1 serving (120 grams) contains 205 calories, 33.6 grams of protein, 7.1 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
230.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 95.8 mg | 31% | |
| Sodium | 480.6 mg | 20% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 37.8 g | 75% | |
| Vitamin D | 32.4 mcg | 162% | |
| Calcium | 8.1 mg | 0% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 590.0 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pork chop
Pork chops are a popular cut of meat taken from the loin of a pig, originating from farm-based agricultural traditions in Europe and now enjoyed globally across various cuisines. They are widely used in American, Asian, and European dishes, typically grilled, pan-fried, or baked. Pork chops are a rich source of high-quality protein, containing approximately 26 grams per 100-gram serving. They also provide essential nutrients such as B vitamins (particularly B12 and B6), zinc, iron, and phosphorus, all of which play critical roles in bodily functions including energy production, immune support, and red blood cell formation. Despite their nutritional benefits, pork chops can also contain high levels of saturated fat, depending on the cut and cooking method, so portion control and preparation are key to maintaining balance in a healthy diet.
Health Benefits
- Rich in protein, which supports muscle growth and repair, providing 26 grams of protein per 100 grams.
- High in Vitamin B12, crucial for nerve function and the production of red blood cells.
- Provides zinc, a mineral important for boosting immune health and wound healing.
- Contains iron, which aids in oxygen transport in the bloodstream, supporting energy levels.
- Offers phosphorus, supporting healthy bones and the maintenance of cell membranes.
Dietary Considerations
Selection and Storage
Store raw pork chops in the refrigerator at 0-4°C (32-39°F) and use within 2-3 days, or freeze them at -18°C (0°F) for longer storage, up to 6 months.
Common Questions About Pork chop Nutrition
Is pork chop high in protein?
Yes, pork chops are an excellent source of protein. A 3-ounce cooked pork chop typically contains about 22-24 grams of protein, depending on the cut, which makes it a great option for muscle repair and growth.
Can I eat pork chops on a keto diet?
Yes, pork chops are keto-friendly as they are naturally low in carbohydrates. A plain, cooked pork chop usually contains 0-1 grams of carbs, making it an excellent choice for a low-carb or ketogenic diet.
Are there health benefits or concerns with eating pork chops?
Pork chops provide essential nutrients like protein, B vitamins (like B6 and B12), and zinc, which are important for energy and immune health. However, they can be high in saturated fat and sodium, particularly if processed or heavily seasoned, so it's best to opt for lean cuts and limit added salt.
How much pork chop should I eat in one serving?
A standard serving size of pork chop is about 3 ounces cooked, which is roughly the size of a deck of cards. This portion provides around 160-200 calories, depending on the cut, and is a balanced serving for most dietary needs.
How do pork chops compare to chicken breast nutritionally?
Pork chops and chicken breast are both high in protein, but chicken breast is generally leaner. For example, a 3-ounce pork chop contains approximately 160-200 calories and 7-9 grams of fat, while a 3-ounce chicken breast has around 120 calories and 3 grams of fat. Pork chops, however, contain more zinc and some B vitamins compared to chicken breast.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Pork chop DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Protein and Health: Dietary Guidelines for AmericansDietary Guidelines for Americans 2020-2025Discusses lean pork as a recommended protein source within a healthy eating pattern.
- Pork and Public Health: Nutritional ImplicationsIowa State University Extension and OutreachOverview of pork's role in a healthy diet, with a focus on high-quality protein and essential nutrients such as iron and zinc.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
