Pork chop: lean protein that gets denser on the grill

In the trials that carry the most weight, a pork chop is simply red meat. A network meta-analysis of 36 randomized trials found that replacing red meat with plant protein lowered LDL cholesterol by 7.3 mg/dL (0.19 mmol/L) (95% credible interval 0.03 to 0.36), with very low to low certainty, and those trials covered red meat in general, not pork alone. Apart from water, the chop is mostly protein. Across 8 USDA samples, a raw center-cut chop held 22.8 g protein and 5.5 g fat per 3.5 oz (100 g), and fat ran from 3.6 to 8.1 g depending on the trim. US surveys weigh a regular chop at 4.2 oz (120 g) of edible meat. Grilling makes the numbers climb because water leaves. UK tables put a raw loin chop with fat at 191 calories and 21.3 g protein per 3.5 oz (100 g), and the grilled chop at 237 calories and 33.3 g. Cutting the fat off before eating takes a grilled chop from 11.5 g of fat per 3.5 oz (100 g) to 5.9 g.

The numbers, per 3.5 oz (100 g)

As people eat it, per 3.5 oz (100 g)

How much is actually in it

• In 8 USDA samples, raw center-cut pork chop carried about 22.8 g protein and 5.5 g fat per 3.5 oz (100 g), with fat ranging from 3.6 to 8.1 g. — 8 samples, USDA Foundation Foods, Pork, chop, center cut, raw (n = 8) Evidence E source
  Protein 22.8 g (21.2 to 23.6); fat 5.475 g (3.62 to 8.06); cholesterol 57.3 mg (53.0 to 62.2); zinc 1.325 mg; sodium 39.3 mg per 3.5 oz (100 g)

What a real portion looks like

• US dietary surveys weigh a regular pork chop at 4.2 oz (120 g) of edible meat, a thin one at 90 g and a thick one at 180 g. — FNDDS record Pork, chop, lean and fat eaten (food code 22101010, FDC 2705867) (n = 8 portion measures) Evidence E source
  Thin 90 g; regular 120 g; thick 180 g; 1 cup 135 g

What your body absorbs

• In a randomized crossover trial in 19 women, adding 2.1 oz (60 g) of pork to each main meal raised non-heme iron absorption from a high-phytate diet from 5.3% to 7.9%. — 19 healthy women, 3 x 5-day fully controlled diets, 180 g pork a day in meat diets (n = 19) Evidence B source
  Fractional non-heme iron absorption 7.9% (Danish pork) and 6.8% (Polish pork) vs 5.3% vegetarian (P = 0.031 Danish vs vegetarian)
• In a randomized crossover test in 14 adults, pork from UV-exposed pigs raised blood vitamin D3 only slightly, by 0.9 nmol/L, close to ordinary pork. — 14 healthy adults, single meals, 24-hour sampling (n = 14) Evidence B source
  Max 25(OH)D3 change: UV pork 0.9 nmol/L (2.2%), supplement 1.5 nmol/L (3.5%), control pork 0.7 nmol/L (1.9%)

What cooking and storage change

• UK food tables show a raw loin chop with fat at 191 calories and 21.3 g protein per 3.5 oz (100 g), rising to 237 calories and 33.3 g once grilled as water cooks out. — CoFID 2021 records 18-536 (raw, lean and fat), 18-535 (grilled, lean and fat), 18-534 (grilled, lean) (n = 3 records) Evidence E source
  Raw 191 calories, 21.3 g protein, 11.7 g fat, 66.6 g water; grilled 237 calories, 33.3 g protein, 54.3 g water; grilled lean only 194 calories, 5.9 g fat

What it does to your health

• A network meta-analysis of 36 RCTs found that replacing red meat with plant protein lowered LDL cholesterol by 7.3 mg/dL (0.19 mmol/L), while other swaps made little difference. — 36 RCTs comparing red meat diets with various replacement foods (n = 36 RCTs) Evidence A source
  Plant protein vs red meat: LDL-C -7.3 mg/dL (-0.19 mmol/L) (95% CrI -0.36 to -0.03), total cholesterol -0.14 (-0.28 to -0.001); certainty very low to low
• In a crossover feeding trial in 41 adults with overweight, a Mediterranean diet with 500 g a week of lean beef or pork gave the same well-being results as one with 200 g. — 41 adults, mean age 46, BMI 30.5, two 5-week controlled feeding periods (n = 41) Evidence B source
  No difference between 500 and 200 g/week lean red meat patterns (P-interaction > 0.05)

