Pork chops are a good source of nutrients like protein, selenium, zinc, and iron. Just be aware of how often you eat them since they are considered red meat.
They say that the pork chop is the most popular cut of pork out of all the different kinds. But not every pork chop is the same (1).
Pork chops are made from the loin meat that runs from the shoulder to the hip of a pig. They are also called rib chops, sirloin chops, top loin chops, and blade chops.
Of course, how you cook your pork chop influences its overall nutrition profile. But the amount of fat in the chop also changes a little depending on what part of the pig it came from.
For instance, a sirloin pork chop is one of the leaner cuts, and tenderloin is the leanest.
But there isn’t much extra saturated fat in pork chop cuts like the New York pork chop, Porterhouse pork chop, and Ribeye pork chop. They do have more total fat than a sirloin pork chop.
This article talks about whether pork chops are healthy and how to cook them so that they meet your nutritional needs.
Overall — regardless of cooking method — pork chops are a very rich source of selenium. This mineral helps your immune and endocrine systems work, and it can also reduce inflammation and protect cells from damage.
However, the cooking method does influence how many calories, fat, and sodium they have. Fried pork chops, for example, are higher in all three of those categories.
Still, you might be able to eat fried pork chops as long as you don’t count the extra fat, calories, and sodium.
Here’s a comparison of a boiled or baked pork chop and one that’s breaded and fried:
Pork chops are a tasty and popular dinner option enjoyed by many But with all the talk of limiting sodium intake, some people wonder – how much sodium is actually in a pork chop? Let’s take a closer look at the nutrition facts and sodium content of different types of pork chops.
What is Considered High in Sodium?
First, it helps to understand what health authorities consider high in sodium. The 2015-2020 Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day. For people over 51, African Americans, and those with high blood pressure, the recommendation is even lower at 1,500 mg daily.
Generally a food is considered high in sodium if it contains more than 480 mg per serving. A full meal with over 960 mg would also be labeled high sodium.
Sodium is an essential nutrient, but too much can increase blood pressure and risk of heart disease. That’s why experts advise curbing excess sodium intake from processed foods and restaurant meals.
Sodium Levels in Different Pork Chops
Now let’s examine how much sodium is in different types of fresh and prepared pork chops according to USDA data
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A 3 oz cooked boneless pork chop has about 60 mg sodium
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Broiled or baked: 65-80 mg in a 3 oz serving
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Breaded or floured: 110-125 mg per 3 oz
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Fried pork chops: 150 mg in 3 oz
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Smoked pork chop: 300 mg per 3 oz
As you can see, a plain cooked pork chop is relatively low in sodium. Smoked and fried versions are higher, but still below 480 mg per serving.
Factors like cut of meat, cooking method, seasoning, breading and marinades impact sodium content. Checking labels and recipes provides sodium info.
Comparing to Other Proteins
Pork chops contain less sodium than many other popular proteins:
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Bacon: 575 mg in 3 oz
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Ham: 1100 mg per 3 oz
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Chicken wings: 460 mg in 3 oz
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Roast beef: 360 mg per 3 oz
So among meat options, plain pork chops are a healthier lower sodium choice. Fresh plain chicken breast is comparable at 60-70 mg per serving.
Lower Sodium Alternatives
For an even lower sodium alternative, try:
- Skinless chicken or turkey breast
- Fresh fish like cod or tilapia
- Beans or tofu for vegetarian meals
- Lean grass-fed beef
Nutrients in Pork Chops
In addition to being relatively low in sodium, pork chops provide important nutrients like:
- Protein: 22g per serving – supports muscle growth and satisfaction
- Selenium: 20% DV – antioxidant for immune health
- Thiamin: 11% DV – supports metabolism and nerves
- Zinc: 8% DV – boosts immune function
- Phosphorus: 8% DV – supports bone health
So enjoy pork chops moderately as part of an overall healthy diet. Limiting excess sodium intake can lower blood pressure and risk of chronic diseases.
Health Risks of High Sodium
It’s helpful to understand the health risks linked to excessive dietary sodium:
- High blood pressure
- Stiffening of arteries
- Increased risk of heart attack and stroke
- Fluid retention and kidney problems
- Stomach cancer
- Osteoporosis
- Headaches
- Stomach ulcers
Sticking to the recommended 2,300 mg or less per day can minimize these risks.
