How Many Calories in a Pork Chop? Nutrition & Macros
A broiled pork chop (157g) has 328 calories
Protein 40.2g · Carbs 0g · Fat 17.4g
Pork chop is a classic, nutrient-dense cut from the center loin — rich in complete protein, thiamin (vitamin B1), and selenium. Whether you're grilling, broiling, or pan-frying, knowing the exact nutrition facts helps you plan your meals accurately. Here's everything you need to know about pork chop calories and macros, based on USDA data. A cooked bone-in pork chop is approximately 62% water by weight, with the remaining mass being protein, fat, and minerals.
874 kJ · per 100g · Water: 62 g
Calorie Calculator: Pork Chop
157 g Pork Chop contains 328 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 chop, bone-in (157 g) | 328 kcal | 40.2g | 0g | 17.4g |
| 3 oz (85 g) | 178 kcal | 21.8g | 0g | 9.4g |
| 100 grams | 209 kcal | 25.6g | 0g | 11.1g |
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Pork Chop — Nutrition Facts
| Pork Chop | per 100g |
|---|---|
| Calories | 209 kcal |
| Protein | 25.61 g |
| Fat | 11.06 g |
| Carbs | 0 g |
| Saturated Fat | 3.52 g |
| Monounsaturated Fat | 4.22 g |
| Polyunsaturated Fat | 1.36 g |
| Cholesterol | 84 mg |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 55 mg |
| Potassium | 344 mg |
| Calcium | 24 mg |
| Magnesium | 25 mg |
| Phosphorus | 220 mg |
| Iron | 0.79 mg |
| Zinc | 2.14 mg |
| Manganese | 0.009 mg |
| Selenium | 43.6 mcg |
| Vitamin A | 2 mcg |
| Thiamine (B1) | 0.599 mg |
| Riboflavin (B2) | 0.234 mg |
| Niacin (B3) | 8.147 mg |
| Vitamin B6 | 0.669 mg |
| Vitamin B12 | 0.59 mcg |
| Vitamin D | 0.8 mcg |
| Vitamin E | 0.11 mg |
| Water | 62 g |
Source: USDA FoodData Central (FDC ID: 167827) · Data verified September 2026
Variations
Broiled (default)
209 kcal, 25.6g protein, 11.1g fat per 100g. Excess fat drips away during broiling, making it one of the leanest preparation methods for bone-in pork chop. Best for calorie-conscious diets.
Grilled
~212 kcal, 25.4g protein, 11.5g fat per 100g. Very similar to broiled — the slight calorie increase comes from charring and minor moisture loss. Open-flame grilling adds smoky flavor without extra fat. A healthy summer preparation.
Pan-fried
~235 kcal, 25.0g protein, 14.5g fat per 100g. About 12% more calories than broiled, mainly from absorbed cooking oil or butter. The higher fat adds flavor and creates a crispy crust. Use minimal oil for the best calorie-to-flavor balance.
Dietary Perspectives
For Weight Loss
Broiled pork chop is a solid choice for weight loss at 209 kcal per 100g with 25.6g of protein and 11.1g of fat. While higher in calories than chicken breast, the high protein content (49% of calories) provides strong satiety. The thermic effect of protein (~25% of calories burned during digestion) boosts total calorie expenditure. Zero carbohydrates, zero sugar. Choose broiled or grilled over pan-fried to keep calories lower.
For Athletic Performance
Pork chop delivers 25.6g of complete protein per 100g — essential for muscle repair and growth. A single chop (157g) provides approximately 40.2g of protein. It's an exceptional source of thiamin (B1) at 0.60mg per 100g — critical for energy metabolism during training. Contains 344mg potassium per 100g for electrolyte support and 2.14mg zinc for immune function and testosterone production. With 0g carbohydrates, pair with rice or sweet potato post-workout for a complete recovery meal.
For Keto
Fully compatible with a ketogenic diet at 0g net carbs per 100g. Pork chop has a favorable fat-to-protein ratio for keto — 11.1g fat and 25.6g protein per 100g — better balanced than ultra-lean chicken breast. The bone-in cut adds collagen and flavor. For even higher fat content, leave the fat cap on or cook in butter. Excellent source of thiamin (B1) and selenium, nutrients sometimes lacking on restrictive diets.
Frequently Asked Questions
How many calories are in a pork chop?
A broiled bone-in pork chop (157g) contains approximately 328 calories. Per 100g, a broiled pork chop has 209 calories. A 3 oz serving (85g) has about 178 calories. The calorie count varies with cooking method — grilled is similar at ~212 kcal/100g, while pan-fried is higher at ~235 kcal/100g due to added cooking fat.
How much protein is in a pork chop?
A broiled pork chop (157g) provides about 40.2g of protein. Per 100g, broiled pork chop has 25.61g of protein — a complete protein source with all essential amino acids. That's roughly 49% of calories from protein, making it an excellent choice for muscle building and recovery.
Is pork chop healthier than chicken breast?
Chicken breast is leaner — 151 kcal and 3.2g fat per 100g compared to pork chop at 209 kcal and 11.1g fat per 100g. However, pork chop is significantly richer in thiamin (B1) at 0.60mg vs 0.107mg — pork is the richest common meat source of B1. Pork also provides more selenium (43.6 vs 28.4 mcg) and zinc (2.14 vs 0.9 mg). For strict calorie control, choose chicken breast. For nutrient variety and flavor, pork chop is excellent.
Is pork chop good for keto?
Yes, pork chop is fully keto-compatible at 0g net carbs per 100g. With 11.1g of fat and 25.6g of protein per 100g, it has a better fat-to-protein ratio for keto than lean chicken breast. The bone-in cut adds flavor without extra carbs. Pair with non-starchy vegetables and a fat source like butter or avocado for a complete keto meal.
What is the healthiest way to cook a pork chop?
Broiling and grilling are the healthiest methods — both allow excess fat to drip away without adding oil. Broiled: 209 kcal/100g. Grilled: ~212 kcal/100g. Pan-frying adds 25-30 more calories per 100g from cooking fat. For food safety, cook pork chops to an internal temperature of 63°C (145°F) with a 3-minute rest.
Why is pork high in thiamin (vitamin B1)?
Pork is the richest common meat source of thiamin — a broiled chop provides 0.60mg per 100g, which is about 50% of the daily value. Thiamin is essential for energy metabolism, nerve function, and carbohydrate processing. No other common meat comes close — beef has about 0.05mg and chicken breast 0.107mg per 100g. One pork chop (157g) provides about 78% of the daily B1 requirement.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork Chop | 209 | 25.61g | 0g | 11.06g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Ground Beef (80/20) | 272 | 26.94g | 0g | 17.36g |
| Chicken Thigh | 221 | 16.52g | 0.25g | 16.61g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
per 100g
Per 100g, a broiled pork chop has 209 kcal with 25.6g of protein and 11.1g of fat. Compared to chicken breast (151 kcal, 30.5g protein, 3.2g fat), pork chop has more calories and fat but is far richer in thiamin (B1), selenium, and zinc. Compared to ground beef 80/20 (272 kcal, 26.9g protein, 17.7g fat), pork chop is leaner with similar protein.
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