How many calories are in a boneless pork loin chop?

A boneless pork loin chop is a lean cut of meat that can be a tasty and nutritious addition to a healthy diet. But like all foods, it’s important to pay attention to portion sizes and calories when eating pork. This article will provide a detailed breakdown of the calorie and nutrient content of boneless pork loin chops.

The Basics of Pork Loin Chops

Pork loin chops come from the loin section of the pig, which runs along the back. This area contains relatively little fat compared to other cuts like pork belly or shoulder. Pork chops from the loin are divided into two main categories:

  • Bone-in loin chops
  • Boneless loin chops

Boneless chops have had the bone removed before being sold. They tend to be more uniform in shape and size than bone-in chops.

Pork loin chops are considered a lean cut of meat. For a 3 ounce serving, a boneless chop contains:

  • Calories: 139
  • Fat: 4g
  • Protein: 25g

This nutrient profile makes pork chops a good source of high-quality protein. Protein helps maintain and repair tissues in the body. The leanness of pork chops also means they can fit into a cholesterol-conscious diet when consumed in moderation.

Calories in a 6 Ounce Pork Chop

To determine calories and nutrients for boneless pork chops, the standard serving size used is 3 ounces. This is about the size of a deck of cards and provides a consistent benchmark for measurement.

However, a typical boneless pork chop may weigh anywhere from 4 to 8 ounces. So if you’re meal planning or tracking calories, you’ll need to adjust the counts accordingly.

Here are the approximate calories and macronutrients for different boneless pork chop sizes:

Chop Size Calories Fat (g) Protein (g)
3 ounces 139 4 25
4 ounces 186 5 34
6 ounces 278 8 50
8 ounces 372 11 67

As you can see, the calories and protein increase proportionally as the chop size goes up. A 6 ounce boneless pork chop contains about 278 calories, 8g of fat, and 50g protein.

Nutrients in Pork Loin Chops

In addition to being a high-quality source of protein, boneless pork chops contain a variety of vitamins and minerals:

  • Thiamin: Pork provides about 11% of the RDI for this B vitamin per 3 ounce serving. Thiamin is important for converting food into energy.
  • Niacin: Niacin helps the body process fats and proteins. A 3 ounce pork chop offers 16% of the recommended daily amount.
  • Vitamin B6: Important for nerve and immune system function. Pork chops provide 18% of the RDI for vitamin B6 per serving.
  • Phosphorus: Aids in bone health and kidney function. Pork contains 15% of the RDI for phosphorus.
  • Zinc: Supports immune function and cell growth. Pork provides 26% of the daily recommended zinc intake.
  • Selenium: An antioxidant that protects cells from damage. Pork contains 47% of the RDI for selenium per serving.

In addition to these nutrients, pork chops contain smaller amounts of riboflavin, vitamin B12, iron, magnesium, and potassium.

Comparing Calories to Other Proteins

At around 140 calories per 3 ounce serving, boneless pork chops are mid-range in calorie density compared to other types of meat:

Food Calories (per 3oz serving)
Skinless chicken breast 128
Ground turkey (90% lean) 135
Sirloin steak 158
Boneless pork chop 139
Ground beef (90% lean) 155
Salmon fillet 175
Ribeye steak 183

Pork has slightly fewer calories than beef cuts like ground beef and ribeye. It has a bit more than super lean options like skinless chicken breast. The calorie count is quite comparable to salmon, making pork a versatile option for many diet plans.

Cooking Methods and Calorie Changes

The basic calorie and nutrient information for pork chops applies to raw meat. The way you cook them can alter the counts slightly:

  • Grilling: Considered one of the healthiest cooking methods. Grilled chops will have similar calorie counts to raw.
  • Broiling: Another healthy option where the chops are cooked under direct high heat. Adds minimal calories.
  • Roasting: Using moderate heat in the oven with little added fat. Calories will remain close to raw values.
  • Pan-frying: Cooks the chops on the stovetop with a small amount of oil. Adding some oil will increase calories slightly.
  • Deep frying: Submerging the chops in hot oil adds a significant number of calories from absorbed fat.

If you’re tracking your food intake closely, your best bet is to calculate calories based on the raw weights and portions. Any cooking additions and changes will be small for most healthy cooking methods.

Factors That Alter Calorie Counts

There are a few factors that can change the calorie counts of pork chops at home versus the raw estimates:

  • Portion sizes: Weighing chops after cooking will give you the most accurate counts versus relying on raw weights.
  • Leanness: Chops with more visible fat will have slightly higher calorie and fat contents.
  • Cooking oil: Any added fats like oil or butter will increase the overall calories.
  • Breading or batter: Breadcrumbs or batter add extra calories in addition to the chop itself.
  • Sauces and seasonings: Thick sauces or marinades can significantly increase calories per serving.

For the most accurate tracking, try weighing cooked portions and measuring any added fats or sauces you include in a recipe.

How to Lower Calories in Pork Chops

For those monitoring their calorie intakes, there are easy ways to reduce the counts for pork chops without sacrificing flavor:

  • Purchase leaner chops with less visible fat.
  • Trim any excess fat before cooking.
  • Cook using lower-calorie methods like grilling, roasting, or broiling.
  • Control portion sizes by weighing or measuring chops.
  • Use lower-calorie seasoning like herbs rather than heavy sauces.
  • Skip higher-calorie add-ons like deep frying, batter, or breaded coatings.

With some simple adjustments like these, you can enjoy tasty pork chops as part of a healthy diet.


Boneless pork loin chops are a lean, protein-rich choice with a moderately low calorie count. A typical 6 ounce serving provides around 278 calories and 50 grams of protein.

These chops are a good source of thiamin, niacin, vitamin B6, phosphorus, zinc, and selenium as well. Their nutrient profile makes pork a quality option as part of a balanced diet.

Paying attention to portion sizes and cooking methods can help keep calories in check. Opt for lower-fat cooking techniques and avoid deep frying or heavy breading.

With some simple precautions, boneless pork loin chops can be incorporated into your diet to add flavor and variety while still maintaining overall calorie goals.

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