Calories in a Pork Chop: Full Nutrition Breakdown
A 3.5 oz cooked bone-in center-cut pork chop has about 231 calories. Full nutrition breakdown by serving size with FAQ.
Pork chops are one of the most widely consumed cuts of pork, offering a solid balance of protein and flavor. Center-cut, bone-in pork chops are among the leaner pork options, especially when trimmed of visible fat. Here is a complete breakdown of pork chop nutrition by serving size.
Calories by serving (cooked, bone-in, center-cut, broiled):
| Serving | Weight | Calories | Protein | Total Fat | Saturated Fat | Cholesterol |
|---|---|---|---|---|---|---|
| 3 oz | ~85 g | 197 kcal | 23 g | 11 g | 3.8 g | 64 mg |
| 3.5 oz | ~100 g | 231 kcal | 27 g | 13 g | 4.5 g | 75 mg |
| 1 medium chop (bone-in) | ~145 g | 335 kcal | 39 g | 19 g | 6.5 g | 109 mg |
| 1 large chop (bone-in) | ~190 g | 439 kcal | 51 g | 25 g | 8.6 g | 143 mg |
| 1 thick-cut chop (bone-in) | ~225 g | 520 kcal | 61 g | 29 g | 10.1 g | 169 mg |
Pork chops are also a strong source of thiamin (vitamin B1), selenium, phosphorus, and zinc — nutrients that play key roles in energy production, immune health, and bone maintenance.
Frequently Asked Questions (FAQ)
How do bone-in and boneless pork chop calories compare?
Bone-in and boneless pork chops from the same loin area have very similar calorie counts per ounce of meat. A 3.5 oz serving of either contains approximately 231 calories when cooked. The bone itself adds no calories, but bone-in chops can retain more moisture during cooking, which may result in a slightly juicier final product.
How do grilled and fried pork chop calories compare?
A 3.5 oz grilled pork chop has about 231 calories, while a breaded and pan-fried pork chop of the same weight can reach 300-340 calories. The breading and frying oil contribute extra carbohydrates and fat that significantly increase the total calorie count compared to dry-heat cooking methods.
How lean are pork chops compared to other cuts of pork?
Center-cut loin chops are among the leanest pork cuts available. A 3.5 oz serving has about 13 grams of fat, compared to roughly 23 grams for the same serving of pork ribs or 16 grams for pork shoulder. The USDA classifies center-cut pork chops as a lean meat, similar in fat content to skinless chicken thigh.
How do pork chop calories compare to chicken breast?
A 3.5 oz cooked pork chop has about 231 calories with 13 grams of fat, while the same serving of skinless chicken breast has 165 calories with 3.6 grams of fat. Chicken breast is the leaner option, but pork chops provide more thiamin and a comparable amount of protein at 27 grams per serving.
How many calories does trimming the fat from a pork chop save?
Trimming all visible external fat from a pork chop before eating can reduce the calorie content by roughly 40-60 calories per serving. An untrimmed 3.5 oz pork chop with its fat rim has approximately 270-290 calories, while the same chop trimmed to 1/8 inch of fat has about 231 calories, a meaningful difference for calorie-conscious diets.
How do bone-in and boneless pork chop calories compare?
How do grilled and fried pork chop calories compare?
How lean are pork chops compared to other cuts of pork?
How do pork chop calories compare to chicken breast?
How many calories does trimming the fat from a pork chop save?
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