Pork Chop Nutrition Facts
According to the U.S. Department of Agriculture, 1 pork chop (131 g) contains (1):
Energy : 265 kcal Protein: 32.4 g Fat: 14.5 g Carbohydrate: 1.09 g Calcium: 10.5 mg Iron: 1.17 mg Magnesium: 31.4 mg Phosphorus: 355 mg Potassium: 533 mg Sodium: 76 mg Zinc: 3.04 mg Copper: 0.092 mg Manganese: 0.012 mg Selenium: 58.4 µg
This rich nutrient profile with high-quality protein, a wide variety of vitamins like thiamin, vitamin B6, and niacin, and minerals has many benefits. Learn in the following section how this popular cut of pork can help you avail the various pork benefits.
What Are The Health Benefits Of Pork Chops?
1. High In Protein And Protects The Bones
Did you know that every gram of protein intake gives you four calories? Every healthy adult should consume 0.8 gram protein per kilogram of body weight daily (2). Pork chops are high in protein. They contain all the essential amino acids that are necessary for the growth and maintenance of the body. By consuming 3 ounces of pork chop, women get 52% and men get 43% of the recommended daily intake of protein (1). This amount is equivalent to about 55 grams per day for an individual who weighs 150 pounds. Including high-protein in your diet can help reduce the risk of sarcopenia (loss of skeletal muscle mass and function) (3).
2. Helps Control Weight
Pork chops are high-protein foods and they can be considered helpful for weight loss. A pilot study conducted on 164 overweight adults found that regular consumption of fresh lean pork significantly reduces body weight (4). However, more studies are warranted to understand this benefit of pork chops.
3. Improves Heart Health
The presence of omega-3 fatty acids in pork chops is linked to heart health (5). Moderate consumption of omega-3 fats can lower triglyceride levels and reduce the risk of heart disease (6). They can also improve HDL cholesterol levels (7). However, more studies are required to prove these claims. These are the health benefits of consuming pork chops. But, how do you include them in your diet? Here are some pork chops recipes you can try out.
Recipes To Try Out
1. Honey Garlic Pork Chops
What You Need
Pork chops (1-inch thick) – 6 (4 ounces) Low-sodium soy sauce – 2 tablespoons Crushed garlic – 2 cloves Honey – 2-3 tablespoons Sugar-free ketchup – ½ cup
Process
2. Juicy Skillet Pork Chops
What You Need
Pork chops – 4 (about 1-inch thick and 6 to 7 ounces each) Low-sodium chicken stock – 1 cup All-purpose flour – 1 tablespoon Smoked paprika – ½ teaspoon Chilli powder – 1 teaspoon Black pepper – ½ teaspoon Garlic powder – 1 teaspoon Olive oil – 1 tablespoon Onion powder – 1 teaspoon Butter – 1 tablespoon Honey or brown sugar – 2 teaspoons Apple cider vinegar – 1 tablespoon Chopped fresh parsley – 2 tablespoons Salt – to taste
Process
3. Bacon And Mushroom Smothered Pork Chops
What You Need
Boneless pork chops – 3 or 4 Bacon – 6 strips (uncooked) Mushrooms – 8 oz. Garlic cloves – 2 Fresh thyme – 5 springs Flour – 2 tablespoons Heavy cream – ½ cup Chicken broth – 2/3cup Olive oil – 1 tablespoon Salt and pepper – to taste
Process
4. Panko Crusted Pork Chops
What You Need
Thick-cut Pork Chops Breadcrumbs Eggs Flour Seasonings
Process These are some easy recipes for pork chops. But, are there any side effects of eating pork chops? Scroll down to find out in detail.
What Are The Side Effects Of Eating Pork Chops?
Eating pork chops in moderation is considered safe. However, red meats that are overcooked at high temperatures may contain carcinogenic substances such as heterocyclic amines (8), (9). Hence, consume adequately cooked pork chops in moderation. They make for an excellent addition to a healthy diet and do not increase the risk of cancer. Eating raw or undercooked meat may cause human parasitic infections (10). Also, uncooked pork may cause parasitic roundworms (Trichinella) with symptoms like heartburn, stomach pain, diarrhea, and nausea (11). Toxoplasma gondii is another parasite that can weaken your immune system (12). While buying organic pork chops from a meat shop or grocery store, you should remember some important points. Scroll down to know what to look for.
How To Buy Good Pork Chops
1. Choose Pork Chops By Cut
There are several different cuts in pork chops. Most of them come from the loin portion, which runs from the hip to the shoulder. They are high in fat and dark in color with good flavor. The most common chops you will find are rib and pork tenderloin.
2. Opt For Rib Chops For Lean Meat
You can choose rib chops for lean meat and mild flavor. Since these cuts are very lean, they cook easily. There will be one bone running along the side of this cut, which is often covered by a thin layer of fat.
3. Choose Pork Chops With Marbling
Ensure there is some marbling (veins of white fat) on the chops. Also, they should be pinkish-red in color and have no yellow fat on the meat. Learn how to store pork chops in the next section.
How To Store Pork Chops
It is best to cook and eat pork chops soon after buying them. They last up to two to four days when you store them in the refrigerator. If you want to freeze them, wrap them in freezer wrap before doing so. Frozen pork chops last up to six months. Also, they should be heated to an internal temperature of 145°F to ensure safety. Note: Frozen pork chops should be thawed in the refrigerator, and not at room temperature, before cooking. Are pork chops healthier than beef? Yes. Pork chops have an edge over beef as they have more protein and less fat (1), (13). Which is healthier: pork chops or chicken? Chicken is healthier. It has less fat and richer mineral content (1), (14). Pork chops can be nutritious and delicious addition to your diet. Check out this video to learn how to make a sumptuous yet quick and easy dish out of pork chops, garlic and honey.
