FoodScore
0/ 100
Goodmeat· 100 g

Pork Chop Cooked

Pork Chop Cooked earns a 'Good' FoodScore of 65/100, primarily due to its high protein content and favorable micronutrient profile, despite a penalty for trans fat.

  • A 100g serving of cooked pork chop provides 24.73g of protein, contributing significantly to daily needs.
  • This minimally processed (NOVA 1) food is a good source of essential micronutrients like zinc (21% DV) and vitamin B12 (28% DV).
  • It contains 58mg of sodium per 100g, which is relatively low compared to many processed meats.
  • The FoodScore of 65/100 indicates a nutritionally sound choice within a balanced diet.
  • A notable caveat is the presence of 0.04g of trans fat, which negatively impacts its overall score.
  • Scores +5 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
24.73g
49% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
58mg
3% of Daily Value
+
What it brings to the table
Protein (24.7g)+10
Micronutrients (Phosphorus, Zinc, Vitamin B12, Riboflavin)+8
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-3
−
What holds it back
Trans fat present-20

Why it scores 65

Pork Chop Cooked achieves a 'Good' FoodScore of 65 out of 100, reflecting its strong nutritional contributions as a minimally processed whole food. A significant bonus of +10 points is awarded for its high protein content, delivering 24.73 grams per 100-gram serving. It also receives an additional +8 points for its rich profile of key micronutrients, including phosphorus, zinc, vitamin B12, and riboflavin, all vital for various bodily functions. The healthy fat profile, characterized by a favorable balance of saturated and unsaturated fats, contributes another +10 points. As a NOVA 1 food, it earns a further +10 points for being unprocessed or minimally processed. However, the score is notably impacted by a penalty of -20 points due to the presence of trans fat, even in a small amount (0.04g). This penalty highlights the importance of minimizing trans fat intake according to dietary guidelines. Without the trans fat, the score would be considerably higher, indicating an even more optimal nutritional choice.

Health benefits

What the nutrients in pork chop cooked actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Pork chop is an excellent source of high-quality protein, crucial for muscle growth, repair, and maintenance. A 100-gram serving provides 24.73 grams of protein, which is roughly half of the daily protein target for many adults. This makes it a valuable food for athletes, active individuals, and those looking to preserve muscle mass as they age. The protein in pork contains all nine essential amino acids, making it a complete protein source that the body cannot produce on its own. Including lean pork chops in meals can help meet protein needs effectively, supporting overall physical function and recovery after exercise.

Boosts Energy Metabolism

Pork chop is rich in several B vitamins, particularly vitamin B12 and riboflavin, which are essential for energy metabolism. A 100-gram serving provides 28% of the Daily Value for vitamin B12, a nutrient vital for the formation of red blood cells and the proper functioning of the nervous system. These B vitamins help convert food into usable energy, supporting overall vitality and reducing fatigue. Adequate intake of B vitamins is emphasized by dietary guidelines for maintaining cellular energy production. Including pork chop can contribute significantly to meeting these daily requirements, helping to sustain energy levels throughout the day.

Enhances Immune Function

Pork chop is a good source of zinc, a mineral critical for immune system function and wound healing. With 2.32 mg of zinc per 100-gram serving, it provides 21% of the Daily Value, making a substantial contribution to daily intake. Zinc plays a key role in the development and function of immune cells, helping the body defend against pathogens. Dietary guidelines highlight the importance of zinc for maintaining a robust immune response. Regular consumption of zinc-rich foods like pork chop can help ensure adequate levels of this essential mineral, supporting the body's natural defenses.

Contributes to Bone Health

While not as high in calcium as dairy, pork chop provides phosphorus and magnesium, two minerals important for bone health. Phosphorus is the second most abundant mineral in the body and works with calcium to build strong bones and teeth. Magnesium also plays a role in bone formation and maintaining bone density. These minerals are crucial for the structural integrity of the skeleton, and their adequate intake is emphasized for long-term bone maintenance. Including pork chop as part of a varied diet can contribute to the overall intake of these supportive minerals for bone health.

