Calories in pork chop
Top loin chop, boneless, lean only, braised. 170 kcal (711 kJ) per 100 g. Choose a portion below and every figure on the page updates.
A boneless pork chop from the top loin provides 170 kcal (711 kJ) per 100 g cooked, with about 31 g of protein and 4 g of fat. That makes it a lean cut, closer to skinless chicken breast than to fattier pork such as belly or shoulder. Pork chops are also rich in thiamin (vitamin B1) and selenium, two nutrients pork supplies more generously than most other meats.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 135 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 230 kcal | – |
| Energy | 960 kJ | – |
| Protein | 41.2 g | 82% |
| Total fat | 5.9 g | 8% |
| Saturated | 2.24 g | 11% |
| Monounsaturated | 2.61 g | – |
| Polyunsaturated | 0.74 g | – |
| Trans | 0.02 g | – |
| Cholesterol | 96 mg | 32% |
| Total carbohydrate | 0 g | 0% |
| Sugars | 0 g | – |
| Fibre | 0 g | 0% |
| Water | 87.9 g | – |
| Vitamins | ||
| Vitamin A | 2.7 µg | <1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1.215 µg | 6% |
| Vitamin E | 0.338 mg | 2% |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.736 mg | 61% |
| Riboflavin (B2) | 0.331 mg | 25% |
| Niacin (B3) | 13.9 mg | 87% |
| Pantothenic acid (B5) | 1.4 mg | 28% |
| Vitamin B6 | 0.757 mg | 45% |
| Folate | 0 µg | 0% |
| Vitamin B12 | 0.891 µg | 37% |
| Choline | 141.6 mg | 26% |
| Minerals | ||
| Calcium | 10.8 mg | <1% |
| Iron | 1.229 mg | 7% |
| Magnesium | 31.1 mg | 7% |
| Phosphorus | 310.5 mg | 25% |
| Potassium | 363.2 mg | 8% |
| Sodium | 90.5 mg | 4% |
| Zinc | 3.2 mg | 29% |
| Copper | 0.117 mg | 13% |
| Manganese | 0.014 mg | <1% |
| Selenium | 56.8 µg | 103% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 chop, boneless | 135 | 230 | 960 | 41.2 | 0 | 5.9 |
| 3 oz | 85 | 144 | 605 | 26 | 0 | 3.7 |
Things worth knowing
- One boneless chop (135 g cooked) has about 230 kcal / 960 kJ and roughly 41 g of protein; a 3 oz (85 g) portion is about 144 kcal / 605 kJ.
- Trimming the fat makes a modest difference: USDA lists a broiled boneless top loin chop at 173 kcal per 100 g with the fat trimmed and 196 kcal with the fat eaten.
- A 3 oz portion provides about 36 µg of selenium, around 65% of the Daily Value, plus close to half a milligram of thiamin.
- Bone-in chops look larger on the plate, but the figures above are for edible meat, so weigh after removing the bone if you are tracking closely.
Converting these figures
One 1 chop, boneless of pork chop is 230 kcal, which is 960 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 141 g of pork chop to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 20 meats in one table →
Source: USDA FoodData Central, SR Legacy 10067. Values are averages; individual samples vary with variety, growing conditions, and preparation.