If you're looking for a delicious and hearty meal, pork chops are an excellent choice. A 1 chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151 g) pork chop seasoned and cooked using the pan-fry method contains about 193 calories. It's a great source of protein and is packed with essential nutrients.

Pork chops are low in carbohydrates and high in protein. A 100-gram center rib bone-in cooked pork chop packs around 24 grams of protein. It is also a great source of vitamins and minerals such as Vitamin B12, Iron, and Phosphorus. One serving of pork chops alone can provide about a third of the recommended daily intake for Vitamin B12, which is essential for nerve function, brain health, and red blood cell production.

Apart from being nutrient-dense, pork chops are also quite versatile. They can be pan-fried, grilled, roasted, or baked. When cooking, make sure it is fully cooked to prevent any risk of foodborne illness. Some tips when pan-frying pork chops include using a heavy skillet, adding oil or butter to prevent it from sticking, and ensuring that the skillet is preheated before cooking your pork chops.

Calories per serving

As mentioned earlier, one chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151 g) pork chop contains about 193 calories. However, this can vary depending on how it is cooked and seasoned. If you're counting calories, it's best to season your pork chops with herbs and spices instead of sauces or marinades, which can be high in sugar and calories. Additionally, cooking methods such as grilling or baking can make a significant difference in calorie count. For instance, a baked pork chop with herb seasoning contains about 143 calories, while a grilled pork chop with a honey glaze can contain up to 270 calories. If you're watching your weight, it's best to opt for low-calorie cooking methods and seasonings.

Protein content

Protein is an essential nutrient that is essential for building and maintaining muscles, skin, hair, and other tissues in your body. A 100-gram center rib bone-in cooked pork chop contains around 24 grams of protein, making it an excellent source of protein. Eating protein-rich foods like pork chops can also help you feel fuller for longer, prevent overeating, and aid in weight loss. Additionally, protein is vital for repairing damaged tissues and keeping your immune system healthy. If you're trying to increase your protein intake, incorporating pork chops in your diet can be an excellent and tasty way to do so.

Fat content

Pork chops are a rich source of fat, with a 100-gram center rib bone-in cooked pork chop containing around 10 grams of fat. However, most of this fat is healthy fat that includes monounsaturated and polyunsaturated fats. Healthy fats can reduce the risk of heart disease, lower bad cholesterol levels in the body, and provide energy to the body. However, it's essential to keep the portion size in check to avoid consuming too much fat or calories. Using healthier cooking methods such as grilling or baking can also help reduce the fat content in your pork chops.

Cooking method

The cooking method can significantly affect the nutritional value of your pork chops. Some healthy cooking methods that you can adopt include grilling, roasting, or baking. These methods help to retain the nutrients in the meat, and it's also an excellent way to reduce the fat content. When cooking pork chops, it's important to monitor the internal temperature to ensure that they are fully cooked. It's recommended to use a meat thermometer to check the temperature, with a minimum temperature of 145°F (63°C) recommended. Additionally, avoid using too much oil or butter during the cooking process, which can increase the calorie and fat content of your meal. If you're looking for a low-calorie option, consider using non-stick cooking spray instead of oil or butter.

Serving suggestions

There are various ways you can serve pork chops, depending on your preference. Grilling or baking your pork chops with your favorite seasoning is an excellent way to enjoy the natural flavors of the meat. You can also serve it with a side of roasted vegetables or a fresh salad for a healthy and balanced meal. If you're feeling daring, you can also try serving your pork chops with a homemade sauce or marinade. However, keep in mind that some sauces can be high in sugar and calories. Lastly, it's essential to portion control your serving size, especially if you're watching your calorie or fat intake. Aim for a serving size of around 3-4 ounces of cooked pork chops per person.

Calcium content

Calcium is an essential mineral that is vital for healthy bones and teeth. While pork chops are not a particularly rich source of calcium, they still contain small amounts. A 100-gram center rib bone-in cooked pork chop contains around 9mg of calcium. However, it's essential to note that the calcium in pork chops is not as readily absorbed by the body as calcium from other sources such as dairy products. If you're looking to increase your calcium intake, it's best to consume other calcium-rich foods such as dairy products, leafy greens, or fortified foods.

Vitamin B12 content

Vitamin B12 is an essential vitamin that is vital for nerve function, brain health, and red blood cell production. Pork chops are an excellent source of Vitamin B12, with a 100-gram center rib bone-in cooked pork chop containing around 0.8mcg of Vitamin B12. Getting enough Vitamin B12 in your diet is essential, especially since a deficiency can lead to anemia, nerve damage, or even dementia. If you're looking to increase your Vitamin B12 intake, consuming pork chops is an excellent way to do so.

Iron content

Iron is a mineral that is vital for the production of hemoglobin in red blood cells, which transports oxygen throughout the body. Pork chops are a great source of iron, with a 100-gram center rib bone-in cooked pork chop containing around 0.9mg of iron. Iron deficiency is a common nutritional deficiency, especially among women and children. Consuming iron-rich foods like pork chops can help prevent iron-deficiency anemia.

Sodium content

Pork chops can be high in sodium, depending on the seasoning and cooking method used. A 100-gram center rib bone-in cooked pork chop contains around 46mg of sodium. Consuming too much sodium can raise blood pressure and increase the risk of heart disease. It's recommended to limit your sodium intake to around 2,300mg per day. When cooking pork chops, it's best to use herbs and spices to season them instead of salt. You can also rinse your pork chops with water to remove any excess salt before cooking if they are pre-seasoned.

Health benefits

Pork chops are a nutrient-dense food that is rich in protein, vitamins, and minerals. Consuming pork chops as part of a balanced and healthy diet can have numerous health benefits, such as promoting muscle growth and repair, reducing the risk of heart disease, and improving overall health and wellbeing. However, it's essential to keep the portion size in check and use healthy cooking methods to ensure that you're consuming the best quality pork chops. Additionally, be mindful of the seasoning and sauces used to avoid consuming too much sugar or salt.