Pork Chop: Calories, Nutrition Facts, and Health Benefits (2026)

Pork chop provides 196 calories and 22.1 g of protein per 3 oz cooked (85 g). It contains 11.1 g of fat, including 3.8 g of saturated fat, and has no carbohydrates, fiber, or sugar.

This page explores the nutritional profile of pork chops, focusing on their benefits and impact on health. It includes detailed nutrition facts, ratings for specific dietary goals, and comparisons with other protein sources.

Pork Chop Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for pork chops, highlighting essential nutrients and their amounts per serving.

Values are for 3 oz cooked (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	196	231	10%
Protein	22.1 g	26.0 g	44%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	11.1 g	13.0 g	14%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	306 mg	360 mg	7%
Saturated Fat	3.8 g	4.5 g	19%
Zinc	1.7 mg	2.0 mg	15%
Selenium	32 mcg	38 mcg	59%

About 0% of pork chop calories come from carbohydrates, 47% from protein and 53% from fat.

Pork Chop by Health Goal

Here, we evaluate how pork chops align with common dietary goals, providing insights into their suitability for various nutritional needs.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (22.1 g in 196), very filling
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Good	Lean protein with modest saturated fat
Muscle gain	Excellent	High-quality complete protein at 22.1 g per serving

Pork Chop and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Pork Chop contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Pork Chop Compares to Other Protein Foods

The comparison table below illustrates how pork chops stack up against other protein-rich foods, emphasizing their unique nutritional attributes.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Pork Chop	231	26.0	13.0	4.5
Pork Tenderloin	143	26.0	3.5	1.2
Steak	206	27.0	10.0	3.8
Chicken Thigh	209	26.0	10.9	3.0

Pork Chop Myths, Checked

Pork is not a lean meat , Misleading. Pork tenderloin and loin chops are as lean as chicken breast.

Pork must always be cooked well-done , Misleading. Whole-muscle pork is safe at 145F with a rest, not the old well-done rule.

How to Track Pork Chop

With pork chop, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log pork chop accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of pork chop?

A 3 oz serving of pork chop contains 196 calories. This makes it a moderate calorie option for a protein source, suitable for various meal plans.

Is pork chop good for weight loss?

Pork chop can be a good option for weight loss when consumed in moderation. With 22.1 g of protein per serving, it can help promote satiety and muscle maintenance.

Can people with diabetes eat pork chop?

People with diabetes can eat pork chop since it contains no carbohydrates. This means it will not raise blood sugar levels, making it a safe choice for those managing diabetes.

How much protein is in pork chop?

Pork chop is rich in protein, offering 22.1 g per 3 oz serving. This high protein content supports muscle health and overall nutrition.

Is pork chop high in sugar?

Pork chop is not high in sugar, as it contains 0 g of sugar per serving. This makes it a suitable option for low-sugar diets.

Is pork a healthy meat?

Pork is considered a healthy meat when consumed in moderation. It provides essential nutrients like protein and selenium, contributing to a balanced diet.

Key Takeaways

• Pork chop contains 196 calories per 3 oz cooked.
• Each serving provides 22.1 g of protein.
• There are 0 g of carbohydrates and sugar in pork chop.
• Pork chop has 11.1 g of fat, including 3.8 g of saturated fat.
• It is a good source of selenium, providing 32 mcg per serving.
• Pork chop can be included in low-carb and diabetic diets.