How Many Calories in a Pork Chop?
A trimmed, grilled pork chop is 233 calories — and gram for gram it out-proteins chicken breast, 35.1 g per 100 g against 32. Lean loin runs 194 kcal per 100 g, so the chop's reputation as the fatty choice is out of date. The rim of fat, not the meat, decides the number.
You'd need to walk about 47 minutes to burn the 233 calories in a medium 120 g chop, trimmed and grilled.
How long does it take to burn off a pork chop?
A medium 120 g chop, trimmed and grilled is 233 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 233 kcal |
|---|---|
| Walking, brisk | 47 min |
| Cycling, moderate | 29 min |
| Swimming, moderate | 33 min |
| Jogging | 27 min |
| Weight training, moderate | 52 min |
Times are for a 154 lb (11 st) adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (120 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Quick facts
- What one chop weighs
- Lean, fat rim, grilled, roasted
- How does a pork chop compare?
- The fatty-meat reputation
- Most popular pork chop brands
- FAQ
Quick facts
Pork loin chop, grilled, lean only, per 100 g:
| Per 100 g | Amount | % RI |
|---|---|---|
| Energy | 194 kcal (812 kJ) | 10% |
| Protein | 35.1 g | 70% |
| Carbohydrates | 0 g | 0% |
| Fat | 5.9 g | 8% |
| — of which saturates | 2.15 g | 11% |
| Fibre | 0 g | — |
| Sugar | 0 g | 0% |
| Salt | 0.14 g | 2% |
RI = reference intake for an average adult (2,000 kcal). Read that protein row twice: 70% of the daily reference in 100 g of meat, for a tenth of the day's calories.
Verified nutrition data
Numbers on this page come from CoFID, the UK government’s Composition of Foods Integrated Dataset, and from manufacturer labels where a branded product is named. Last verified August 2026. How we verify our data →
What one chop weighs
A medium boneless chop is about 120 g cooked. Trimmed and grilled, that's 233 calories — carrying roughly 42 g of protein, 84% of the 50 g daily reference from one piece of meat.
Leave the fat rim on and the same chop is measured at 237 kcal per 100 g — about 284 on the plate. The rim is worth roughly 50 calories. That decision happens with your knife, not at the butcher's counter.
Lean, fat rim, grilled, roasted
Roasted barely differs from grilled: 196 kcal per 100 g lean, 247 with the fat on. The oven doesn't change the story; the trim does.
Raw, a chop with its fat reads 191 kcal per 100 g — lower than cooked figures because meat loses water in the pan, concentrating everything. Weigh raw and log raw, or log the cooked numbers on this page. Mixing the two is the classic tracking error.
How does a pork chop compare?
| Food | Per 100 g | Calories |
|---|---|---|
| Chicken breast | 100 g | 148 |
| Steak (rump, lean) | 100 g | 177 |
| Pork chop (grilled, lean) | 100 g | 194 |
| Chicken leg | 100 g | 236 |
| Salmon | 100 g | 239 |
For the lowest calories per bite, chicken breast still wins at 148. For sheer protein per 100 g the trimmed pork chop leads this whole table — pick it when protein is the goal, chicken when calories are.
The fatty-meat reputation
Pork carries a fatty reputation earned in the crackling era. A trimmed, grilled loin chop holds 5.9 g of fat per 100 g — 2.15 g of it saturated, 11% of the daily reference — which puts it firmly among the lean meats on the NHS's own accounting.
The rim is where the reputation lives: plus 50 calories per chop, most of it fat. Eat it or trim it, but know that's the entire debate. The meat underneath was never the problem, and at 35.1 g of protein per 100 g it slots straight into an Eatwell-style plate.
Most popular pork chop brands in the United Kingdom
Ranked by how widely each product appears among foods sold in the United Kingdom, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each label.
| Product | Calories (per 100 g) |
|---|---|
| Sainsbury's Pork Loin Steaks | 197 kcal |
| Musclefood Pork Loin Steaks | 155 kcal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels.
FAQ
How many calories in a grilled pork chop?
233 calories for a medium 120 g boneless chop, trimmed and grilled — that's 194 kcal per 100 g. Leave the fat rim on and the same chop climbs to about 284. The trim is worth 50 calories; nothing else about the chop moves the number as much.
How many calories in a pork chop with the fat on?
284 calories for a medium chop — lean-plus-fat grills at 237 kcal per 100 g against 194 trimmed. The rim adds roughly 50 calories, almost all of it fat. If you're cutting, trim on the plate and the chop becomes one of the leanest meats you can order.
How much protein is in a pork chop?
35.1 g per 100 g grilled lean — about 42 g in a medium chop, or 84% of the 50 g daily reference intake. Per gram of meat, that beats chicken breast's 32 g. Very little else on a dinner plate delivers protein at that density.
Pork chop vs chicken breast — which is better?
Chicken breast is lighter: 148 calories per 100 g against the chop's 194. The chop hits back on protein, 35.1 g per 100 g versus 32. Cutting calories, take the chicken; chasing protein per forkful, the trimmed chop is the stronger buy.
Is a pork chop healthy?
A trimmed, grilled chop is 194 calories per 100 g with 5.9 g of fat and almost no salt (0.14 g) — a lean meat by any measure. The NHS's general advice on red meat applies to how often, not whether; the chop itself is one of the leaner ways to eat pork.
How many calories in a roasted pork chop?
196 per 100 g lean, 247 with the fat on — within a few calories of grilling either way. The cooking method is close to irrelevant here. What you trim, and any oil or sauce you add, moves the plate far more than the oven does.
What about an air fryer pork chop?
Use the grilled figures — 194 kcal per 100 g lean, 233 for a medium trimmed chop. An air fryer cooks with little or no added oil, so the numbers land in the same place as the grill. It's the added fat, not the appliance, that changes a chop.
Do pork chops have carbs?
Zero — 0 g of carbohydrate and 0 g of sugar per 100 g. Any carbs on the plate arrive with the apple sauce, the crumb coating or the sides. Plain grilled pork is protein and fat, nothing else worth counting.
Should I weigh pork chops raw or cooked?
Either — but don't mix systems. Raw with fat, pork chop reads 191 kcal per 100 g; grilled figures are higher per 100 g because cooking drives off water. Weigh raw and log raw values, or log the cooked numbers from this page against cooked weight.
Similar foods
- Yorkshire pudding — 108 kcal each
- Mac and cheese — 183 kcal per 100 g
- Lasagne — ~630 kcal per portion
- Steak — 398 kcal per 8 oz lean rump
- Chips — 535 kcal a small chippy portion
- Samosa — 152 kcal each
Log the chop, skip the scales
Point BodyPal at the plate and it logs the chop — fat rim judged, protein counted, no weighing required.
