Calories in Pork Chops: Nutrition Facts & Serving Sizes
Per 1 chop (185g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One pork chop (185g) contains about 287 calories with 40g of protein, 12.8g of fat, and zero carbs, making it a strong high-protein meal option. Per 100g, pork chop delivers 155 calories, 21.6g of protein, and 6.9g of fat. The standout micronutrient is selenium at 33.1mcg per 100g, which is one of the highest selenium concentrations among common meat cuts. Niacin comes in at 8mg per 100g for energy metabolism, thiamin at 0.7mg per 100g (pork is one of the richest thiamin sources), and vitamin B6 at 0.7mg per 100g. Phosphorus (226mg per 100g) and potassium (373mg per 100g) round out a strong mineral profile. Pork chops are affordable, quick to cook, and one of the better bang-for-your-buck protein sources for anyone focused on hitting macro targets.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 chop (185g) | 286.8 | 40g | 0g | 12.8g | 0g |
| 4 oz (113g) | 175.2 | 24.4g | 0g | 7.8g | 0g |
| 100g | 155 | 21.6g | 0g | 6.9g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 | 8% |
| Protein | 21.6g | 43% |
| Total Fat | 6.9g | 9% |
| Saturated Fat | 2.5g | 13% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 48mg | 2% |
| Cholesterol | 67mg | 22% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.5g | 1% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 67mg | 22% |
| Calcium | 7mg | 1% |
| Iron | 0.5mg | 3% |
| Potassium | 373mg | 8% |
| Vitamin A | 1mcg | 0% |
| Vitamin D | 0.4mcg | 2% |
| Vitamin B6 | 0.7mg | 41% |
| Vitamin B12 | 0.5mcg | 21% |
| Magnesium | 26mg | 6% |
| Phosphorus | 226mg | 18% |
| Zinc | 1.6mg | 15% |
| Selenium | 33.1mcg | 60% |
| Thiamin (B1) | 0.7mg | 58% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 8mg | 50% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pork Chops
Pork chops are a high-protein, lean meat cut that offers an impressive array of B vitamins. Thiamin (0.7mg per 100g) is one of the nutrients pork is most recognized for: it plays a central role in converting carbohydrates into energy and supports proper nerve function. Niacin (8mg per 100g) supports energy metabolism, DNA repair, and cholesterol regulation.
Vitamin B6 (0.7mg per 100g) is essential for amino acid metabolism, making it directly relevant for muscle protein synthesis after training. It also plays a role in neurotransmitter production and immune function. Selenium (33.1mcg per 100g) is an important antioxidant mineral that protects cells from oxidative damage, supports thyroid hormone production, and is involved in immune defense.
Phosphorus (226mg per 100g) is required for bone mineralization and ATP synthesis. Potassium (373mg per 100g) supports fluid balance, muscle contractions, and blood pressure regulation. Zinc (1.6mg per 100g) contributes to immune function and testosterone metabolism.
For those focused on body composition, pork chops offer a very favorable protein-to-calorie ratio. A single chop provides 40g of protein at 287 calories, which is comparable to chicken breast in terms of lean muscle-building value. Grilling, baking, or pan-searing without heavy sauces keeps the calorie count low while maximizing protein intake.
Dietary Considerations
Pork chops are naturally zero-carb, making them suitable for keto, paleo, and carnivore diets. They are not suitable for vegetarians, vegans, or those following halal or kosher dietary restrictions. Pork chops are gluten-free and dairy-free in their natural form. For weight loss, pork chops are an excellent lean protein choice at 155 calories per 100g with 21.6g of protein. Sodium is low at 48mg per 100g raw, though marinades and seasoning blends can add significant sodium. The fat content (6.9g per 100g) is moderate, with 2.5g of saturated fat per 100g.
Daily Intake (100g)
100g of pork chop provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a pork chop?
One pork chop (185g) contains about 287 calories with 40g of protein and 12.8g of fat. Per 100g, pork chops have 155 calories. Calorie count varies based on thickness and whether the bone is included.
Is pork chop good for weight loss?
Yes. Pork chops are a lean, high-protein meat at 155 calories and 21.6g of protein per 100g. The high protein content supports satiety and muscle preservation during a calorie deficit, making them a solid weight loss option.
How much protein in a pork chop?
One pork chop (185g) provides about 40g of protein. Per 100g, pork chops contain 21.6g of protein. This makes them comparable to chicken breast in protein density.
Is pork chop healthier than chicken breast?
Pork chops and chicken breast are nutritionally similar. Pork chops have slightly more fat (6.9g vs about 3.6g per 100g) but are richer in thiamin, niacin, and selenium. Both are excellent lean protein sources. The difference in a balanced diet is minimal.
Are pork chops keto-friendly?
Yes. Pork chops have zero carbohydrates and are high in protein with moderate fat, making them well-suited to a ketogenic diet. They are one of the most versatile and affordable keto protein sources.
How much selenium is in a pork chop?
Pork chops contain 33.1mcg of selenium per 100g. A full chop (185g) provides about 61mg of selenium, which exceeds the recommended daily intake of 55mcg for adults. Selenium is a key antioxidant mineral for thyroid and immune function.
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