Pork
Category: Pork Products State: Fresh Parts: Loin, Blade (Chops) Characteristics: Bone In, Separable Lean And Fat Method: Cooked, Broiled
Nutrition Highlights
Serving Size
Calories
196
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 110 (56.2%) |
| Protein | 81 (41.1%) |
| Total | 196 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 52 (61.4%) |
| Protein | 20 (23.7%) |
| Fat | 12 (14.4%) |
| Ash | 1.0 (1.2%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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Pork loin is a lean cut of meat that is low in fat and calories. A 3-ounce cooked pork chop has about 140 calories and 4 grams of fat
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It is a good source of high quality protein, providing around 26 grams of protein per 3-ounce serving. Protein helps build and repair muscles and tissues
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Pork loin is also a good source of several important vitamins and minerals including selenium, zinc, vitamin B6 and niacin. Selenium supports the immune system and zinc supports growth and development
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Broiling is a cooking method that helps retain moisture in the pork loin chop compared to other high-heat methods like pan frying. This helps keep it tender and juicy
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When the fat is trimmed away, pork loin is low in saturated fat. Saturated fat should be limited in a heart-healthy diet
Risks
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High in saturated fat and cholesterol which can increase risk of heart disease if consumed in large amounts regularly
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Potential risk of trichinellosis (trichinosis) if pork is undercooked or eaten raw as the parasite Trichinella spiralis can be present
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Potential risk of foodborne illness if pork is not properly handled or cooked as it can harbor bacteria like Salmonella and Campylobacter
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May contain traces of toxins if pork is from pigs fed with contaminated feed
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High in calories and fat which can contribute to weight gain if overconsumed
Additional Information
Pork, specifically fresh loin blade chops, bone-in, separable lean and fat, cooked by broiling, offers several nutritional benefits along with potential risks that need to be considered. Let's delve into the details.
Starting with the nutritional benefits, pork loin blade chops are a good source of high-quality protein. Protein is essential for building and repairing tissues, supporting the immune system, and facilitating various biochemical reactions in the body. A 3-ounce serving of cooked pork loin blade chops provides approximately 22 grams of protein, making it a valuable option for meeting daily protein requirements.
Pork loin blade chops also contain essential vitamins and minerals. They are particularly rich in B vitamins, including thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6, and vitamin B12. These vitamins play crucial roles in energy production, nervous system function, and the synthesis of red blood cells. Additionally, pork loin blade chops contain minerals like iron, zinc, selenium, and phosphorus, which contribute to various physiological processes, such as oxygen transport, immune function, and bone health.
Furthermore, pork loin blade chops provide a good balance of healthy fats. While it does contain some saturated fat, it also contains monounsaturated fats, which are considered heart-healthy. The fat content in pork helps with the absorption of fat-soluble vitamins (such as vitamins A, D, E, and K) and provides a source of energy.
However, it is important to be aware of the potential risks associated with consuming pork loin blade chops. One concern is the saturated fat content. Excessive consumption of saturated fat can contribute to elevated levels of LDL (bad) cholesterol and increase the risk of heart disease. Therefore, it is advisable to moderate your intake of pork and balance it with other lean protein sources.
Another aspect to consider is the cooking method. Broiling pork loin blade chops can lead to the formation of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are potentially carcinogenic compounds. To minimize the formation of these compounds, it is recommended to marinate the pork beforehand, trim excess fat, and avoid charring or burning the meat while cooking.
Additionally, pork products can sometimes be a source of foodborne illnesses, such as salmonella or listeria. It is crucial to handle and cook pork properly to ensure it is safe for consumption. Thoroughly cooking pork to an internal temperature of 145°F (63°C) and practicing good food hygiene, such as avoiding cross-contamination, can help mitigate these risks.
In conclusion, pork loin blade chops, cooked by broiling, offer valuable nutritional benefits such as high-quality protein, essential vitamins, minerals, and healthy fats. However, it is essential to be mindful of the potential risks associated with the saturated fat content, cooking method, and foodborne illnesses. Moderation, proper cooking techniques, and safe food handling practices are key to enjoying the nutritional benefits of pork while minimizing potential risks.