Calories in a Pork Chop: By Size and Cut
A 3-oz (85g) cooked boneless pork loin chop delivers roughly 187 calories, 26g of protein, and 9g of fat, according to USDA FoodData Central (FDC ID 167903).
Pork chops span a wide calorie range depending on cut, size, and preparation. A thin pan-fried loin chop eats very differently — nutritionally — from a thick rib chop with the fat cap on. The table below makes the differences concrete.
Calories by Cut and Portion
| Cut and Preparation | Weight (cooked) | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Boneless loin chop, broiled | 3 oz / 85g | 187 kcal | 26g | 9g | 0g |
| Boneless loin chop, broiled | 6 oz / 170g | 374 kcal | 52g | 18g | 0g |
| Bone-in loin chop, broiled | 4 oz edible / ~6 oz raw | 190 kcal | 27g | 9g | 0g |
| Rib chop (with fat cap), broiled | 3 oz / 85g | 214 kcal | 23g | 14g | 0g |
| Sirloin chop, roasted | 3 oz / 85g | 176 kcal | 25g | 8g | 0g |
| Breaded pork chop (pan-fried) | 3 oz / 85g | 264 kcal | 20g | 14g | 13g |
Sources: USDA FoodData Central; breaded estimate based on standard breading coating weight.
Macros at a Glance
Uncooked pork chops are essentially zero-carbohydrate, all protein and fat. The protein quality is high — pork loin ranks among the better whole-food protein sources at roughly 3g protein per 20 calories, comparable to chicken breast. The fat content shifts significantly with cut: a leaner sirloin or loin chop runs about 8-9g fat per 3 oz, while a rib chop with marbling and fat cap can reach 14g or more.
Cooking method matters too. Dry heat (broiling, grilling, baking) does not add calories. Pan-frying in oil adds roughly 45 calories per teaspoon of absorbed oil. Breading adds both carbohydrates and fat, pushing a standard 3-oz chop past 260 calories.
For a full picture of how a pork chop fits into your daily totals, use the macro calculator to set protein and fat targets, then slot the chop in accordingly.
Does It Fit Your Goals?
Weight loss. A 3-oz loin or sirloin chop is one of the more efficient protein sources by calorie. At 187 calories and 26g protein, it edges out many proteins on a calories-per-gram-of-protein basis. Pair it with non-starchy vegetables and you have a filling, high-satiety meal well under 400 calories. See the primer on protein targets for weight loss for how much total protein to aim for daily.
Blood sugar management. Plain pork chops carry essentially zero carbohydrates, so they have no direct glycemic impact. The risk comes from accompaniments — mashed potatoes, sweetened glazes, or breading all carry significant carbs. Keep the chop dry-rubbed or simply seasoned, and pair with fiber-rich sides. The glycemic load calculator can help score the full plate, not just the protein.
Muscle building. The amino acid profile of pork loin is well-suited for muscle protein synthesis. A 6-oz serving after a workout delivers over 50g of protein — near the upper end of what a single meal can usefully provide for most adults.
Snap a photo of your pork chop with CalEye and get the calories and macros logged in seconds — no weighing or manual entry required.
Frequently asked questions
- How many calories are in a pork chop?
- A standard 3-oz (85g) cooked boneless loin pork chop contains roughly 187 calories, with 26g protein and 9g fat (USDA FoodData Central, FDC ID 167903).
- Is a pork chop good for weight loss?
- Yes — a lean boneless loin chop is high in protein and relatively low in calories, making it filling per calorie. Avoid heavy breading or cream sauces that can double the calorie count.
- How does bone-in versus boneless affect pork chop calories?
- The bone itself adds no calories, but bone-in chops are sold by total weight including bone. A 6-oz bone-in chop typically yields about 4 oz of edible meat, so net calories are lower than the raw weight suggests.