the blood and for maintaining a healthy immune system. A 1-ounce (28-gram) serving of dark chocolate contains 3.4 milligrams of iron.

How much iron is in a Pork Chop?

According to the USDA National Nutrient Database, a 134-gram serving of lean and fat-eaten pork chop that’s been broiled or baked contains 0.67 milligrams of iron. This may not seem like a lot, but it’s important to note that this serving size also contains 37 grams of protein, which is vital for healthy cell functioning, growth, and development.

Is pork a good source of iron?

On the other hand, a 2-ounce link of pork sausage contains about .8 milligrams of iron, while a 3-ounce wedge of cured ham provides nearly .7 milligrams. It’s important to note that while pork may not be the highest source of iron among all meats, it still provides a significant amount and is a valuable addition to a balanced diet.