How to eat it

Pork chop is a versatile and popular cut of meat in the US diet, often served as a main course. It's typically pan-fried, grilled, baked, or broiled. As a lean protein source, it pairs well with a variety of side dishes, including vegetables, whole grains, and salads. A reasonable serving size is generally around 100-150 grams, providing a substantial amount of protein without excessive calories.

Choose lean cuts of pork chop and trim any visible fat before cooking to minimize saturated fat intake.
Marinate pork chops in herbs, spices, and a touch of acid like lemon juice or vinegar to enhance flavor and tenderize the meat.
Pair cooked pork chop with a generous serving of non-starchy vegetables and a small portion of whole grains for a balanced meal.
Cook pork chops to an internal temperature of 145°F (63°C) followed by a 3-minute rest for optimal safety and juiciness.
Things to keep in mind

For most healthy adults, consuming cooked pork chop in typical serving sizes does not present significant health cautions. There are no widely documented common allergies specific to pork, beyond general meat allergies which are rare. Individuals with certain conditions, such as kidney disease, may need to monitor their protein intake, and should consult a healthcare professional regarding appropriate portion sizes. As with all meats, ensuring pork is cooked to a safe internal temperature is crucial to prevent foodborne illness.

Swap suggestions
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Chicken thigh (skinless, cooked)
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Score85
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Score81
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Pork Belly Cooked
Score80
Very good
Beef Sirloin Cooked
Score78
Very good
Graham Crackers
Score78
Reader questions
Is cooked pork chop healthy?
Yes, cooked pork chop is generally considered a healthy food. It scores 65/100 on FoodScore, indicating a good nutritional profile. It's an excellent source of high-quality protein (24.73g per 100g) and provides essential micronutrients like zinc and vitamin B12, which are important for various bodily functions.
Is cooked pork chop good for muscle building?
Absolutely. Cooked pork chop is an excellent food for muscle building due to its high protein content. With 24.73 grams of complete protein per 100-gram serving, it provides the essential amino acids needed for muscle repair and growth. Including it as part of a balanced diet can effectively support your fitness goals.
Is cooked pork chop processed?
Cooked pork chop is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it retains its natural integrity and is not altered with added sugars, unhealthy fats, or artificial ingredients. Choosing minimally processed foods like pork chop aligns with dietary recommendations for a healthier eating pattern.
What's the best way to cook a pork chop to keep it healthy?
To keep pork chop healthy, opt for cooking methods that require minimal added fat, such as grilling, baking, broiling, or pan-searing with a small amount of healthy oil. Avoid deep-frying. Ensure it's cooked to an internal temperature of 145°F (63°C) to ensure safety while maintaining juiciness and flavor.
What are some healthier alternatives to pork chop?
If you're looking for alternatives, lean cuts of chicken breast or turkey breast offer similar high-protein, low-fat profiles. For red meat options, lean beef cuts like sirloin or tenderloin are comparable. Plant-based alternatives include tofu, tempeh, or lentils, which provide protein and fiber, though with different micronutrient profiles.
Does pork chop contain a lot of sodium?
No, a plain cooked pork chop is relatively low in sodium, containing only 58mg per 100-gram serving. This makes it a good option for those monitoring their sodium intake. However, be mindful that added marinades, brines, or seasonings can significantly increase the sodium content, so check labels or prepare them yourself.
Is the fat in pork chop healthy?
Pork chop contains 11.13g of total fat per 100g, with 3.28g being saturated fat. While it does contain some saturated fat, it also has a significant amount of monounsaturated and polyunsaturated fats. The presence of a small amount of trans fat (0.04g) is a nutritional drawback. Overall, it has a balanced fat profile, but choosing leaner cuts and trimming visible fat can further improve its health benefits.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 168380)Updated 2026-04-20