When it comes to providing mouth-watering aromas and rich, meaty flavors, there is nothing quite like broiled or pan-fried pork sirloin chops. Although pork chops are rich in protein, minerals, vitamins and amino acids, their levels of saturated animal fat may raise your cholesterol levels and contribute to health problems. Many nutritionists advise eating pork only in moderation and alternating it with lower-fat selections such as fish. An occasional serving of pork sirloin chops, properly prepared, has a place in a healthy diet.
Protein and Fats
A 4-oz. serving of pork sirloin chops provides 35.4 grams of high quality, complete protein that contains all eight essential amino acids. 9.98 grams of total fat are also present (including 3.34 grams of undesirable saturated fat), along with 106 mg of cholesterol. The American Heart Association recommends ingesting no more than 300 mg of cholesterol a day, with a 16-gram limit of saturated fat for a 2,000-calorie daily diet. A 4-oz. serving of pork takes up about 20 percent of the day's saturated fat allotment. However, the fat in pork also includes 4.35 grams of beneficial monounsaturated fatty acids and 800 grams of heart-healthy polyunsaturated fats. According to the National Pork Board, today's cuts of pork feature 27 percent less saturated fat than pork produced in 1991.
Vitamins and Minerals
A 4-oz. serving of pork sirloin chops yields 1.17 mg of thiamin (vitamin B-1) and .456 mg of riboflavin (vitamin B-2), which contributes over 50 percent of the recommended dietary amount of these vitamins. These water-soluble vitamins are essential for energy production. The serving also contributes 5.449 mg of niacin (vitamin B-3), which is key to lowering cholesterol, and .61 mg of pyridoxine (vitamin B-6), which helps the body make serotonin, a neurotransmitter that's essential for stable moods. The same serving of pork sirloin provides 1.4 mg of heme iron, a type of easily-absorbable iron found in animal foods. Iron is essential for hemoglobin production. The serving also contains 282 mg of the essential mineral phosphorus -- which works with calcium to strengthen bones -- and 3.04 mg of zinc, which is essential for wound healing.
Amino Acids
A 4-oz. serving of pork is rich in the essential amino acid lysine; it offers up 3.184 grams. Lysine, which is essential for growth, is also vital for the production of carnitine, which converts fatty acids to energy. 4 oz. of pork sirloin provides 2.841 grams of leucine, which helps to preserve muscle tissue. It also offers .450 grams of tryptophan, which is necessary for restful sleep, and 1.233 grams of tyrosine, which is used by the body to produce the neurotransmitters epinephrine, norepinephrine and dopamine.
Healthier Preparation
The National Pork Board notes that removing visible, excess fat before cooking the pork can cut the total fat content of pork chops in half. Roasting, grilling or broiling pork chops on a rack allows fat to drop away from the meat. To pan-fry the chops, use a non-stick skillet with a small quantity of broth. For marinating pork chops, choose a fat-free dressing or wine vinegar over oily marinades. To reduce sodium levels, season pork chops with herbs and spices rather than salt and rub them into the pork before cooking. Avoid using heavy, cream-based sauces or gravies.
References
- USDA National Nutrient Database: Pork NDB 10212
- National Pork Board; Pork: Vitamins and Minerals in Pork
- American Heart Association: Know Your Fats
- Iowa State University Extension; Eat to Compete: Protein
- University of Maryland Medical Center; Lysine; UMMC Staff; July 2010
- Bodybuilding; Clayton's Health Facts: L-Leucine; Clayton South, S.P.N.
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