Calories in a pork chop
A broiled pork chop has 328 calories
A broiled bone-in pork chop has 328 calories and 40.2 g of protein. That's 157 g of meat and fat from a chop that weighs 209 g with the bone.
Three ounces of broiled chop is 85 g and 178 calories.
USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, broiled. Source checked September 29, 2026.
Chops by weight, cooked and raw
Pan-fried, USDA's chop weighs 172 g and has 409 calories. Raw, the meat from a 259 g chop weighs 199 g off the bone and has 338 calories.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| Meat and fat from 1 broiled bone-in pork chop | 157 g | 328 | 40.2 | 0 | 17.4 | 0 | 0 | 86.3 | 0 | USDA portion, 1 chop off the bone, from a 209 g cooked chop with the bone |
| 3 oz broiled pork chop | 85 g | 178 | 21.8 | 0 | 9.4 | 0 | 0 | 46.8 | 0 | USDA portion, 3 oz |
| 1 broiled chop, lean only | 146 g | 263 | 39.1 | 0 | 10.6 | 0 | 0 | 81.8 | 0 | USDA portion, 1 chop off the bone, from a 209 g cooked chop with the bone |
| 1 pan-fried pork chop | 172 g | 409 | 47.5 | 0 | 22.9 | 0 | 0 | 161.7 | 0 | USDA portion, 1 chop |
| Meat and fat from 1 raw bone-in pork chop | 199 g | 338 | 41.2 | 0 | 18 | 0 | 0 | 109.5 | 0 | USDA portion, 1 chop off the bone, from a 259 g raw chop with the bone |
USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, broiled. USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, pan-fried. USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, raw. Source checked September 29, 2026.
Protein and fat in a broiled chop
A broiled chop has 40.2 g of protein and 17.4 g of fat, with 0 g of carbs.
Planning the rest of the plate or comparing proteins? Chicken breast, salmon, eggs and ground beef each have a page, and the full list of calorie references has the sides.
| Nutrient | Meat and fat from 1 broiled bone-in pork chop | Per 100 g |
|---|---|---|
| Calories | 328 kcal | 209 kcal |
| Protein | 40.2 g | 25.6 g |
| Carbs | 0 g | 0 g |
| Fat | 17.4 g | 11.1 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Sodium | 86.3 mg | 55 mg |
- Calories in chicken breast
- Calories in salmon
- Calories in eggs
- Calories in ground beef
- All calorie references
USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, broiled. Source checked September 29, 2026.
Broiled, pan-fried, lean only and raw
Per 100 g, a broiled chop with its fat has 209 calories and the lean alone has 180. A pan-fried chop has 238, and a raw chop has 170.
All four records are bone-in center loin chops.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Broiled chop, lean and fat | 100 g | 209 | 25.6 | 0 | 11.1 | 0 | 0 | 55 | 0 |
| Broiled chop, lean only | 100 g | 180 | 26.8 | 0 | 7.3 | 0 | 0 | 56 | 0 |
| Pan-fried chop, lean and fat | 100 g | 238 | 27.6 | 0 | 13.3 | 0 | 0 | 94 | 0 |
| Raw chop, lean and fat | 100 g | 170 | 20.7 | 0 | 9 | 0 | 0 | 55 | 0 |
USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, broiled. USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean only, cooked, broiled. USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, pan-fried. USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, raw. Source checked September 29, 2026.
Eating the lean and leaving the fat
From a 209 g cooked chop, USDA counts 157 g of lean and fat, or 146 g if you eat only the lean. That's 328 calories against 263, and 17.4 g of fat against 10.6 g.
USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, broiled. USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean only, cooked, broiled. Source checked September 29, 2026.
Enter the weight of your chop
Cut the meat off the bone, weigh it and enter the grams below. The calculator uses a broiled chop with its fat. For pan-fried, use 238 calories per 100 g.
Chop with a sauce or a side? Describe the whole plate to TrueCal and review the estimate.
157 g has about 328 calories.
USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, broiled. USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, pan-fried. Source checked September 29, 2026.
How much protein does a broiled pork chop have?
A broiled chop has 40.2 g of protein, and 3 oz has 21.8 g. Per 100 g it's 25.6 g.
USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, broiled. Source checked September 29, 2026.
Does a pan-fried pork chop have more calories than a broiled one?
In USDA's records, yes. A pan-fried chop has 238 calories per 100 g and a broiled one has 209. A pan-fried chop weighs 172 g and has 409 calories.
USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, broiled. USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, pan-fried. Source checked September 29, 2026.
Log the portion you ate
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USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, broiled. USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean only, cooked, broiled. USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, cooked, pan-fried. USDA FoodData Central. Pork, fresh, loin, center loin, chops, bone-in, separable lean and fat, raw. Source checked September 29, 2026.