Calories in Pork Chop
A cooked 4 oz (113g) pork chop is approximately 230 kcal with 30g of protein. Lean cuts like loin chops are leaner than rib or shoulder cuts.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 4 oz cooked pork loin chop (113g) | 230 | 0 | 30 | 11 | — |
| 6 oz cooked pork loin chop (170g) | 345 | 0 | 45 | 16 | — |
| 100g cooked pork loin | 204 | 0 | 27 | 10 | — |
| 100g cooked pork rib chop | 250 | 0 | 25 | 16 | — |
| 1 thick-cut pork chop (~200g) | 410 | 0 | 53 | 20 | — |
About these numbers
Pork loin chops are one of the leanest red-meat options — 204 kcal per 100g cooked with 27g protein, comparable to lean beef cuts. The fattier rib and shoulder cuts (250-300 kcal per 100g) are calorie-denser. For weight loss, choose loin chops or tenderloin specifically.
Use the calculators
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Frequently asked questions
- How many calories in a pork chop?
- A 4 oz cooked pork loin chop is ~230 kcal with 30g protein. A 6 oz chop: ~345 kcal. Rib chops are 20-25% higher calorie due to more marbling. Restaurant chops with sauces or breading add 100-200 kcal.
- Is pork good for weight loss?
- Lean pork (loin, tenderloin) is excellent — 200-230 kcal per 4 oz cooked with 30g+ protein. Comparable to lean beef and chicken thigh in calorie density. Avoid pork ribs, shoulder, and belly during active cuts (350-400+ kcal per 4 oz cooked).
- Pork vs chicken vs beef?
- Lean pork loin (~200 kcal per 100g cooked) sits between chicken breast (165 kcal) and lean beef (180-200 kcal). All are excellent protein sources. For variety and similar nutrition, alternating works well. Pork has slightly more thiamine (vitamin B1).
- Is pork tenderloin good for diabetes?
- Yes — pure protein and fat, no carbs, no glucose impact. The 30g of protein per serving slows gastric emptying when paired with carbs. Excellent T2D-friendly meat choice.
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