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Healthy Diet Plans >>  Calories >>  Pork Chop

Calories In Pork Chop

Pork is often considered to be an unhealthy meat. However, you can get a good amount of nutrients from leaner cuts of pork such as pork chops. A pork chop is cut of pork, usually the portion which is perpendicular to the spine of the pig. It may contain the rib or vertebra and is cooked and served as an individual

Nutrition And Calories In Pork Chop

The recommended serving size for a pork chop is 6 ounces. This serving supplies 152 calories to the body.

A pork chop has

  • Total fat: 9.5 grams
  • Saturated fat: 3.3 grams
  • Polyunsaturated fat: 1.2 grams
  • Monounsaturated fat: 3.9 grams

Since saturated fat is the least healthy of all fats, it should be consumed in limitation. One pork chop contains 15.6 grams of protein and 52 mg of cholesterol. Pork chops also contain iron and a standard-sized pork chop contains about 4 percent of the recommended daily intake of iron.

Health Benefits Of Pork Chop

Pork chops provide the following health benefits;

  • One pork chop supplies more than half of the daily protein requirements of an adult. There are 33 grams of protein in a raw pork chop. Protein aids in the synthesis of new cells and protects the old cells from breakdown due to the amino acids in protein molecules. There are 20 existing amino acids and the human body is able to make use of almost all of them. The rest must be acquired from dietary sources. Since pork contains all the essential acids, it serves as a complete protein food.
  • Adults usually require approximately 67 grams of fat per day. A certain amount of fat is necessary for the proper functioning of the body. However too much of fat can elevate cholesterol and triglyceride levels and pose a risk of cardiovascular disease. A pork chop contains 7grams of fat. Since most of the fat in a pork chop is unsaturated fat, it may help to bring down cholesterol levels in the blood and lower the risk of cardiovascular disease. However it is important to consult your doctor before making any major changes to your diet, especially if you have any medical conditions.
  • Animal products usually contain saturated fat which is responsible for increasing blood cholesterol levels. Saturated fat should make up less than 10 percent of your total calories. A pork chop contains 2.4 grams of saturated fat. In comparison, a sirloin steak contains more than 30 grams of saturated fat.
  • The body needs a certain amount of cholesterol. This cholesterol is utilized in the production of bile salts and hormones. The liver produces approximately 1000 mg of cholesterol and hence one does not need to consume much cholesterol through the diet. In fact, it is advisable to consume a very low amount of cholesterol in order to prevent high blood cholesterol levels. A pork chop contains 76 grams of cholesterol. A sirloin steak, on the other hand, contains 456 gm of cholesterol.
  • A healthy amount of sodium intake is necessary to regulate the balance of fluids in the body and also to help in the functioning of the central nervous system. An excessive intake of sodium must, however, be avoided since it can raise blood pressure levels and elevate the risk of heart disease. A pork chop contains 357 mg of sodium. An intake of 2300 mg of sodium per day is recommended. People who are above the age of 50 or those with heart problems should restrict sodium intake to 1500 mg.
  • Pork chops contain high concentrations of the B vitamins which play a key role in energy production. They are also involved in the creation of red blood cells and help to protect the cells from damage. Selenium which is found in pork chops helps to form antioxidants which protect the cells from the damaging effects of free radicals. Pork chops also contain zinc and phosphorus which aid in the growth of cells, building of teeth and bones and wound healing.

Buying And Storing Pork Chop

Make sure that the meat is reddish pink when buying pork chops. Avoid meat that is dark red or greenish-brown. Pork chops may be stored in the refrigerator. They will keep for a couple of days. Cooked pork chops may remain edible for up to 4 to 5 days in the refrigerator. You can even freeze the meat to increase the life-span. Avoid re-heating thawed pork chops.

Preparing Pork Chop

Pork chops may be grilled, baked, sautéed or braised. They should attain an internal temperature of 160 F.

Eating too much pork can lead to weight gain. Those with a family history of high cholesterol and cardiovascular disease should avoid pork consumption.

Submitted on January 16, 2014