Calories in a Pork Chop: Bone-In, Boneless and Fried
How many calories are in a pork chop – bone-in, boneless, per 3 oz and per 100 g, grilled, baked or fried – plus protein, fat and pork chop vs chicken breast.
Pork chops are a quick, affordable dinner: a few minutes in a pan or on the grill and they’re ready. They’re also rich in protein. But how many calories does a pork chop really have – and how does it compare with chicken?
The short answer: a broiled bone-in pork chop (157 g of meat) has about 328 calories and 40 g of protein. 3 oz (85 g) has about 167–178 calories. Pork chops are high in protein, with no carbs. The fat on the edge, breading and frying add the most calories.
Calories in pork chops by type
Values are for broiled pork loin chops with their fat, from the US Department of Agriculture (USDA FoodData Central):
| Pork chop | Portion | Calories | Protein |
|---|---|---|---|
| Bone-in center loin chop | 1 chop (157 g meat) | 328 kcal | 40 g |
| Boneless top loin chop | 1 chop (145 g) | 284 kcal | 39 g |
| Bone-in chop | 3 oz (85 g) | 178 kcal | 22 g |
| Boneless chop | 3 oz (85 g) | 167 kcal | 23 g |
| Thin boneless chop | 1 chop (about 85 g) | about 170 kcal | 23 g |
| Breaded fried chop | 1 chop | about 350–450 kcal | 30–35 g |
Tip: chops vary a lot in thickness. A thin chop can be 85 g of meat; a thick-cut one over 200 g. Weigh it once to know your usual portion.
Pork chop nutrition facts
| Nutrient | Bone‑in, per 100 g | Boneless, per 100 g |
|---|---|---|
| Calories | 209 kcal | 196 kcal |
| Protein | 25.6 g | 26.6 g |
| Fat | 11.1 g | 9.1 g |
| – of which saturated | 3.5 g | 3.2 g |
| Carbohydrates | 0 g | 0 g |
| Cholesterol | 84 mg | 73 mg |
| Potassium | 344 mg | 357 mg |
Pork chops are a great source of protein, thiamine (vitamin B1), selenium and zinc. Loin chops are among the leaner cuts of pork. Most of the fat sits in the white rim around the edge – trimming it makes the chop noticeably leaner.
Pork chop vs other meats
| Per 100 g, cooked | Calories | Protein | Fat |
|---|---|---|---|
| Chicken breast, no skin | 165 kcal | 31.0 g | 3.6 g |
| Pork chop, boneless | 196 kcal | 26.6 g | 9.1 g |
| Top sirloin steak | 212 kcal | 29.3 g | 9.7 g |
| Chicken thigh, no skin | 179 kcal | 24.8 g | 8.2 g |
| Ground beef 80/20 | 272 kcal | 27.0 g | 17.4 g |
A lean pork chop sits between chicken breast and steak – a good protein for weight loss. See also our articles on chicken breast and steak.
Calories in pork chop dishes
| Dish | Calories |
|---|---|
| Grilled pork chop + green salad | about 400–450 kcal |
| Baked pork chop + roasted vegetables | about 450–550 kcal |
| Breaded fried pork chop | about 350–450 kcal |
| Smothered pork chops with gravy | about 500–650 kcal |
| Pork chop with applesauce (½ cup) | about 380–430 kcal |
| Pork chop + mashed potatoes + gravy | about 650–800 kcal |
Breading, frying and gravy are where the extra calories come from. Grilled or baked chops with vegetables make a light, high-protein dinner.
Are pork chops good for weight loss?
Yes, when cooked lean. A pork chop gives you about 40 g of protein for around 300 calories, which keeps you full for hours.
How to keep them light:
- Trim the fat on the edge before or after cooking.
- Grill, bake, broil or pan-sear with a teaspoon of oil.
- Season with a dry rub, garlic, herbs or mustard instead of breading.
- Cook to 145 °F (63 °C) and rest 3 minutes – they stay juicy without sauce.
- Fill half your plate with vegetables.
Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator. For more ideas, see our high protein dinner recipes.
Count the calories in your pork chop dinner without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day.Get the app free
You can also read how many calories are in ground beef and in a chicken thigh.
The bottom line
A broiled bone-in pork chop has about 328 calories and 40 g of protein; 3 oz has about 167–178 calories. Pork chops are lean, high in protein and carb-free. Trim the fat, grill or bake them instead of frying, and skip heavy gravies to keep them a light, filling dinner.
FAQ
How many calories are in a pork chop?
A broiled bone-in center loin pork chop (157 g of meat) has about 328 calories and 40 g of protein. A boneless top loin chop (145 g) has about 284 calories.
How many calories are in 3 oz of pork chop?
About 167–178 calories, with 22–23 g of protein, for a grilled or broiled chop with its fat.
How many calories are in a fried pork chop?
A breaded and fried pork chop has about 350–450 calories, depending on its size and how much oil the breading absorbs.
Is pork chop healthier than chicken?
A lean pork chop is close to chicken. Per 100 g, a broiled boneless pork chop has about 196 calories and 27 g of protein; skinless chicken breast has 165 calories and 31 g of protein. Trim the fat on the edge to make pork chops leaner.
Are pork chops good for weight loss?
Yes, when you grill, bake or pan-sear them with little oil. They're high in protein and have no carbs. Skip the breading and heavy gravies, and trim the fat.
How do I keep pork chops from drying out?
Cook them to 145 °F (63 °C) inside, then let them rest for 3 minutes. A quick brine or marinade also helps them stay juicy.
