Pork Chop: Calories, Nutrition and Health Facts

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A cooked bone-in pork loin chop (157 g edible) has 328 calories, 40 g protein, 17 g fat and no carbohydrate. It is a high-protein, zero-carb food that barely moves blood sugar; the numbers shift with trim, breading and brining.

Quick Nutrition Facts

Per 1 bone-in loin chop, cooked

Nutrient	Amount
Calories	328 kcal
Protein	40g
Carbohydrates	0g
Fiber	0g
Sugars	0g
Fat	17g
Sodium	86 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

A single chop gives about 40 g of protein for 328 calories, which covers most of a day's per-meal protein target for many adults. The calorie spread comes from fat: a fat-trimmed chop is closer to 270 calories, while a thick fat cap and pan butter push it past 400. Sodium is low in plain pork (86 mg) but brined or 'enhanced' packs and seasoned rubs can add several hundred mg, so check the label. Cook to 145°F (63°C) with a 3-minute rest, which keeps the meat juicy and safe.

Myth Busters

MYTH #1: Pork is a fatty meat and bad for weight loss.

TRUTH: A cooked loin chop has about 10.8 g fat per 100 g, and lean-only trimming drops it further. With 25 g protein per 100 g it is a filling choice at a calorie deficit. USDA FoodData Central: Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled; Harvard T.H. Chan School of Public Health: Protein

MYTH #2: Pork must be cooked until white and dry.

TRUTH: USDA lowered the safe temperature for whole cuts of pork to 145°F (63°C) with a 3-minute rest. A slight blush of pink at that temperature is safe, and overcooking dries the chop. USDA FSIS: Safe Minimum Internal Temperature Chart

MYTH #3: Pork chops are high in sodium.

TRUTH: An unseasoned cooked chop has about 55 mg sodium per 100 g. Sodium comes from brines, enhanced packs, rubs and sauces, so the label matters more than the cut. USDA FoodData Central: Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled; Harvard T.H. Chan School of Public Health: Salt and Sodium

MYTH #4: Pork spikes blood sugar like other meals.

TRUTH: Plain pork has 0 g carbohydrate, so the chop itself does not raise glucose. Breading, glazes and sides carry the carbs. USDA FoodData Central: Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled; Harvard T.H. Chan School of Public Health: Carbohydrates and Blood Sugar

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		328 calories with 40 g protein per chop is filling per calorie. Trim the fat cap to cut about 50 calories. USDA FoodData Central: Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled; Harvard T.H. Chan School of Public Health: Protein
Muscle Gain		40 g of complete protein per chop supports muscle repair and fits a high-protein meal on its own. USDA FoodData Central: Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled; Harvard T.H. Chan School of Public Health: Protein
Diabetes Management		0 g carbohydrate means no direct glucose load. Keep breading and sugary glazes out and pair with non-starchy vegetables. USDA FoodData Central: Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled; Harvard T.H. Chan School of Public Health: Carbohydrates and Blood Sugar
Heart Health		About 6 g saturated fat per chop and 132 mg cholesterol are moderate. Plain sodium is low, but brined chops raise it. USDA FoodData Central: Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled; Harvard T.H. Chan School of Public Health: Salt and Sodium
PCOS Management		Protein with no carbohydrate keeps insulin response low. Choose lean trimming and add fibre-rich sides. USDA FoodData Central: Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled; Harvard T.H. Chan School of Public Health: Carbohydrates and Blood Sugar

PERSONALIZED NUTRITION

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Blood Sugar Response to Pork Chop

A plain cooked pork chop has no carbohydrate, so glucose stays close to baseline across the two hours after eating. The curve shows a flat line with a tiny protein-driven bump around 45 to 60 minutes. Breading, sweet glazes and starchy sides are what raise the curve in a real meal. USDA FoodData Central: Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled; Harvard T.H. Chan School of Public Health: Carbohydrates and Blood Sugar

Estimated Blood Sugar Response (1 chop)

Modeled from the 0 g carbohydrate content. Not a measured CGM trace. Individual responses vary.

How to flatten the spike

Skip breading and sugary glazes; use herbs, mustard or citrus.
Pair with non-starchy vegetables or a salad instead of potatoes or rice.
If you eat starch, keep it to a small portion and eat the chop first.
Trim visible fat to keep saturated fat down.

Cultural Significance

Pork chops are a staple of American home cooking, especially pan-fried with a side of applesauce, a pairing with German and Central European roots. In Germany the chop is the Schweinekotelett and its breaded boneless cousin is the Schnitzel, and in France the côte de porc is often served with mustard sauce. The cut is cheap, quick to cook and common on weeknight tables across the US, Germany and France.

Compare & Substitute

Pork Chop vs Similar Foods

Nutrient	Pork tenderloin, roasted (100 g)	Skinless chicken breast, grilled (100 g)	Sirloin steak, broiled lean (100 g)	Baked cod (100 g)
Calories	143 kcal	165 kcal	183 kcal	105 kcal
Protein	26 g	31 g	29 g	23 g
Carbohydrates	0 g	0 g	0 g	0 g
Fat	3.5 g	3.6 g	6.6 g	0.9 g

Frequently Asked Questions

How many calories are in a pork chop?

One cooked bone-in loin chop (157 g edible) has about 328 calories. Per 100 g cooked it is about 209 calories. A lean-only chop is closer to 180 calories per 100 g.

How much protein is in a pork chop?

A 157 g cooked chop has about 40 g of protein, around 25 g per 100 g.

Does a pork chop have carbs?

No. Plain cooked pork has 0 g carbohydrate. Breading, glazes and marinades add carbs.

What temperature should a pork chop reach?

USDA recommends 145°F (63°C) measured at the thickest part, followed by a 3-minute rest.

Is pork chop healthy?

It is a high-protein, low-sodium food when cooked plain. Trim the fat cap and avoid heavy brines and sugary sauces to keep saturated fat and sodium in check.