Pork loin chop, lean (raw)
Trim the outer fat cap to keep it lean, and don't cook it much past 63 °C / 145 °F.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Pork loin chop, lean for gym-goers
Per 100 g, pork loin chop, lean (raw) provides 143 kcal, 21.4 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 6.3 g fat (2 g saturated). At 15.0 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 boneless chop, about 150 g) comes to roughly 215 kcal and 32.1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Pork loin chop, lean
A lean boneless pork loin chop, trimmed and weighed raw, has about 21.4 g of protein and 6.3 g of fat for 143 kcal per 100 g. That's a little richer than tenderloin but still lean for red meat. It also provides potassium and a modest amount of vitamin D.
In a gym diet
Loin chops are a cheap, quick weeknight protein on a cut or at maintenance. A 150 g chop gives around 32 g of complete protein. The extra fat compared with tenderloin adds flavor, and some people find that makes eating well easier. They pan-fry or grill in minutes.
Preparation and cooking
Trim the outer fat cap first, then cook to 63 °C / 145 °F and give it a short rest so it stays juicy. A quick brine helps against dryness. They lose about a quarter of their weight in cooking, so log the raw weight.
Buying and storage
Choose chops at least 2 cm thick with a thin fat cap and pale pink meat; thin chops overcook before they brown. Keep them refrigerated in the packaging and cook within a few days, or wrap each one separately before freezing so you can thaw single portions.
Things to watch
Overcooked loin chops turn dry and tough. Breaded or marinated chops can add a lot of calories and sodium compared with this plain entry.
Meal ideas
- Pan-seared pork chop, roasted potatoes and apple-cabbage slaw.
- Grilled chop with corn on the cob and a tomato salad.
- Pork chop and rice bowl with stir-fried bok choy.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (25%).
Good source (10–19% DV per 100 g): Zinc (16%).
How it ranks among 17 Meat & Poultry
| Protein per 100 kcal | 15.0 g | #11 of 17 |
| Protein per 100 g | 21.4 g | #6 of 17 |
| Fiber per 100 g | 0 g | #2 of 17 |
| Lowest calories per 100 g | 143 kcal | #10 of 17 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Beef liver (raw)
135 kcal · P 20.4 · C 3.9 · F 3.6
→Ground beef 95% lean / 5% fat (raw)
137 kcal · P 21.4 · C 0 · F 5
→Lamb leg, lean only (raw)
128 kcal · P 20.6 · C 0 · F 4.5
→Chicken thigh, skinless (raw)
121 kcal · P 19.7 · C 0 · F 4.1
→Turkey breast deli slices
104 kcal · P 17.1 · C 4.2 · F 1.7
→Beef top sirloin steak, lean, trimmed (raw)
135 kcal · P 22.6 · C 0 · F 4.7
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in pork loin chop, lean?
Pork loin chop, lean (raw) has about 143 kcal per 100 g, or roughly 215 kcal per 1 boneless chop (150 g).
How much protein is in pork loin chop, lean?
About 21.4 g of protein per 100 g and 32.1 g per 1 boneless chop. That works out to 15.0 g per 100 kcal, so it's a very protein-dense food.
Is pork loin chop, lean good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
What is the difference between pork loin chop and tenderloin?
Both come from the loin area, but tenderloin is leaner and more tender. Loin chops have a bit more fat and a firmer texture, so they cook differently.
How do I stop pork chops from drying out?
Buy thicker chops, brine them briefly and take them off the heat at 63 °C / 145 °F. Let them rest a few minutes before cutting.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.