Safety, limits and interactions

• In a Danish Salmonella outbreak of 49 cases, pork chops were linked to illness in single-factor analysis (matched OR 4), but only raw pork sausage stayed significant. — 49 outbreak cases and matched controls, Denmark 2018 to 2019 (n = 49) Evidence C source
  Pork chops matched OR 4 (95% CI 1 to 13) univariable; not significant in multivariable model
• US retail surveillance in Puerto Rico in 2022 to 2023 found no Salmonella on pork chops, against 19% on ground turkey. — 475 retail raw meat samples, Puerto Rico, NARMS 2022 to 2023 (n = 475) Evidence C source
  Salmonella prevalence: pork chops 0%, ground turkey 19%, overall 11%
• USDA FSIS advises cooking raw pork chops to at least 145 °F (63 °C) and letting the meat rest for at least three minutes before eating. — consumers cooking whole cuts of pork, USA Evidence E source
  145 °F plus a 3-minute rest

What people believe that the data does not support

• In two randomized crossover trials in 55 young and older adults, 2 ounce-equivalents of lean pork delivered more essential amino acids to the blood than the same portions of eggs, black beans or almonds. — 30 young adults (mean 26 y) and 25 older adults (mean 64 y), single test meals (n = 55) Evidence B source
  Pork 7.36 g EAA vs eggs 5.38, black beans 3.02, almonds 1.85 g; EAA bioavailability pork > eggs (p < 0.0001 combined)

Who this works differently for

• In a double-blind crossover trial in 23 cadets, pork-loin field rations after a fitness test led to less muscle soreness and inflammation than plant-based rations, while blood lipids fared better on the plant diet. — 23 university cadets, 3-day recovery after the Army Combat Fitness Test (n = 23) Evidence B source
  Less soreness, urinary urea, cortisol, inflammation on pork diet; lipid profile more favorable on plant diet
• A Hong Kong pediatric ICU review listed pork chop among solid foods that lodged in children's airways or esophagus. — 10 children aged 9 months to 11.7 years admitted to PICU, 2004 to 2007 (n = 10) Evidence D source
  8 of 10 admissions from solid food impaction, pork chop among culprits
• The CDC lists tough or large chunks of meat among potential choking hazards for young children. — Infants and young children (n = -) Evidence E source
  Listed as food to avoid for young children (choking risk)

The bottom line

Pork helps the iron in the rest of the plate. In a randomized crossover trial in 19 healthy women on a high-phytate diet, 2.1 oz (60 g) of pork at each main meal raised non-heme iron absorption from 5.3% to 7.9%, and none of the diets covered their need for absorbed iron. Portions counted as equal protein did not deliver equal protein to the blood. In two crossover trials in 55 young and older adults, 2 ounce-equivalents of lean pork gave 7.36 g of essential amino acids, eggs 5.38 g, black beans 3.02 g and almonds 1.85 g. That measured blood levels after one meal, not muscle growth. Pork from pigs raised under UV light raised blood vitamin D in 14 adults by 0.9 nmol/L, close to the 0.7 from ordinary pork. How much red meat you eat changed little in a controlled setting. In a crossover feeding trial in 41 adults with overweight, a Mediterranean diet with 500 g a week of lean beef or pork gave the same well-being and sleep results as one with 200 g. In 23 cadets recovering from a fitness test, pork-loin rations brought less muscle soreness and inflammation than plant rations, while blood lipids moved in a better direction on the plant diet. The abstract gives no sizes for either. Who should be careful. In a Danish Salmonella outbreak of 49 cases, pork chops were linked to illness in a single-factor analysis (matched odds ratio 4, 95% CI 1 to 13) but dropped out once other foods were counted, leaving only a raw pork sausage. Retail testing in Puerto Rico in 2022 and 2023 found no Salmonella on pork chops, against 19% on ground turkey, from one territory and an unstated number of chops, so it says nothing about how safe an undercooked chop is. We could not confirm a safe cooking temperature from the official source, so this page gives none. Check the USDA food safety temperature chart before you cook pork. For children the risk is also mechanical. A Hong Kong pediatric intensive care review of 10 children aged 9 months to 11 years listed pork chop among foods that lodged in the airway or esophagus. We hold no card on how to prepare pork for young children, so ask whoever looks after your child's health before serving it.

