Meat & Poultry
Pork chop nutrition facts
A 3 undetermined oz (85 g) serving of pork chop provides 178 calories, 22 g protein, 0 g carbohydrate, and 9 g fat — about 51% of its calories from protein, 0% from carbohydrate, and 49% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 3 undetermined oz (85 g) | Per 100 g |
|---|---|---|
| Calories | 178 | 209 |
| Protein | 22 g | 26 g |
| Total carbohydrate | 0 g | 0 g |
| Total fat | 9 g | 11 g |
Vitamins & minerals
Per serving (85 g)
- Vitamin A (RAE)
- 1.70 mcg
- Vitamin E
- 0.09 mg
- Thiamin (B1)
- 0.51 mg
- Riboflavin (B2)
- 0.20 mg
- Niacin (B3)
- 6.92 mg
- Vitamin B6
- 0.57 mg
- Vitamin B12
- 0.50 mcg
- Magnesium
- 21.3 mg
- Phosphorus
- 187 mg
- Zinc
- 1.82 mg
- Copper
- 0.07 mg
- Manganese
- 0.01 mg
- Selenium
- 37.1 mcg
Selecting, storing & prepping pork chop
- Selecting
- Bone-in chops tend to stay juicier and more flavorful than boneless during cooking, since the bone slows heat penetration slightly and helps retain moisture in the surrounding meat.
- Storing
- Raw pork chops keep 3-5 days in the refrigerator, or up to 6 months frozen. Cooked leftovers keep 3-4 days refrigerated.
- Prepping
- Brining chops in a simple saltwater solution for 30 minutes to a few hours before cooking helps keep this naturally lean cut moist, since pork chops can dry out quickly if overcooked.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 3 undetermined oz (85 g), pork chop is an excellent source of Selenium, Protein, Niacin, Thiamin, Vitamin B6, and Vitamin B12 and a good source of Zinc, Riboflavin, and Phosphorus.
Relatively high in Cholesterol per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 3 undetermined oz (85 g) serving.
Key metrics
Nutrient density
Per 100 kcal, pork chop delivers about 8% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More protein than 93% of foods · 69% of meat & poultry
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest meat & poultry to pork chop by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, pork chop is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in pork chop?
- A 3 undetermined oz (85 g) serving of pork chop has about 178 calories. Per 100 g, it has 209 calories — a moderate calorie density.
- How much protein is in pork chop?
- Pork chop provides about 22 g of protein per 3 undetermined oz (85 g) serving, which is 44% of the Daily Value — an excellent source.
- What are the macros in pork chop?
- Per serving, pork chop has roughly 22 g protein, 0 g carbohydrate, and 9 g fat. By calories, that is 51% protein, 0% carbohydrate, and 49% fat.
- Is pork chop high in protein?
- Pork chop has a protein density of about 12.3 g per 100 kcal, and 51% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in pork chop?
- Per 3 undetermined oz (85 g), pork chop is a notable source of Selenium, Niacin, Thiamin, Vitamin B6, Vitamin B12, and Zinc. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of pork chop?
- Per 3 undetermined oz (85 g), pork chop has 178 calories, 22 g protein, 0 g carbohydrate, and 9 g fat, plus notable amounts of Selenium, Niacin, Thiamin, Vitamin B6, Vitamin B12, and Zinc. See the full nutrition facts label above for every vitamin and mineral.
Use it
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 167827 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Pork chop Nutrition Facts.” https://nutrifactshub.com/foods/pork-chop