A pork chop is a single cut from the loin, grilled, pan-fried or roasted. Cooked to a safe temperature it is a lean, protein-dense meat that is perfectly fine in pregnancy.
Why it's good in pregnancy
A trimmed loin chop is about as lean as chicken breast yet brings more thiamine, zinc and iron. Around 30 g of protein per chop supports your baby's growth, and the B vitamins help your body keep up with the extra energy pregnancy demands.
Key nutrients
ProteinA single chop supplies close to half your daily pregnancy protein.
B VitaminsThiamine, niacin, B6 and B12 from pork support energy and your baby's nervous system.
ZincNeeded for cell growth and a healthy immune system.
IronHaem iron from pork is absorbed well and supports your expanding blood supply.
Serving ideas
Grilled chop with apple and roast vegetables
Pan-fried with sage and a lentil salad
Oven-baked with sweet potato and greens
Sliced over brown rice with stir-fried cabbage
Chop with mashed potato and steamed broccoli
Safety
Cook to 63°C (145°F) and rest 3 minutes; the centre should be pale, not pink and glossy.
Whole cuts of pork are safe at 63°C (145°F) followed by a 3-minute rest, which leaves the centre pale with a hint of blush; if you do not have a thermometer, cut into the thickest part and check that the juices run clear and the meat is not glossy pink. Thick chops cook more evenly if you let them sit out for 15 minutes first. Store raw pork on the bottom shelf of the fridge and cook within two days. Trim the fat rim if you want a leaner plate, and cook marinades that touched raw meat before using them as a sauce.
Common questions
Can pork chops be a little pink during pregnancy?A whole chop cooked to 63°C (145°F) and rested may stay faintly blush in the centre and is safe; it should not be glossy, raw-looking or bloody.
Are pork chops healthy in pregnancy?Yes, a trimmed loin chop is lean and rich in protein, thiamine, zinc and iron, all of which you need more of.
How much pork can I eat while pregnant?Cooked pork fits into the general advice of a palm-sized portion of lean meat a few times a week, alongside fish, eggs and plant proteins.
Did you know?
Loin chops are among the leanest pork cuts, with less fat than many cuts of beef.
The USDA lowered the safe temperature for whole pork cuts to 63°C (145°F) in 2011; mince still needs 71°C (160°F).
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