How Much Potassium is in a Center Cut Pork Chop?

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 staple dinner option for many households The mild flavor and tender texture make them a crowd-pleasing choice. When it comes to nutrients, pork contains high-quality protein and important vitamins and minerals. One mineral that may stand out is potassium. But how much of this essential nutrient is found in a center cut pork chop? Let’s take a closer look.

An Overview of Potassium

Potassium is an electrolyte and mineral that is crucial for overall health and normal body function. It helps maintain fluid balance, supports muscle contractions, transmits nerve signals and regulates heart rhythm. Potassium also works closely with sodium to control blood pressure. An adequate intake can lower the risk of high blood pressure and possibly stroke.

The current recommended daily intake for adults is 4700 mg per day. Many people fall short of meeting this goal. Including potassium-rich foods like pork in your diet can help bridge the gap.

Potassium Content in Pork Chops

Pork contains more potassium than many other meats. The exact amount can vary slightly depending on the cut.

For a 3 oz center cut, bone-in pork chop, broiled:

Potassium: 319 mg

This supplies around 7% of the Daily Value for potassium.

While pork chops are not the highest source available, they make a decent contribution. Just one average-sized chop provides almost a third of the recommended daily target.

Pork chops supply potassium in a highly bioavailable form that is easily absorbed and utilized by the body.

Comparing Pork Chop Cuts

Different cuts and preparation methods can affect the potassium content of pork chops.

For example, a 3 oz boneless, center cut pork chop, pan-fried contains approximately:

Potassium: 267 mg

Boneless chops tend to be slightly lower in minerals like potassium compared to bone-in varieties.

Cooking method also plays a role. Dry heat methods like grilling, broiling, baking, and pan-frying result in less mineral loss compared to moist methods like boiling and stewing.

Enhancing Potassium in Pork Chop Meals

While pork chops contain a decent amount of potassium, there are easy ways to boost levels even higher:

Add a potassium-rich side dish – Baked potatoes, sweet potatoes, beans, spinach, tomatoes, bananas, and avocados are all excellent options.
Use a potassium-rich marinade – Soaking chops in a marinade made with orange juice, yogurt or milk before cooking infuses extra potassium.
Include a potassium-rich sauce or salsa – Top grilled chops with chimichurri, tomato salsa or pineapple salsa for more potassium.
Spice it up – Season chops with potassium-rich herbs and spices like basil, oregano, thyme, paprika, garlic and onion powder.
Maximize chop size – Choose thicker, larger chops which will provide more potassium than thin, petite chops.

Health Benefits Beyond Potassium

Along with being a source of potassium, pork chops provide other important nutrients:

Protein – A 3 oz serving supplies about 25 grams of protein, making pork chops an excellent high-quality, complete protein source.
B Vitamins – Pork chops contain thiamin, niacin, vitamin B6 and vitamin B12. These support energy levels, brain function and nerve health.
Iron – The iron in pork chops enhances oxygen circulation and aids in preventing anemia.
Zinc – Zinc supports immune function, wound healing, DNA synthesis and growth.
Selenium – Pork is one of the best dietary sources of selenium, an important antioxidant.

Are There Any Downsides to Pork Chops?

While nutrient-dense overall, there are some points to keep in mind:

Pork chops are relatively high in cholesterol at 79 mg per 3 oz serving. Individuals with high cholesterol should enjoy in moderation.
The sodium content can vary widely depending on added salt and sodium-containing marinades and rubs. Check labels and season mindfully.
Pork chops are considered a high-protein food. Those following renal or low-protein diets should verify appropriateness with a healthcare provider.

The Verdict on Pork Chops and Potassium

A center cut, bone-in pork chop broiled provides around 319 mg of potassium per 3 oz serving. This supplies a decent amount, making pork chops a good occasional source of this key mineral. Balance pork chops with plenty of fruits and vegetables to meet daily potassium needs. With their high protein, B vitamins, selenium and zinc, pork chops can be part of a healthy, well-rounded diet when consumed in moderation.

how much potassium in a center cut pork chop

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).

Meat Counter Basics: Pork Chops

FAQ

Can you eat pork chops on a low potassium diet?

Other foods that are high in potassium Many other foods have high concentrations of potassium and may need to be limited if you are following a low potassium diet. Meat, poultry, and fish have high levels of potassium, especially in large portion sizes. For example, a 6 oz pork chop has 600 mg of potassium.

What is the healthiest cut of Pork Chop?

Center cut chops and sirloin chops tend to be the lowest in fat, while ribeye chops are a bit fattier. When it comes to bones, boneless pork chops tend to be leaner than bone-in chops.

What is the nutritional value of a center cut Pork Chop?

Name	Amount	Unit
Energy	201	kcal
Energy	842	kJ
Protein	21.1	g
Total lipid (fat)	13	g

Are center cut pork chops healthy?

Pork chops are an easy-to-cook lean red meat. They offer important nutrients like protein, selenium, zinc, and iron that support everyday body functions and can be helpful in losing weight. Because pork chops are considered red meat, you should be mindful of how frequently you eat them.

Do center cut pork chops have potassium?

Center cut pork chops are a popular choice for many meat lovers. But how much potassium do they contain? According to the USDA National Nutrient Database, 100 grams of fresh, boneless, separable lean only top loin pork chops contain 387 mg of potassium.

How many calories are in a Pork Chop?

A 3-ounce serving of pork chop contains about 140 calories and 5 grams of fat, making it a relatively low-calorie and low-fat protein source. Pairing a pork chop with steamed vegetables or a tossed summer salad can help to create a well-rounded meal. When selecting center cut pork chops, it is important to choose lean cuts with minimal visible fat.

Is pork shoulder high in potassium?

Pork shoulder, or Boston butt, is high in potassium, with 3.5 oz (100 g) containing 332 mg, 7% of the recommended daily intake. Is pulled pork high in potassium? Pulled pork is high in potassium, with 3.5 oz (100 g) in BBQ sauce containing 305 mg, around 6.4% of the recommended daily intake.

Does pork have a lot of potassium?

When it comes to pork, the amount of potassium varies depending on the cut. Pork loin is generally considered to be the highest in potassium, with 100 grams of fresh, boneless, separable lean only pork loin containing around 423 mg of potassium.