Tips for Low Sodium Pork Chops
Here are some tips for keeping pork chops lower in sodium:
- Choose fresh, unenhanced chops instead of smoked or cured.
- Use herbs, spices, garlic and onion instead of salt for flavor.
- Make your own rubs and marinades instead of packaged.
- Rinse off any packaged marinades before cooking.
- Bake, grill or pan-fry instead of deep fry.
- Skip the breading to avoid extra sodium.
- Pair with low sodium veggie sides.
- Use lemon instead of soy sauce.
- Compare sodium content on labels.
With a few minor adjustments, you can still enjoy delicious and nutritious pork chops while limiting excess sodium.
How Much Sodium in Different Serving Sizes
To recap, here is the sodium content in different serving sizes of pork chops:
- Small, thin cut, boneless: 55-65 mg
- Medium, 5-6 oz with bone: 70-90 mg
- Large, 8 oz with bone: 100-125 mg
- 4 oz with bone: 65-80 mg
- 4 oz boneless: 60-70 mg
As you can see, even larger pork chops still contain less than 15% of the daily 2300 mg sodium limit.
The Bottom Line
A boneless pork chop averages just 60-70 mg sodium, well below the 480 mg high sodium cutoff. Even bone-in and breaded chops contain a moderate amount of sodium compared to many other foods.
Choosing fresh, unprocessed chops and seasoning your own food are the best ways to control sodium intake. Overall, pork chops can be part of a tasty, nutritious lower-sodium diet. Limit excess sodium from processed foods and restaurant meals for the biggest health benefits.
A complete source of high quality protein
Although protein is made up of amino acids, our bodies need protein for many reasons, such as building muscle and helping to make hormones that keep our moods high.
Certain amino acids are essential for everyone because our bodies can’t make them on their own. All of these amino acids can be found in pork chops.
Pork chops are also a very rich source of protein. A large one delivers more than a third of your daily protein needs.
Another reason that protein is so valuable is because it’s very filling — more so than the other macronutrients (carbohydrates and fat). It’s a nutrient that gives you the staying power you need between meals (5).
The Best Pork Chop You’ll Ever Make (Restaurant-Quality) | Epicurious 101
FAQ
Is a Pork Chop high in sodium?
How much sodium is in one boneless Pork Chop?
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Calories (Cal)
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120
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Fat (g)
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5
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Saturated (g)
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2
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Cholesterol (mg)
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45
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Sodium (mg)
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350
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How much sodium is in a 4 oz baked Pork Chop?
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Nutrient
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Value
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Saturated fats
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4g
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Trans fats
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0g
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Cholesterol
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95mg
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Sodium
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530mg
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How much sodium is in 1 center cut Pork Chop?
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Nutrient
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Value
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Saturated fats
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2g
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Trans fats
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–
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Cholesterol
|
80mg
|
|
Sodium
|
50mg
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Are boneless pork chops high in sodium?
Boneless pork chops tend to have lower levels of sodium compared to bone-in pork chops. According to the USDA, a 100-gram boneless pork chop contains around 49 mg of sodium. On the other hand, a bone-in pork chop can contain slightly higher levels of sodium, ranging from 54-60 mg per 100 grams.
How much sodium is in a Pork Chop?
The amount of sodium in a pork chop can vary depending on the cut and cooking method. According to the USDA, a 4-ounce boneless pork chop contains around 62-68 mg of sodium, while a bone-in pork chop can have slightly higher levels, ranging from the low to mid-70s.
Which pork chops have the lowest sodium?
Consider the following: 1. Unseasoned pork: Opt for fresh, unseasoned pork chops as they have the lowest amount of sodium. 2. Lean cuts of pork: Choose lean cuts of pork, such as loin chops, which tend to have slightly lower sodium content than fattier cuts.
How much sodium is in a boneless loin chop?
A raw, unseasoned boneless loin chop contains only about 50 mg sodium per 100 grams. However, breading or marinating the chop in salty seasonings can increase the sodium content significantly. Sodium is an essential mineral that plays important roles in nerve transmission, muscle function, and fluid balance.