A 1 Oz pork chop, with bone removed, either broiled or baked and either breaded or floured, contains 67 calories. Pork chops are a great source of protein, as well as several vitamins and minerals.
In addition to protein, pork chops contain various nutrients. For example, a 3.5-ounce serving of pork chops can provide up to 36% of the daily recommended allowance of thiamine, which plays a critical role in carbohydrate metabolism.
In this article, we'll discuss the health benefits of pork chops, various ways to cook them, some delicious recipes, and tips for serving them.
A 3.5-ounce serving of pork chops provides approximately 22 grams of protein, which plays a crucial role in muscle growth and repair. Additionally, pork chops are rich in several vitamins and minerals, including thiamine, niacin, riboflavin, vitamin B6, vitamin B12, phosphorus, and zinc. As mentioned earlier, thiamine in pork chops is essential for carbohydrate metabolism. Meanwhile, niacin helps keep the digestive system, skin, and nerves healthy. Riboflavin in pork chops is required for the formation of red blood cells and promoting healthy vision. Vitamin B6 plays a role in cognitive development and immune function, while vitamin B12 is essential for the nervous system and red blood cell formation. Phosphorus is important for bone health and energy metabolism, while zinc supports immune function and facilitates wound healing.
Benefits of Pork Chops
Pork chops offer several benefits to the body. They provide a significant amount of protein, which is needed for growth and repair of muscles, tissues, and cells. Additionally, pork chops contain vitamins and minerals vital for the body's proper functioning. One study suggests that lean pork can help reduce bad cholesterol levels in the body. Another study showed that the consumption of pork, especially lean pork, can help maintain a healthy weight and reduce the risk of obesity. Furthermore, lean pork can give an essential amino acid, leucine, which can help build and maintain muscle mass. This is crucial for athletes, bodybuilders, and individuals engaged in physically demanding labor.
Cooking Pork Chops
Pork chops can be cooked in numerous ways, depending on personal preference. Some common methods are grilling, baking, broiling, pan-frying, and slow cooking. Regardless of the cooking method, it's essential to ensure the pork chop is cooked thoroughly to avoid any chances of foodborne illnesses. The internal temperature should be 145°F for tender and juicy pork chops. It's best to use a meat thermometer to check the temperature. Letting the meat rest for a few minutes before slicing can also enhance the flavor and tenderness.
Pork Chop Recipes
Pork chops are incredibly versatile and can be used in various dishes, from salads to sandwiches. Some popular pork chop recipes include pan-seared pork chops, grilled pork chops, slow-cooker pork chops, and breaded pork chops. A quick marinade of soy sauce, brown sugar, and garlic can give pork chops an Asian-inspired flavor. Meanwhile, rubbing pork chops with a mixture of smoked paprika, garlic, onion powder, brown sugar, and salt can give a smoky and flavorful BBQ-style pork chop. Pork chops can also be paired with various sides like roasted vegetables, mashed potatoes, or cauliflower rice.
Lean Cuts of Pork
Not all cuts of pork are the same. Some are high in fat and calories, while others are leaner and healthier. The USDA has defined several lean cuts of pork that provide less than 10 grams of total fat, 4.5 grams of saturated fat, and 95 milligrams of cholesterol per 3.5-ounce serving. Some of these cuts include pork tenderloin, sirloin roast, boneless loin chops, and boneless shoulder chops. Incorporating these leaner cuts into your diet can help you meet your protein needs while keeping saturated fat and calories in check.
Protein in Pork Chops
As mentioned earlier, pork chops are an excellent source of protein, which is needed for muscle growth and repair. A 3.5-ounce serving of pork chops can provide up to 24 grams of protein. This is around 50% of the daily recommended intake for the average sedentary adult.
Vitamins in Pork Chops
Pork chops are rich in various vitamins that play crucial roles in the body's proper functioning. As mentioned earlier, a 3.5-ounce serving of pork chop can contain up to 36% of the daily recommended intake of thiamine, a B-vitamin essential for carbohydrate metabolism. Meanwhile, a 3.5-ounce serving of pork chop can provide up to 14% of the daily recommended intake of niacin, which helps keep the digestive system, skin, and nerves healthy. Pork chops also contain riboflavin, vitamin B6, and vitamin B12, which are essential for various functions like red blood cell formation, vision maintenance, and nervous system health.
Minerals in Pork Chops
In addition to vitamins, pork chops are also rich in several minerals that are essential for various body functions. A 3.5-ounce serving of pork chops can provide up to 13% of the daily recommended intake of phosphorus, which is important for bone health and energy metabolism. Meanwhile, the same serving can provide up to 11% of the daily recommended intake of zinc, which supports immune function and wound healing.
Pork Chop vs. Chicken
Chicken and pork are both excellent sources of protein. However, there are some differences between the two when it comes to nutrition. For instance, a 3.5-ounce serving of chicken breast provides around 165 calories, while the same serving of pork chop provides approximately 200 calories. However, pork chops contain more fat and saturated fat than chicken breasts. Pork chops, on the other hand, contain higher amounts of vitamins and minerals, making them a more nutrient-dense option.
Pork Chop Serving Suggestions
Pork chops can be served with various sides, depending on personal preference. Some common sides include roasted vegetables, mashed potatoes, or steamed rice. Additionally, pork chops can also be served with different sauces or gravies, such as mushroom sauce, honey mustard, or BBQ sauce. This can enhance the flavor and add variety to the dish. Pork chops can also be used to make sandwiches, salads, or even as toppings on pizzas.
5 Frequently Asked Questions about Broiled or Baked Breaded or Floured Pork Chop
1. How many calories in a broiled or baked breaded or floured pork chop?
One ounce, with the bone removed, of broiled or baked breaded or floured pork chop contains about 67 calories.
2. What is the nutritional value of a broiled or baked breaded or floured pork chop?
In addition to calories, one ounce of this pork chop contains approximately 3.1 grams of fat, 0.3 grams of carbohydrates, and 8.3 grams of protein. It also provides some essential vitamins and minerals such as thiamin, niacin, vitamin B6, and potassium.
3. How should I cook a broiled or baked breaded or floured pork chop?
It is recommended to broil or bake the pork chop for best results, with or without breading or flour. When baking, preheat the oven to 375 degrees Fahrenheit and cook the pork chop for about 30-35 minutes until the internal temperature reaches 145 degrees Fahrenheit.
4. Can a broiled or baked breaded or floured pork chop be a healthy choice?
While pork chops are often viewed as a less healthy option compared to chicken or fish, baking or broiling the pork chop without added fats and using whole grain breading or flour can make it a healthier choice. It is also important to consume pork in moderation as it is high in saturated fat.
5. What are some serving ideas for a broiled or baked breaded or floured pork chop?
A broiled or baked breaded or floured pork chop can be served with a variety of vegetables such as roasted sweet potatoes, grilled asparagus or mixed greens salad. It can also be paired with a grain such as brown rice or quinoa for a complete meal.