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The Power of Pork Protein Means It Should Be a Priority Choice

Often, we plan meals around our protein meat selection: chicken, beef, fish and pork. We forget the variety of lean pork cuts that exist. These power-packed protein cuts are a huge contribution to our daily protein requirements.

The Institute of Medicine suggests that about 10 to 35% of your day’s total daily calories should come from protein; and of that protein, they recommend about 20 to 30 grams per meal to help maintain muscle mass and function.

Additionally, eating twice the recommended amount of protein has been linked to beneficial effects on muscle and body composition, leg power, weight loss, weight management, and healthy aging.


The list of Lean Pork Cuts

Looking for lean pork cuts? Look for the words “loin” or “chop” in the meat case in the pork section.


  • Pork tenderloin = Cook pork tenderloin to an internal cooking temperature of 145° F, followed by a 3-minute rest. (22 grams of protein per 3-ounce serving)

  • Sirloin pork chop = For tender and delicious pork chops prepare your cut of meat to the internal pork cooking temperature of 145°F. Sirloin pork chops come from the area around the hip and often include part of the hip bone.

  • New York pork chop = Also called center-cut chops, New York pork chops are boneless and located above the loin chops and toward the head. The 1 ¼ inch chop is also called an “America’s Cut.” (24 grams of protein per 3-ounce serving)

  • Porterhouse pork chop = Porterhouse pork chops are from the lower back (just behind the rib chop) and have a characteristic T-bone shape. These chops include a lot of meat including a bit of tenderloin meat. (25 grams of protein per 3-ounce serving)

  • Ribeye pork chop = Originate in the center of the loin in the rib area and include some back and rib bone. (24 grams of protein per 3-ounce serving)

  • Pork loin roast = Cook pork loin roast to an internal cooking temperature of 145 to 160° F, followed by a 3-minute rest. (24 grams of protein in one serving)

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