How many calories are in a pork chop?
One regular pork chop weighs about 120 g on the plate and carries 220 calories. Per 100 g the cooked meat runs 183 calories, almost all of it protein and fat, with zero carbohydrate. A thin chop lands at 165; a thick one at the steakhouse end reaches 329. The cut barely moves; the thickness does.
You'd need to walk about 44 minutes to burn the 220 calories in one regular chop (120 g).
How long does it take to burn off a pork chop?
One regular chop (120 g) is 220 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 220 kcal |
|---|---|
| Walking, brisk | 44 min |
| Cycling, moderate | 28 min |
| Swimming, moderate | 31 min |
| Jogging | 26 min |
| Weight training, moderate | 49 min |
Times are for a 155 lb 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
- Pork chop quick facts
- US servings, from one ounce to a thick chop
- Trimmed, untrimmed, breaded and stuffed
- Raw weight versus cooked weight
- Protein and sodium are the two rows to watch
- How does a pork chop compare?
- Most popular pork chop brands
- FAQ
Pork chop quick facts
The row used here is USDA FNDDS 2705866, "Pork, chop, NS as to fat eaten". "NS as to fat eaten" sounds like a hedge, but it is the honest match for what most people actually put on a plate: a cooked chop, seasoned, no coating, with nobody measuring how much of the fat rim ended up eaten and how much stayed on the bone. If you always cut the rim away, the leaner row is a better fit, and it has its own section below.
The serving is a regular chop of 120 g of cooked meat, the middle of the three chop sizes USDA lists. Bone weight is not in it — you never eat the bone, and USDA does not count it.
| Nutrient | Per 100 g | Per 1 regular chop (120 g) | % Daily Value |
|---|---|---|---|
| Calories | 183 | 220 | — |
| Total fat | 7.55 g | 9.1 g | 12% |
| Saturated fat | 2.6 g | 3.1 g | 16% |
| Carbohydrate | 0 g | 0.0 g | 0% |
| Dietary fiber | 0 g | 0.0 g | 0% |
| Total sugars | 0 g | 0.0 g | — |
| Protein | 27.5 g | 33.0 g | 66% |
| Sodium | 354 mg | 425 mg | 18% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added sugars row and no trans fat row on this page because FNDDS does not publish either value for uncoated meat records like this one. Cholesterol and potassium do appear: a 120 g chop carries 85 mg of cholesterol, 28% of the FDA Daily Value, and 515 mg of potassium, 11%.
US servings, from one ounce to a thick chop
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 51 kcal |
| 1 thin chop | 90 g | 165 kcal |
| 1 regular chop | 120 g | 220 kcal |
| 1 thick chop | 180 g | 329 kcal |
| 1 cup, diced | 135 g | 247 kcal |
| Per 100 g | 100 g | 183 kcal |
The three chop sizes and the diced cup are USDA household measures for this record. The 1 oz line is our own arithmetic from the USDA 100 g figure, not a USDA serving — handy when you slice leftovers onto a salad.
Two things trip people up here. A "cup, diced" is 135 g, heavier than a thin chop, so cubing yesterday's dinner into a bowl is not the small portion it looks like. And the spread from thin to thick is 164 calories, which is more than the entire difference between a plain chop and a breaded one at the same weight.
Trimmed, untrimmed, breaded and stuffed
| Version | Per 100 g | Portion | Calories |
|---|---|---|---|
| Lean only, fat trimmed | 171 kcal | 1 regular chop, 120 g | 205 kcal |
| Chop as usually eaten | 183 kcal | 1 regular chop, 120 g | 220 kcal |
| Lean and fat eaten | 195 kcal | 1 regular chop, 120 g | 234 kcal |
| Stuffed pork chop | 190 kcal | 1 regular chop, 120 g | 228 kcal |
| Breaded, lean only | 208 kcal | 1 regular chop, 120 g | 250 kcal |
| Breaded, lean and fat | 229 kcal | 1 regular chop, 120 g | 275 kcal |
Cutting the fat rim off and leaving it on the plate is worth 24 calories per 100 g — 171 against 195. On a regular chop that is 29 calories; on a thick 180 g chop it is 43, or 308 against 351. Small, but it is the only lever that costs nothing.
Breading is the bigger one. A coated chop with the fat trimmed runs 208 calories per 100 g against 171 for the same lean meat bare: 37 calories and 7.16 g of carbohydrate added per 100 g, where the plain chop has none at all. Eat the fat on a breaded chop and you are at 229 per 100 g, 275 for the chop — a 70-calorie swing from the trimmed, uncoated version of the same piece of meat.
The stuffed chop is the surprise. At 190 calories per 100 g it sits close to the plain chop, but the stuffing displaces meat, so protein falls to 18.37 g per 100 g against 27.5 g. Near-identical calories, a third less protein.
Smoked chops from the meat case behave differently again. Hormel's smoked boneless chops are 107 calories per 100 g, or 90 in a 3 oz serving; Smithfield's hickory-smoked brown sugar chops are 141 per 100 g, 240 for a single 170 g chop. They are lighter per gram than a home-cooked chop because they are wetter and cured, not because they are leaner eating.
Raw weight versus cooked weight
This is the number most food diaries get wrong. Raw center-cut chop is 138 calories per 100 g against 183 cooked. Nothing was added in the pan — water left, so the same protein and fat now sit in fewer grams.
The practical rule: 4 oz raw is roughly 3 oz cooked. Log it either way and you land in the same place. Four ounces of raw chop, 113 g, is 156 calories. Three ounces of cooked chop, 85 g, is also 156 calories, our arithmetic from the USDA 100 g figure. What you must not do is weigh it raw and log it as cooked — that overstates a 4 oz chop by about a third.
