How many calories are in pork chop?
Pork chop has 172 calories per 3 oz cooked (85 g) — that's 202 calories per 100 g, roughly 9% of a 2,000-calorie day. Most of those calories come from fat.
USDA FoodData Central · boneless blade chop, broiled · FDC 168380
Calories by portion
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 oz cooked (85 g) | 172 | 21 g | 0.7 g | 9.4 g |
| 100 g | 202 | 24.7 g | 0.8 g | 11.1 g |
| 1 oz (28 g) | 57 | 7 g | 0.2 g | 3.1 g |
Where the calories come from
Protein 49% Carbs 2% Fat 49%
Calories computed from USDA per-100 g data (FDC 168380, SR Legacy). boneless blade chop, broiled. The macro split uses general Atwater factors (protein and carbs ≈ 4 cal/g, fat ≈ 9 cal/g) and is approximate.
A pork chop is a lean-ish piece of red meat, and the calorie math reflects that — reasonable, but not as light as white poultry. A standard 3 oz cooked chop (85 g) runs about 172 calories, which is 202 calories per 100 g, or roughly 57 calories per ounce. For that you get about 21 g of complete protein with essentially no carbohydrate, so the protein-per-calorie ratio is genuinely good. Most people, though, eat more than 3 ounces — a typical dinner chop is closer to 6 oz (~344 calories) — and the figure also shifts with the cut, which is where the real variation lives.
Where the calories come from
A pork chop splits its calories almost evenly between protein and fat. Run this cooked blade chop through the standard Atwater factors (protein and carbs ≈ 4 cal/g, fat ≈ 9 cal/g) and you get roughly 49% protein calories and 49% fat, with zero carbohydrate. The driver is the 11.1 g of fat per 100 g — moderate for red meat, but enough that fat, at 9 calories a gram, carries about half the total. That’s the structural difference between pork and a lean white meat: chicken breast spends almost nothing on fat, while a pork chop carries a real fat load alongside its protein. One note on the number itself — 202 calories per 100 g is the cooked figure. Raw pork tests lower per gram because cooking drives off water and renders some fat, concentrating the protein and calories together, so unless a label says “raw,” assume cooked.
The cut is the whole calorie story
The lever you control is which chop and how you trim it, because pork cuts vary a lot. The numbers here are for a boneless blade chop, which runs fattier than a trimmed loin chop — a center-cut loin chop is noticeably leaner for nearly identical protein, landing lower per ounce. And trimming the visible fat off any chop before cooking is an easy win that pulls real calories while leaving the protein untouched. So “pork chop calories” isn’t one number: a lean, trimmed loin chop eats lighter than this blade-cut figure, while a fattier rib chop runs higher. Per gram of protein, pork holds up well against beef and stays close to chicken — the choice of cut, more than the choice of pork, is what moves the calorie total.
For the full protein side of the same chop — including why pork is a standout source of thiamin — see protein in pork chop.
Packaged pork options, graded
Prefer something off the shelf? Here are the best-graded pork in our catalog — each scored on our transparent Labelgrade. Check the calorie line on each label for your goal.
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Labelgrade 64/100 · 80.1 cal · 9 g protein
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Frequently Asked Questions
How many calories are in a 3 oz cooked pork chop?
About 172 calories in a 3 oz cooked serving (85 g), based on 202 calories per 100 g (USDA FDC 168380, boneless blade chop, lean and fat, broiled). For those calories you get roughly 21 g of complete protein, so the protein-per-calorie ratio is strong.
How many calories are in a pork chop per 100 g or per ounce?
202 calories per 100 g of cooked pork chop, which is about 57 calories per ounce (28 g). Note this is the cooked figure — raw pork tests lower per gram because cooking drives off water and renders some fat, concentrating what's left.
Where do the calories in a pork chop come from?
A roughly even split between protein and fat. By Atwater factors, this cooked blade chop is about 49% protein calories and 49% fat, with essentially zero carbohydrate. The 11.1 g of fat per 100 g is what lifts it above a lean white meat — fat carries 9 calories a gram, so it drives most of the gap over chicken breast.
Is a pork chop high in calories?
Moderate, and lean-ish for red meat. At 202 calories per 100 g this blade chop sits near 90/10 ground beef and below most steak cuts, while landing above skinless chicken breast. A trimmed center-cut loin chop is leaner still — so 'pork chop calories' depends heavily on the cut and on whether you trim the fat.
How many calories are in a whole pork chop?
Most people eat more than 3 ounces. A typical 6 oz cooked dinner chop runs about 344 calories for roughly 42 g of protein, and an 8 oz cut clears 450 calories and 56 g of protein. Bone-in chops weigh more for the same meat, so judge calories by the edible portion, not the raw package weight.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 168380 (boneless blade pork chop, lean and fat, broiled; SR Legacy). We re-verify reference pages periodically and update when USDA revises its data.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the TDEE calculator to turn this into a daily target.