Pork
Category: Pork Products State: Fresh Parts: Loin, Top Loin (Chops) Characteristics: Boneless, Separable Lean And Fat Method: Cooked, Braised
Nutrition Highlights
Serving Size
Calories
270
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 (%) |
|---|---|
| Protein | 158 (58.4%) |
| Fat | 101 (37.4%) |
| Total | 270 (100%) |
Serving: 1 chop [135g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 84 (62.4%) |
| Protein | 39 (29.2%) |
| Fat | 11 (8.3%) |
| Ash | 1.8 (1.3%) |
| Total | 135 (100%) |
Serving: 1 chop [135g]
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 145 calories and 4 grams of total fat
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Pork loin is a good source of 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 high in 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 very tender and flavorful. Braising also allows the lean meat to absorb flavors from herbs, spices and liquids used in cooking
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Separating the lean meat from fat after cooking pork loin allows for control over fat intake from this cut of meat
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 parasite infection
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May contain toxins produced by Staphylococcus aureus bacteria if food safety practices are not followed during handling and storage
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Higher in calories than many other lean meats which can contribute to weight gain if overconsumed
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Potential allergic reaction in individuals with pork allergy
Additional Information
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised is a versatile and popular meat choice that offers several nutritional benefits. However, it is important to note that the nutritional composition can vary depending on the cooking method and the specific cut of pork. In this case, we will focus on the nutritional benefits and risks of this particular item.
Nutritional Benefits:
1. High-Quality Protein: Pork is an excellent source of high-quality protein, which is essential for building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system.
2. Vitamins and Minerals: Pork contains a range of essential vitamins and minerals, including vitamin B12, zinc, selenium, phosphorus, and niacin. Vitamin B12 is crucial for nerve function and the production of red blood cells, while zinc and selenium play important roles in immune function and antioxidant defense.
3. Iron: Pork is a good source of iron, a mineral necessary for the formation of red blood cells and the transportation of oxygen throughout the body. Consuming iron-rich foods like pork can help prevent iron deficiency anemia.
4. Healthy Fats: While pork does contain fat, it provides a mix of saturated and unsaturated fats. The separable lean and fat in top loin chops offer a balance of both, with the fat adding flavor and moisture to the meat. Including moderate amounts of healthy fats in the diet is important for energy, hormone production, and the absorption of fat-soluble vitamins.
Nutritional Risks:
1. Saturated Fat: Pork, especially cuts with visible fat, can be relatively high in saturated fat. Consuming excessive amounts of saturated fat is associated with an increased risk of heart disease and other health issues. It is recommended to choose lean cuts of pork and trim visible fat to minimize saturated fat intake.
2. Sodium: Depending on the cooking method and seasoning, pork chops may contain added sodium. A high-sodium diet can contribute to high blood pressure and increase the risk of heart disease. It is advisable to limit sodium intake by choosing lower-sodium seasoning options or preparing the pork with herbs and spices instead.
3. Caloric Content: Pork, particularly cuts with visible fat, can be relatively high in calories. If you are watching your calorie intake or aiming for weight management, it is important to moderate portion sizes and balance pork consumption with other nutrient-dense foods.
Overall, pork loin top loin chops, boneless, separable lean and fat, cooked, braised, offer a range of nutritional benefits, including high-quality protein, essential vitamins and minerals, and healthy fats. However, it is crucial to be mindful of the risks associated with saturated fat, sodium, and caloric content. Incorporating lean cuts of pork into a balanced diet, along with plenty of fruits, vegetables, whole grains, and lean proteins from various sources, can contribute to a healthy and well-rounded nutritional intake.