Sources

1. pkch-daily-r3-01 · dataset
   Pork, chop, center cut, raw (Foundation Foods 2026-04-30): Protein 22.8125 G, range 21.24375-23.5875; Total lipid (fat) 5.475 G, range 3.62-8.06, samples 8; Cholesterol 57.3 MG, range 53.0-62.2, samples 8; Zinc, Zn 1.325 MG, range 1.16-1.68, samples 8; Sodium, Na 39.3 MG, range 36.8-42.2, samples 8
   USDA FoodData Central, Foundation Foods, release 2026-04-30, FDC 2727575 (Pork, chop, center cut, raw) · checked 2026-09-29
2. pkch-daily-r3-03 · dataset
   Pork, chop, lean and fat eaten (FNDDS 22101010): 1 thin 90 g; 1 regular 120 g; 1 thick 180 g; 1 cup 135 g; Quantity not specified 120 g
   USDA FNDDS 2021-2023, food code 22101010 (Pork, chop, lean and fat eaten, FDC 2705867) · checked 2026-09-29
3. pkch-daily-r3-05 · RCT
   All main meals in the meat diets contained 60 g of pork meat and all diets had high phytic acid content (1250 mumol/d). ... The mean fractional absorption of non-haem iron was 7.9 (se1.1), 6.8 (se 1.0) and 5.3 (se 0.6) % for the Danish and Polish meat diets and vegetarian diet, respectively.
   Br J Nutr, 2005 · checked 2026-09-29
4. pkch-daily-r3-06 · RCT
   UV pork and supplement significantly increased within-group serum 25(OH)D3 concentrations over timepoints (p < 0.05) (max. change 0.9 nmol/L (2.2%) UV pork, 1.5 nmol/L (3.5%) supplement, 0.7 nmol/L (1.9%) control).
   Int J Food Sci Nutr, 2023 · checked 2026-09-29
5. pkch-daily-r3-02 · dataset
   Pork, loin chops, raw, lean and fat (18-536): Energy 191 kcal, Fat 11.7 g, Protein 21.3 g, Water 66.6 g; Pork, loin chops, grilled, lean and fat (18-535): Energy 237 kcal, Fat 11.5 g, Protein 33.3 g, Water 54.3 g; Pork, loin chops, grilled, lean (18-534): Energy 194 kcal, Fat 5.9 g, Protein 35.1 g
   CoFID 2021, Public Health England, codes 18-536, 18-535 and 18-534 · checked 2026-09-29
6. pkch-daily-r3-07 · network meta-analysis
   Thirty-six RCTs were included in the analysis. Consuming plant proteins resulted in a greater reduction in total cholesterol (TC) levels (mean difference (MD) = -0.14; 95 % credible interval (CrI): -0.28 to -0.001, p < 0.05) and low-density lipoprotein cholesterol (LDL-C) levels (MD = -0.19; 95 % CrI: -0.36 to -0.03, p < 0.05) compared to red meat interventions.
   Clin Nutr, 2025 · checked 2026-09-29
7. pkch-daily-r3-08 · RCT
   The Med-Red Pattern contained ∼500 g/wk (typical US intake), and the Med-Control Pattern contained ∼200 g/wk (commonly recommended intake in heart-healthy eating patterns) of lean, unprocessed beef or pork compensated with mainly poultry and dairy. ... There were no differences between the Med-Red and Med-Control Patterns (time × pattern, P-interaction > 0.05).
   J Nutr, 2018 · checked 2026-09-29
8. pkch-daily-r3-10 · case-control
   In univariable analyses a traditional form of raw Danish pork sausage (medister sausage), pork chops and ground veal/pork showed matched odds ratio of 26 (95% CI 3-207), 4 (95% CI 1-13) and 4 (95% CI 1-10), respectively. In a multivariable analysis, only medister sausage remained significant.
   Epidemiol Infect, 2019 · checked 2026-09-29
9. pkch-daily-r3-11 · prevalence
   In contrast, ground pork (0%; p = 0.068, α = 0.05) and pork chops (0%; p = 0.014, α = 0.05) had significantly lower prevalence rates.
   J Food Prot, 2025 · checked 2026-09-29
10. sf-fsis-r4-1 · agency advice
    Cook all raw beef, pork, lamb, and veal steaks, chops, and roasts to a minimum internal temperature of 145 °F...For safety and quality, allow meat to rest for at least three minutes before carving or consuming.
    USDA FSIS, Doneness Versus Safety · checked 2026-10-08
11. pkch-daily-r3-04 · RCT
    Two oz-eq portions of pork (7.36 g EAA) and eggs (5.38 g EAA) resulted in greater EAA bioavailability than black beans (3.02 g EAA) and almonds (1.85 g EAA) in young and older adults, separately or combined (p < 0.0001 for all). Pork resulted in greater EAA bioavailability than eggs in young adults (p < 0.0001), older adults (p = 0.0007), and combined (p < 0.0001).
    Nutrients, 2023 · checked 2026-09-29
12. pkch-daily-r3-09 · RCT
    However, those consuming the pork-based diet experienced less muscle soreness, urinary urea excretion, cortisol, inflammation, and depression scores while experiencing a higher testosterone/cortisol ratio and appetite satisfaction. ... Conversely, blood lipid profiles were more favorably changed when following a plant-based diet.
    Nutrients, 2025 · checked 2026-09-29
13. pkch-daily-r3-12 · case series
    In the remaining 8 cases, dried mango, peanut, peanut-shell, fishmeat ball, pork chop, bread and bone were the culprits, impacting in the airway or oesophagus.
    Indian J Pediatr, 2009 · checked 2026-09-29
14. sf-choke-7 · agency advice
    Tough or large chunks of meat.
    CDC, Infant and Toddler Nutrition: Choking Hazards · checked 2026-10-08