Nutritional Data For Center Cut Pork Chops

The cut and cooking method you choose for your pork chop dinner determines how heart-healthy the chop is. Cut fat and calories by opting for a lean chop, and choose a cooking method such as broiling, baking or grilling rather than pan-frying. Pork chops are high in protein, B-complex vitamins and minerals.

Fat and Cholesterol

A 3.5-ounce boneless chop that includes some fat, and which is pan-fried, contributes 6.7 grams of saturated fat and 73 milligrams of cholesterol. If you broil a lean-only boneless chop, on the other hand, you’ll cut your saturated fat to 2 grams. The cholesterol count, 72 milligrams, is virtually the same for both cuts. Either chop represents about 1/4 of the cholesterol you should have for the day. The pan-fried, lean and fat chop contains 1/3 of your saturated fat limit, while the lean broiled chop contains 1/10 of your saturated fat limit.

Calories

You’ll cut about 100 calories by opting for the leaner cut and cooking method for your pork chop. The lean-only broiled chop is 173 calories. Pan-frying the same size portion of a fat-included chop results in a pork entree that contains 273 calories.

Protein

Like other meats, pork is high in protein. A 3.5-ounce boneless pork chop provides about 26 grams of protein, or more than half of your minimum protein needs for the day. The lean cut, because it contains only meat, is slightly higher in protein than a cut that contains some fat.

Vitamins and Minerals

Pork chops are high in B vitamins and some minerals. You’ll get about half of your daily thiamin and selenium needs from a lean boneless pork chop, as well as a quarter of your daily phosphorus, niacin and selenium requirements. A pork chop also contributes at least 10 percent of the vitamin B-12, vitamin B-6, riboflavin, potassium and zinc you need. The chops additionally deliver some calcium, iron, copper, folate and vitamin B-5.

General Recommendations

According to Mayo Clinic, eating less beef, pork and poultry in favor or more fish and meatless meals is one way to keep your diet healthy. When you opt for a pork chop dinner, watch portion size and trim any visible fat before cooking. Marinating the pork before cooking decreases the need for unhealthy additives such as gravy, sauce or salt. Broiled, grilled or baked chops contain less fat and fewer calories than those that have been pan-fried.