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Pork Chop Nutrition Facts: Is Pork Chop Good for You?
A broiled, boneless, lean pork chop is high in several essential nutrients, particularly protein, selenium, and multiple B vitamins like thiamin and niacin. It contains no carbohydrates, fiber, or sugar. While it provides key minerals, it also contains saturated fat and cholesterol. How it fits into a healthy diet depends on portion size and the other foods you eat throughout the day.
Per 100 g · Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broiled
What stands out in pork chop
- High in protein. A 100-gram serving of broiled, lean pork chop provides about 28 grams of protein, which is 55% of the Daily Value (DV).
- Source of B vitamins. This cut of pork is high in several B vitamins, supplying 55% of the DV for thiamin (B1), 53% for niacin (B3), 42% for vitamin B6, and 23% for vitamin B12 per 100 grams.
- Key minerals. Pork chop is high in selenium, with one 100-gram portion containing 82% of the DV. It is also high in zinc, providing 20% of the DV.
- Fat breakdown. A 100-gram serving has about 6 grams of total fat. This includes 2 grams of saturated fat (10% DV) and about 3 grams of combined monounsaturated and polyunsaturated fats.
- No carbohydrates. This food contains 0 grams of carbohydrates, fiber, and sugar.
What to keep in mind
- A 100-gram serving of this pork chop contains 10% of the Daily Value for saturated fat and 24% of the DV for cholesterol. It is very low in sodium, with just 45 milligrams.
Pork Chop nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 173 kcal | – |
| Protein | 27.6 g | 55% |
| Total fat | 6.1 g | 8% |
| Saturated fat | 2.1 g | 10% |
| Monounsaturated fat | 2.7 g | – |
| Polyunsaturated fat | 0.6 g | – |
| Cholesterol | 72 mg | 24% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 65.1 g | – |
| Sodium | 45 mg | 2% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 367 mg | 8% |
| Calcium | 5 mg | 0% |
| Iron | 0.63 mg | 4% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 237 mg | 19% |
| Zinc | 2.1 mg | 20% |
| Copper | 0.08 mg | 9% |
| Manganese | 0.01 mg | 0% |
| Selenium | 45.3 mcg | 82% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.6 mcg | 3% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.66 mg | 55% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 8.5 mg | 53% |
| Vitamin B6 | 0.72 mg | 42% |
| Folate (DFE) | 0 mcg | 0% |
| Vitamin B12 | 0.56 mcg | 23% |
| Choline | 78.3 mg | 14% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Pork Chop by portion
The nutrition data is based on a 100-gram serving, which is about two-thirds of a typical chop. According to USDA data, one broiled, boneless pork chop weighs about 145 grams. A portion of this size contains 251 calories, 40 grams of protein, and about 9 grams of total fat. Like the smaller serving, it has no carbohydrates, fiber, or sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 chop | 145 g | 251 | 40 g | 0 g | 0 g | 8.8 g |
How pork chop compares with other meats
Compared to 10 other common meats on this site, this broiled pork chop has one of the lowest amounts of sodium and iron. It ranks higher for its potassium, magnesium, and especially its selenium content, where it is second highest. Per 100 grams, it has slightly more calories (173 kcal) than chicken breast (165 kcal) but fewer than sirloin steak (187 kcal). Its total fat content (6 g) is higher than chicken breast (about 4 g) but lower than that of a chicken thigh (8 g) or ham (9 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Pork Chop | 173 | 27.6 g | 0 g | 0 g | 6.1 g |
| Chicken Thigh | 179 | 24.8 g | 0 g | 0 g | 8.2 g |
| Ham | 178 | 22.6 g | 0 g | 0 g | 9 g |
| Chicken Breast | 165 | 31 g | 0 g | 0 g | 3.6 g |
| Sirloin Steak | 187 | 29.5 g | 0 g | 0 g | 6.7 g |
Quick answers
How many calories are in a pork chop?
A single broiled, boneless, lean pork chop (145 grams) has 251 calories. A smaller 100-gram serving has 173 calories.
How much protein is in a pork chop?
One broiled, boneless pork chop (145 grams) contains 40 grams of protein. A 100-gram serving provides about 28 grams.
Are there carbs in pork chops?
No, this cut of pork chop contains 0 grams of carbohydrates, including 0 grams of fiber and 0 grams of sugar.
When to talk to a doctor or dietitian
- At 367 mg of potassium per 100 g, pork chop is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how pork chop fits your situation.
Last updated October 21, 2026