Pork
Category: Pork Products State: Fresh Parts: Loin, Center Rib (Chops) Characteristics: Bone In, Separable Lean And Fat Method: Cooked, Braised
Nutrition Highlights
Serving Size
Calories
221
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 | 125 (56.3%) |
| Protein | 91 (41.0%) |
| Total | 221 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 48 (56.8%) |
| Protein | 23 (26.7%) |
| Fat | 14 (16.3%) |
| Ash | 0.9 (1.1%) |
| 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. Three ounces of cooked pork loin contains about 26 grams of protein
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Pork loin is a good source of several important vitamins and minerals including selenium, zinc, vitamin B6 and niacin. These nutrients support immune function and metabolism
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Braising pork loin helps retain moisture and makes the meat tender and easy to chew. This cooking method allows the lean meat to absorb flavors from herbs, spices and liquids used in braising
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When trimmed of visible fat, pork loin has less total fat and saturated fat than other cuts of pork like ribs or shoulder. Braising further reduces the fat content
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Pork is a good source of choline, an important nutrient for brain and liver health. Choline also helps prevent fat buildup in the liver
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 undercooked or eaten raw due to possible infection by the Trichinella parasite
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Potential risk of foodborne illness if not properly stored, prepared and cooked due to possible contamination with bacteria like Salmonella or Staphylococcus aureus
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Higher in calories than leaner cuts of pork which can contribute to weight gain if overconsumed
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Contains no plant-based nutrients like fiber, vitamins, minerals. Consuming in place of more nutritious foods limits intake of important nutrients
Additional Information
Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, braised is a specific food product that offers several nutritional benefits, but it also comes with a few risks that need to be considered.
Starting with the benefits, this cut of pork is a great source of high-quality protein. Protein is essential for the growth, repair, and maintenance of body tissues, including muscles, skin, and organs. Consuming an adequate amount of protein is crucial for overall health and plays a role in various bodily functions.
Pork loin center rib chops are also rich in essential vitamins and minerals. They provide significant amounts of B vitamins, including thiamin, riboflavin, niacin, vitamin B6, and vitamin B12. These vitamins are involved in energy production, nerve function, red blood cell formation, and the metabolism of carbohydrates, proteins, and fats.
Additionally, this pork cut contains minerals such as iron, zinc, phosphorus, and selenium. Iron is vital for oxygen transport and plays a role in energy production, while zinc is important for immune function, wound healing, and DNA synthesis. Phosphorus is necessary for bone health and cell function, and selenium acts as an antioxidant, supporting the immune system and thyroid function.
However, it is important to note that pork, especially cuts with visible fat like this one, may also pose some risks if consumed excessively or in an unbalanced diet. One of the primary concerns is the high fat content of pork, particularly saturated fat. Saturated fats, when consumed in excess, can increase the risk of heart disease and raise cholesterol levels.
To mitigate these risks, it is recommended to trim any visible fat from the pork before cooking or opt for leaner cuts. Additionally, it is crucial to balance pork consumption with other lean protein sources, such as poultry, fish, legumes, and plant-based proteins, to ensure a well-rounded and varied diet.
Furthermore, cooking methods also play a role in the nutritional profile of pork. Braising, which involves cooking the meat slowly in liquid, helps retain moisture and tenderness while adding flavor. However, it is essential to be mindful of the added ingredients and sauces used during the braising process, as they can contribute to the overall calorie, sodium, and sugar content of the dish.
In conclusion, pork loin center rib chops, bone-in, separable lean and fat, cooked, braised, offer several nutritional benefits such as being a good source of protein, vitamins, and minerals. However, the high fat content, particularly saturated fat, of this cut poses risks if consumed excessively or as part of an unbalanced diet. By trimming visible fat, choosing leaner cuts, and incorporating a variety of protein sources, individuals can enjoy the nutritional benefits of pork while minimizing potential risks.