How much potassium is in pork chop?
Pork chop has 346 mg of potassium per 3 oz cooked (85 g) — about 7% of the 4,700 mg Daily Value. That's 407 mg per 100 g, roughly 0.8× a medium banana (~422 mg).
USDA FoodData Central · boneless blade chop, broiled · FDC 168380
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 3 oz cooked (85 g) | 346 mg | 7% | 49 mg | 172 |
| 100 g | 407 mg | 9% | 58 mg | 202 |
| 1 oz (28 g) | 115 mg | 2% | 16 mg | 57 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 168380, SR Legacy). boneless blade chop, broiled.
Potassium lives in most people’s heads under “fruits and vegetables,” so a pork chop rarely gets credit for it — but it earns more than you’d expect. A 3 oz cooked chop (85 g) carries about 346 mg of potassium, which is 407 mg per 100 g, roughly 7% of the 4,700 mg Daily Value, and about 0.8× the potassium of a medium banana (~422 mg). Because a dinner portion is usually bigger than 85 grams, a realistic 6 oz chop pushes toward 700 mg — more than a banana and a half, hiding in plain sight on a weeknight plate. And unlike cured pork, a fresh chop carries that potassium without a sodium penalty.
Why a fresh chop is a favorable potassium choice
Potassium is the blood-pressure mineral. It works against sodium to help relax blood-vessel walls, which is why potassium-rich, lower-sodium eating patterns like DASH are associated with healthier blood pressure — and why most people, who land well under the 4,700 mg target, are told to get more of it. What makes a fresh pork chop useful here is the company that potassium keeps: it’s naturally low in sodium, about 49 mg per 3 oz before you season it, so it sits on the favorable side of the sodium-to-potassium ratio heart guidelines care about. That’s the sharp contrast with cured pork — ham and bacon carry far more sodium than potassium — whereas an unprocessed chop tilts the ratio the right way. Of course, how you cook it matters: a heavy brine or a salty rub closes that gap, so the low-sodium advantage is real only if you don’t salt it away.
A protein food that also brings potassium
The honest framing is that a pork chop isn’t a potassium food the way a potato or a banana is — it’s a protein food that also brings a respectable amount of potassium, packaged with the micronutrients pork is actually prized for. The same 3 oz that delivers ~346 mg of potassium also carries about 21 g of complete protein, plus pork’s standout thiamin (vitamin B1) — it’s one of the richest food sources of it — along with selenium and vitamin B6. So when you build a meal around a chop, you’re hitting a protein target, nudging your potassium higher, and getting the B-vitamin package on the side, all from one cut, and all with low natural sodium. Among proteins it’s a solid potassium source, not a leader, but every milligram counts toward a target most people miss.
For the full muscle-and-micronutrient side of the same chop, 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.
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Labelgrade 64/100 · 9 g protein
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Frequently Asked Questions
How much potassium is in a 3 oz cooked pork chop?
About 346 mg of potassium in a 3 oz cooked serving (85 g), which is 407 mg per 100 g (USDA FDC 168380, boneless blade chop, broiled). A dinner-sized 6 oz chop roughly doubles that to nearly 700 mg.
What percent of the daily value for potassium is that?
About 7% of the FDA Daily Value of 4,700 mg per 3 oz serving. It's a solid contribution from a protein food — most of your potassium still comes from produce, beans, and dairy, but a pork chop adds a meaningful amount alongside its protein.
How does a pork chop's potassium compare to a banana?
A 3 oz chop has about 346 mg, roughly 0.8× the potassium of a medium banana (~422 mg). A realistic 6 oz dinner chop edges past one and a half bananas — so a pork-forward plate quietly carries real potassium, even though nobody thinks of pork as a potassium food.
Is a pork chop high in potassium?
It's a respectable source for a meat. At 407 mg per 100 g it lands among the higher-potassium proteins — ahead of many cuts and comparable to fish like salmon — though still below dedicated potassium foods like potatoes, beans, and bananas. Its real edge is pairing that potassium with low natural sodium and about 21 g of protein.
Why does potassium matter, and is a pork chop a good choice for it?
Potassium is the blood-pressure mineral — it counterbalances sodium and helps relax blood-vessel walls, which is why most people are told to get more of it. A fresh pork chop is a favorable choice here because it brings potassium while staying naturally low in sodium (about 49 mg per 3 oz before you season it), the opposite of cured pork like ham or bacon. This is general nutrition information, not medical advice.
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). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.