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Calories Calculator Nutrition Facts Vitamins Macros Micronutrients Health Benefits Diet Guide FAQ Related

Calories in Pork Chop

Q: How many calories in a pork chop?

Pork loin chop cooked: 231 calories per 100g. Medium 4oz chop (113g): 261 kcal. Lean pork loin: ~185 kcal/100g.

Source: USDA FoodData Central · Raw, Bone-In · Data verified by CaloriesCalc

231

kcal

per 100g, raw, bone-in

25.7

Protein

14.0

Fat

0.0

Carbs

Fiber

261

kcal per medium chop (113g)

196

kcal per 3oz (85g)

kcal per oz (28g)

✔ high in✔ Zero carbs✔ Gluten free✔ Complete protein

⚡Richest thiamine (B1) — 81% Daily Value

🔬Selenium — 52% Daily Value

💪25.7g protein per 100g

🧠Vitamin B6 — 38% Daily Value

🔥Zero carbs

🦴Phosphorus — 22% Daily Value

🥩 Calculate Calories for Any Pork Chop Weight

Weight100g

Nutrition Facts

Per 100g (cooked pork chop)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Pork chop contains 231 calories per 100g with 25.7g protein and zero carbs. It is the single richest dietary source of thiamine (vitamin B1) at 81% of daily value per 100g — far exceeding any other common food. Also provides 52% of daily selenium and 54% of niacin per 100g.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Thiamine (B1)	0.97mg	81%
Niacin (B3)	8.7mg	54%
Selenium	28.4µg	52%
Vitamin B6	0.64mg	38%
Phosphorus	266mg	22%
Zinc	2.6mg	24%
Vitamin B12	0.64µg	27%
Potassium	370mg	8%
Magnesium	26mg	6%
Riboflavin	0.28mg	22%

Calories in Pork Chop by Weight

Weight	Calories	Protein	Fat	Carbs

Calories in Different Pork Chop Servings

Serving	Weight	Calories	Protein	Fat	Carbs
Per 100g	100g	231 kcal	25.7g	14.0g	0.0g
medium chop (113g)	—	261 kcal	—	—	—
3oz (85g)	—	196 kcal	—	—	—

Macronutrient Breakdown — per 100g

Protein25.7g · 44% of calories

Fat14.0g · 54% of calories

Carbohydrates0.0g · 0% of calories

Zero carbs. Fat varies by cut: pork loin ~7g/100g at ~185 kcal, pork rib chop ~20g at ~280 kcal. Pork tenderloin is the leanest cut at ~145 kcal/100g.

Micronutrient Highlights

⚡

Thiamine (B1)

0.97mg

81% DV

Richest dietary source — energy metabolism and nerve function

🔬

Selenium

28.4µg

52% DV

Antioxidant and thyroid function

🧠

Vitamin B6

0.64mg

38% DV

Brain health and protein metabolism

💪

Niacin (B3)

8.7mg

54% DV

Energy metabolism and NAD production

🦴

Phosphorus

266mg

21% DV

Bone health and ATP energy

🔬

Zinc

2.6mg

24% DV

Immune function

Pork Chop Benefits

Richest Thiamine (B1) Source in the Human Diet

Pork provides 0.97mg of thiamine per 100g — 81% of daily value. No other common food comes close: beef 0.06mg, chicken 0.07mg, salmon 0.15mg. Thiamine is essential for converting carbohydrates to energy and for nerve signal transmission. Thiamine requirements increase with carb intake, making pork particularly important for high-carb eaters.

Selenium Density

Pork provides 28.4µg selenium/100g (52% DV) — essential for antioxidant enzymes, thyroid hormone metabolism, and DNA synthesis. Selenium deficiency is associated with thyroid dysfunction and weakened immunity. Pork is one of the most reliable dietary selenium sources.

The Other White Meat — Lean Options

Pork loin and tenderloin are comparable to chicken breast in fat content. Lean pork loin has ~3.5g fat and ~165 kcal per 100g. Pork tenderloin is the leanest cut at ~145 kcal/100g — essentially identical to chicken breast nutritionally, with the bonus of more thiamine and B12.

Choline for Brain Health

Pork is a meaningful source of choline — critical for brain development, liver function, and nerve transmission. A 113g pork chop provides ~95mg choline. Only 8% of Americans meet adequate choline intake, and pork is one of the few non-egg plant-accessible choline sources.

Pork Chop vs Other Meats — Calorie Comparison

Is Pork Chop Suitable for Your Diet?

⚠️

Weight loss

Lean cuts ok — watch fat

✅

Keto

Yes — zero carbs

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — zero carbs

✅

High protein

Good — rich in B vitamins

❌

Vegan

❌

Vegetarian

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Frequently Asked Questions

How many calories in a pork chop?

Pork loin chop cooked: 231 calories per 100g. Medium 4oz chop (113g): 261 kcal. Lean pork loin: ~185 kcal/100g.

Is pork chop healthy?

Yes — lean cuts are nutritionally excellent. Richest thiamine source (81% DV/100g), complete protein, excellent selenium (52% DV). Lean pork loin is comparable to chicken breast in calories.

Is pork chop good for weight loss?

Lean cuts (loin, tenderloin) are good for weight loss. Trim visible fat and grill or bake without added fat.

Does pork have more calories than chicken?

Depends on cut. Lean pork tenderloin (~145 kcal) is lower than chicken thigh (209 kcal). Pork loin (~185 kcal) is comparable to chicken breast (165 kcal). Fatty cuts are higher.

Is pork keto?

Yes — zero carbs. All pork cuts are keto-compatible.

What is the leanest cut of pork?

Pork tenderloin: ~145 kcal/100g, ~3g fat. Pork loin: ~165 kcal, ~5g fat. Pork sirloin: ~180 kcal. Rib chop: ~265 kcal. Pork belly: 500+ kcal.

More Meat & Poultry

Sources

Nutrition values from USDA FoodData Central. Not medical advice.