Protein10 recipes
bone-in pork chops.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
pork chops with bone
SERVING
CALORIES
170
PROTEIN
20.7g
CARBS
0g
FAT
9.0g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories170kcal—
Protein20.7g41%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat9.0g12%
Saturated fat3.0g15%
Trans fat0.09g—
Cholesterol69mg23%
Water69.7g—
MINERALS
Sodium55mg2%
Potassium343mg7%
Calcium19mg1%
Iron0.63mg4%
Magnesium25mg6%
Phosphorus209mg17%
Zinc1.8mg16%
Copper0.06mg7%
Manganese0.01mg0%
Selenium33.8µg61%
VITAMINS
Vitamin A2.0µg0%
Vitamin C0mg0%
Vitamin D0.50µg3%
Vitamin E0.12mg1%
Vitamin K0µg0%
Thiamin (B1)0.49mg41%
Riboflavin (B2)0.19mg15%
Niacin (B3)6.6mg41%
Pantothenic acid (B5)0.70mg14%
Vitamin B60.70mg41%
Folate (B9)0µg0%
Vitamin B120.53µg22%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 oz28.4g
1 lb453.6g
1 ml0.6g
1 liter583.3g
1 piece220g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle growth, repair, and maintenance.
- ✓Rich in B vitamins, particularly thiamine (B1), niacin (B3), and B6, which are crucial for energy metabolism and nervous system function.
- ✓Provides essential minerals like selenium, a powerful antioxidant, and zinc, which supports immune function and wound healing.
- ✓Contains heme iron, which is more easily absorbed by the body than plant-based iron, helping to prevent anemia.
COOKING TIPS
In the kitchen.
- 1For juicy results, brine the pork chops for at least 30 minutes in a saltwater solution before cooking to help them retain moisture.
- 2Pat the chops completely dry before searing to achieve a golden-brown crust. Cook over medium-high heat to an internal temperature of 145°F (63°C), followed by a 3-minute rest.
- 3The bone adds flavor and helps insulate the meat, preventing it from drying out during cooking.
- 4Don't overcrowd the pan. Cook in batches if necessary to ensure each chop gets a proper sear rather than steaming.
STORAGE
Keep it fresh.
- Refrigerate fresh pork chops in their original packaging or a sealed container at 40°F (4°C) or below for up to 3-5 days.
- For longer storage, wrap individual chops tightly in plastic wrap and then in foil or a freezer bag, and freeze at 0°F (-18°C) for up to 6 months for best quality.
FAQ
Frequently asked questions.
Are bone-in pork chops healthy?
Yes, bone-in pork chops are a nutrient-dense source of high-quality protein, B vitamins, and essential minerals like zinc and selenium. While they contain some saturated fat, they are relatively lean compared to many other red meats and provide highly absorbable heme iron.
How much protein is in bone-in pork chops?
A 100g serving of bone-in pork chops contains approximately 20.71g of protein. This high protein content makes them an excellent choice for muscle growth, tissue repair, and maintaining a healthy metabolism.
Are bone-in pork chops keto-friendly?
Yes, bone-in pork chops are ideal for a ketogenic or low-carb diet because they contain 0g of carbohydrates. Their combination of high protein and moderate fat (9.03g per 100g) helps maintain ketosis while providing essential nutrients.
Are bone-in pork chops gluten-free?
Naturally, raw bone-in pork chops are 100% gluten-free. However, if you are buying pre-marinated or breaded chops, you must check the label as those preparations often contain wheat-based ingredients or soy sauce.
How do you cook bone-in pork chops so they stay juicy?
To keep them juicy, sear the chops over high heat to develop a crust, then lower the heat or finish them in the oven. The bone helps conduct heat and retain moisture, but the most important step is to let the meat rest for 3-5 minutes after cooking.
What is the safe internal temperature for bone-in pork chops?
The USDA recommends cooking pork chops to an internal temperature of 145°F (63°C), followed by a three-minute rest. At this temperature, the meat may still be slightly pink in the center, which is safe and results in a much more tender texture.
Why choose bone-in over boneless pork chops?
Bone-in chops are generally more flavorful and less likely to dry out during cooking because the bone and attached fat protect the meat from overcooking. The bone also adds a richer, more savory depth to the surrounding meat.
How long do raw bone-in pork chops last in the fridge?
Raw bone-in pork chops should be stored in the coldest part of your refrigerator and used within 3 to 5 days. If you do not plan to cook them within that timeframe, they should be moved to the freezer for long-term storage.
Can you freeze bone-in pork chops?
Yes, bone-in pork chops freeze very well. For the best quality, wrap them tightly in plastic wrap or use a vacuum sealer to prevent freezer burn; they will maintain peak flavor for 4 to 6 months.
Are bone-in pork chops good for weight loss?
They can be very effective for weight loss because they are high in protein, which increases satiety and helps prevent overeating. At 170 calories per 100g, they are a filling, nutrient-dense option when prepared by grilling, broiling, or baking.
RECIPES
Cook with bone-in pork chops.
10 recipes · sorted by what’s quick
