Pork Chop (Lean) Calories & Nutrition Facts
Versatile lean pork cut, excellent source of selenium and thiamine.
Quick answer
How many calories are in Pork Chop (Lean)?
Pork Chop (Lean) has 172 calories per 100g. A 3 oz cooked (85g) has about 146 calories. It is a moderate-calorie food, with most calories coming from protein.
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Practical Portion Guide for Pork Chop (Lean)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 3 oz cooked (85g) | 146 kcal | 22.1g | 0.0g | 0.0g | 6.0g |
| 4 oz cooked (113g) | 194 kcal | 29.4g | 0.0g | 0.0g | 7.9g |
| 6 oz large chop (170g) | 292 kcal | 44.2g | 0.0g | 0.0g | 11.9g |
| 100g reference | 172 kcal | 26.0g | 0.0g | 0.0g | 7.0g |
Bone-in, boneless, trimmed, breaded, and fried pork chops are different foods nutritionally. Weigh the edible cooked portion for the closest estimate.
% Daily Value: 3 oz cooked (85g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 3 oz cooked (85g) | % DV |
|---|---|---|---|---|
| Protein | 26g | 52% | 22.1g | 44% |
| Dietary fiber | 0g | 0% | 0g | 0% |
| Total carbohydrate | 0g | 0% | 0g | 0% |
| Total fat | 7g | 9% | 6g | 8% |
| Sodium | 56mg | 2% | 48mg | 2% |
| Cholesterol | 80mg | 27% | 68mg | 23% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Pork Chop (Lean) Fits Into a Diet
Lean pork chop fits best as a high-protein entree when grilled, baked, or pan-seared with measured oil.
Pair pork chop with potatoes, rice, beans, vegetables, salad, or fruit when you need a balanced plate rather than a protein-only meal.
Cooking loss concentrates calories per cooked gram, while marinades, breading, and sauces can add sodium, sugar, and fat beyond the lean reference.
Plan Around Pork Chop (Lean)
High-Protein Low-Calorie Foods
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Protein Calculator
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Macro Calculator
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Keto Diet Guide
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Compare Pork Chop (Lean) With Similar Proteins
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Pork Chop (Lean) | 172 kcal | 26g | 0g | 7g | 0g |
| Chicken Breast | 165 kcal | 31g | 0g | 3.6g | 0g |
| Salmon | 208 kcal | 20g | 0g | 13g | 0g |
| Tuna (Canned in Water) | 116 kcal | 25.5g | 0g | 1g | 0g |
| Eggs (Whole) | 155 kcal | 13g | 1.1g | 11g | 0g |
| Beef (Lean Ground) | 215 kcal | 26g | 0g | 12g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Pork Chop (Lean): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Pork Chop (Lean) high in protein?
Pork Chop (Lean) has 26g protein per 100g, which is 52% of the 50g FDA Daily Value. 3 oz cooked (85g) supplies about 22.1g, or 44% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a high-protein serving.
How many calories are in Pork Chop (Lean)?
Pork Chop (Lean) contains 172 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 104 calories from protein, 0 calories from carbohydrates, and 63 calories from fat; these estimates may not add up exactly to the listed total.
Is Pork Chop (Lean) good for weight loss?
Pork Chop (Lean) can be part of a weight loss diet with 172 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Pork Chop (Lean)?
Pork Chop (Lean) contains 26g of protein per 100g. This makes it an excellent high-protein food, ideal for muscle building and recovery.
What serving size should I track for Pork Chop (Lean)?
Track Pork Chop (Lean) by grams when precision matters. A practical starting point is 3 oz cooked (85g), which is about 146 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Pork Chop (Lean) keto-friendly?
Yes, Pork Chop (Lean) is keto-friendly with only 0g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Pork Chop (Lean) good for diabetics?
Pork Chop (Lean) may fit a diabetes meal plan, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Pork Chop (Lean)?
Calorique's food profile lists vitamins B1, B6, B12 and minerals including Phosphorus, Selenium, Zinc for Pork Chop (Lean). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Pork Chop (Lean)?
Calorique standardizes Pork Chop (Lean) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Chicken Breast
165 cal · 31g protein per 100g
Salmon
208 cal · 20g protein per 100g
Tuna (Canned in Water)
116 cal · 25.5g protein per 100g
Eggs (Whole)
155 cal · 13g protein per 100g
Beef (Lean Ground)
215 cal · 26g protein per 100g
Pork Tenderloin
143 cal · 26g protein per 100g
Tofu (Firm)
76 cal · 8g protein per 100g
Turkey Breast
135 cal · 30g protein per 100g