One footnote for the curious: USDA's raw Foundation record lists a small negative carbohydrate figure, an artifact of how those values are calculated by difference. Treat raw pork chop as zero carbohydrate, like the cooked rows.
Protein and sodium are the two rows to watch
A regular chop delivers 33.0 g of protein, 66% of the Daily Value, from 220 calories. That is the whole argument for pork chops: MyPlate puts lean pork in the protein foods group alongside poultry and fish, and the Dietary Guidelines build most meal patterns around protein foods of exactly this density. Per 100 g, 27.5 g of protein is the highest of any pork row in the comparison below.
Sodium is the row that surprises people. The cooked USDA chop is 354 mg per 100 g, so a regular chop carries 425 mg, 18% of the Daily Value — about a fifth of a teaspoon of table salt, and that is before gravy or a seasoned rub. Smoked and cured chops from the store are a different animal, running 836 to 986 mg of sodium per 100 g. If you are watching sodium, the plain chop you season yourself is the better pick by a wide margin.
Saturated fat stays modest at 3.1 g per chop, 16% of the Daily Value. Cholesterol is the one row where a single chop takes a real bite: 85 mg, 28% of the Daily Value.
How does a pork chop compare?
| Cut | Per 100 g | US serving | Calories |
|---|---|---|---|
| Pork chop | 183 kcal | 3 oz cooked, 85 g | 156 kcal |
| Pork tenderloin | 134 kcal | 3 oz cooked, 85 g | 114 kcal |
| Pork roast | 181 kcal | 3 oz cooked, 85 g | 154 kcal |
| Pork steak, lean only | 230 kcal | 3 oz cooked, 85 g | 196 kcal |
All four are on a 3 oz cooked serving so they line up; the chop's 156 there is our own arithmetic from its USDA 100 g row, not a USDA serving. A whole regular chop is 120 g and 220 calories.
Our take: the chop is the middle of the pork case and a better protein buy than its calorie count suggests. Pork roast is within 2 calories per 100 g of it, tenderloin is 49 lighter, and pork steak is 47 heavier — yet the chop carries more protein per 100 g than any of them, 27.5 g against 26.71 g for steak and 24.65 g for tenderloin. If you are cutting calories hard, tenderloin wins outright. If you want the most protein per calorie without cooking a different cut, trim the rim off a chop and you are at 171 calories per 100 g with 28.03 g of protein, which beats everything else in this table.
Most popular pork chop brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Hormel Smoked Boneless Pork Chops | 107 cal |
| Hormel Smoked Fully Cooked Bone-In Pork Chops | 176 cal |
| Hormel Smoked Fully Cooked Boneless Pork Chops | 113 cal |
| Smithfield Boneless Center Cut Pork Chops Hickory Smoked Brown Sugar | 141 cal |
| Smithfield Boneless Pork Chops | 131 cal |
| Kentucky Legend Center Cut Smoked Pork Chops | 176 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Pork chop FAQs
How many calories are in one pork chop?
220 calories for a regular 120 g cooked chop, at 183 calories per 100 g. A thin 90 g chop is 165 and a thick 180 g one is 329. None of that comes from carbohydrate, since the chop has none, so the number moves only with size and with how much of the fat rim you eat.
How many calories in a boneless pork chop?
Also 220 calories for a 120 g boneless chop. USDA counts only the meat you eat, so bone-in and boneless land on the same 183 calories per 100 g once the bone is off the scale. Smoked retail boneless chops read lighter: Hormel's are 107 calories per 100 g, or 90 in a 3 oz serving.
Does trimming the fat lower the calories in a pork chop?
By 29 calories on a regular chop: 205 with the rim fat left on the plate against 234 when you eat it. Per 100 g that is 171 against 195. On a thick 180 g chop the same habit is worth 43 calories, 308 against 351. It is the cheapest saving available on this plate.
How many calories in a breaded pork chop?
250 calories for a 120 g breaded chop with the fat trimmed, and 275 if you eat the fat too. The coating is what changes things: 208 calories per 100 g against 171 for the same lean meat bare, plus 7.16 g of carbohydrate per 100 g where the plain chop has none.
How much protein is in a pork chop?
33.0 g in a regular 120 g chop, which is 66% of the Daily Value on a 2,000-calorie diet. Per 100 g that is 27.5 g, more than pork roast at 26.63 g or pork tenderloin at 24.65 g. Stuffed chops are the exception: the stuffing displaces meat and protein drops to 18.37 g per 100 g.
Are pork chops high in sodium?
425 mg in a regular 120 g chop, 18% of the Daily Value and roughly a fifth of a teaspoon of table salt. That is the plain cooked USDA figure of 354 mg per 100 g. Smoked and cured chops from the meat case are the ones to watch, running 836 to 986 mg per 100 g.
Is a pork chop leaner than pork steak?
Yes, by 47 calories per 100 g: 183 for the chop against 230 for pork steak eaten lean only. On a 3 oz cooked serving that is 156 against 196. Protein is nearly identical, 27.5 g against 26.71 g per 100 g, so the whole gap is fat, 7.55 g against 12.8 g.
How many calories in 4 oz of pork chop?
207 calories for 4 oz of cooked chop, which is 113 g at 183 calories per 100 g, our own arithmetic from the USDA 100 g figure rather than a USDA serving. Four ounces of raw center-cut chop is 156 calories, because raw meat still holds the water that cooking drives off.
Similar foods
- Gyro — 368 cal per sandwich
- Sloppy Joe — 342 cal per sandwich
- Beef Cube Steak — 299 cal per steak
- Taco Salad — 564 cal per medium taco salad
- Turkey Sandwich — 215 cal plain, 433 loaded
- Shrimp Shumai — 180 cal for 6 pieces
Count it without the math
Point the camera at the plate and BodyPal counts the chop for you, breading and all.
