Arianna Foster
Published by Arianna Foster
Last Updated On: January 9, 2023

As a dedicated carnivore, pork and pork chops are on my menu often. I know that bone-in pork chops are not the leanest of meats, but they are delicious.

I also know that pork chop calories can vary quite a bit depending on the cut and how it's prepared. So, I did my research to find out the number of calories a pork chop has, and here are the results.

Quick Summary

  • The calories in pork chops vary based on the cut of meat and manner of preparation
  • The average pork chop has 210 calories and 12.25 grams of fat
  • Pork chops contain nutrients such as thiamine, niacin, and vitamin B6

Calories In A Pork Chop

A pork chop standing vertically on a plate

When looking at the number of calories in a bone-in pork chop, it's important to consider the different types of pork chops and how you cook them.

All pork chops come from the loin section of the pig, which runs from the shoulder to the hip [1].

There are multiple types of chops in this section - rib, boneless or New York chop, porterhouse, sirloin, and others. Generally, cuts from the front of the loin are leaner than those in the rear.

Of course, the method of cooking your chop will significantly impact the calorie content as well. A grilled, broiled, or baked pork chop will have the lowest number of calories since there is no added fat from frying.

Pan-frying in a small amount of oil will add some pork chop calories, but not as many as adding ingredients like breading and then deep-frying.

That said, a typical pork chop contains about 52.5 calories per ounce. This means that an average 4-ounce chop will have a calorie count of 210.

Fat And Protein In A Pork Chop

Though truly the “other white meat”, bone-in chops are some of the leanest cuts of pork you can buy. That said, they still certainly contain some fat.

A boneless pork chop with a weight of 4 ounces has about 12.25 grams of fat, 4.5 of which are saturated.

"While providing a greater amount of vitamins and minerals, many cuts of pork are as lean or leaner than chicken. Pork tenderloin, for example, is just as lean as skinless chicken breast and meets the government guidelines for "extra lean."

-Texas Pork Producers Association

The good news is that pork chops also have plenty of protein. The same 4-ounce chop should give you 23.44 grams that is complete with all essential amino acids.

This is nearly half of the FDA-recommended value of protein for an adult’s daily diet [2]. The recommended daily value shows how much a nutrient contributes to your diet.

Also Read: How Healthy Is Pork?

Vitamins and Minerals In A Pork Chop

Close up shot of pork chop with pepper

In addition to being a great source of protein, this food contributes a decent amount of several vitamins and minerals, such as:

  • Thiamin. Pork chops are a good source of thiamin, which is needed to metabolize proteins, carbohydrates, and fats.
  • Niacin. Chops also contain niacin which helps the body convert food into energy and are involved in the function of many body enzymes.
  • Vitamin B6. A substantial amount of Vitamin B6, critical for storing carbohydrates, is also found in pork chops.

However, they have very little sodium, potassium, zinc, selenium, or vitamin C.

Pork Chop Alternatives

As discussed, pork chops are a lean cut of meat with plenty of protein and other nutritional benefits. However, as general nutrition advice, there are other cuts of pork that are also lean and healthy.

For example, per the National Pork Board, pork tenderloin is as lean as a skinless breast of chicken.

A 3-ounce serving of foods like boneless loin roast, ham, and even Canadian-style bacon has less than 10 g fat, 4.5 g saturated fat, and 95 mg cholesterol.

Related Articles:


Are Pork Chops Heart Healthy?

Pork chops can be healthy if consumed in moderate amounts. They are lean and contain plenty of nutritional benefits.

What Is the Healthiest Way to Cook Pork Chops?

The healthiest way to cook pork chops is by grilling or baking them. Cooked this way, you will reduce the number of calories.

Are Pork Chops Good for Keto?

Pork chops are good for Keto diet because they have next to no carbs.

Are Pork Chops Ok to Eat on a Diet?

Yes, pork chops are OK to eat on a diet as long as you watch your portion size. Just be sure to avoid breading and frying them to keep the fat and calories low.

Pork Chops And The Carnivore

Pork chops can be an integral part of a carnivore diet because they are nutritious while being low in calories. They also have many nutrients vital to keeping the body healthy.

If you are interested in how to get antibiotic and hormone-free pork chops delivered to your home regularly, ButcherBox is our recommended option. Click here for more information.


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