Pork chops are a popular and delicious cut of meat that can be part of a healthy diet when consumed in moderation. However, it’s important to understand how many calories are in a pork chop, especially if you are tracking your calorie or macro intake. In this article, we’ll explore how many calories are in a small to medium sized pork chop depending on the cut, cooking method and other factors. We’ll also provide some tips for enjoying pork chops as part of a balanced diet.
Calories in Different Cuts of Pork Chop
Not all pork chops are created equal when it comes to calories and fat content. The cut of pork, the amount of fat/marbling, and thickness can all impact the calorie count. Here is an overview of how many calories are in some common pork chop cuts:
Boneless Pork Loin Chop
A boneless pork loin chop that is 6 ounces (170 grams) contains about:
- Calories: 188
- Fat: 7 grams
- Protein: 26 grams
Boneless loin chops come from the loin primal cut and are leaner than other chops. They contain less fat compared to bone-in and rib chops.
Bone-In Center Cut Pork Chop
A bone-in pork chop that is 6 ounces (170 grams) contains approximately:
- Calories: 210
- Fat: 12 grams
- Protein: 24 grams
Center cut bone-in chops contain slightly more fat and calories because they have a bit more marbling than a boneless loin chop. The bone also adds some additional calories.
Boneless Ribeye Pork Chop
A 6 ounce (170 gram) boneless ribeye chop has roughly:
- Calories: 262
- Fat: 18 grams
- Protein: 24 grams
Ribeye chops come from the rib primal cut near the pork shoulder. They are fattier than loin chops, which accounts for the higher calorie count.
As you can see, the specific cut of pork makes a significant difference in the calorie content of a 6 ounce chop. Ribeye chops with the most fat are the highest, while lean boneless loin chops are the lowest.
Calories in Small vs Medium Pork Chops
In addition to the cut, the size of the pork chop also affects the calories. A smaller chop will have fewer calories than a medium or large chop. Here are some estimates:
Small Pork Chop (4 ounces)
A small 4 ounce boneless loin chop would contain around:
- Calories: 125
- Fat: 5 grams
- Protein: 17 grams
Medium Pork Chop (6 ounces)
A medium 6 ounce boneless loin chop contains about:
- Calories: 188
- Fat: 7 grams
- Protein: 26 grams
So when choosing a pork chop based on size, you can see that a smaller 4 ounce chop will have around 60 fewer calories than a medium 6 ounce chop. Keep portion sizes in mind if you are counting calories.
Calories and Cooking Method
The way you cook your pork chop also influences its calorie content. Chops that are pan-fried, breaded or fried contain more calories than chops cooked by lower fat methods.
Here’s a comparison of calories in a 6 ounce boneless loin pork chop depending on cooking method:
Pan-fried
- Calories: 218
- Fat: 12 grams
Pan frying without any oil or breading adds minimal extra calories.
Grilled
- Calories: 188
- Fat: 7 grams
Grilling is a healthy cooking method that keeps calories low.
Breaded and Pan-Fried
- Calories: 270
- Fat: 16 grams
Breading and frying adds a significant amount of extra calories and fat.
Baked
- Calories: 210
- Fat: 10 grams
Baking is another healthy cooking method that keeps calories moderately low.
As you can see, grilling, baking, and pan-frying without breading are lower calorie cooking methods. Deep frying or breading the chops adds a significant amount of extra calories, fat, and carbs.
Nutrition Tips for Enjoying Pork Chops
Here are some tips to keep in mind when buying and cooking pork chops:
- Choose leaner cuts like boneless loin chops to reduce calories and fat.
- Opt for smaller 4-5 oz portions to keep serving sizes in check.
- Use healthy cooking methods like grilling, baking or pan frying without breading.
- Avoid deep frying pork chops or breading them before cooking.
- Check labels and select chops with the lowest % Daily Value for total fat.
- Round out your meal with plenty of vegetables, whole grains, and other nutrient-dense foods.
- Watch your portion sizes if consuming multiple chops and limit higher calorie side dishes.
Making smart choices when purchasing and preparing pork chops can allow you to work them into a healthy diet. Moderation is key, as with any higher fat meat.
Nutrition Information
For reference, here are the nutrition facts for a 5 ounce boneless loin pork chop cooked by grilling:
Grilled Boneless Loin Pork Chop (5 oz)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 156 | 8% |
| Protein | 22g | 44% |
| Fat | 6g | 9% |
| Saturated Fat | 2g | 10% |
| Carbohydrates | 0g | 0% |
| Cholesterol | 70mg | 23% |
| Sodium | 55mg | 2% |
| Potassium | 347mg | 7% |
As you can see from the nutrition information, a 5 ounce grilled pork loin chop is a good source of protein at 22 grams. It’s also moderately low in saturated fat, sodium and other nutrients.
When consumed in moderation as part of a balanced diet, pork chops can be incorporated into healthy eating patterns. Carefully selecting your portions and cooking method are key factors for controlling calories and fat intake.
Sample Meal Plan with Pork Chops
Here is a sample meal plan incorporating pork chops into a balanced diet:
Breakfast
- 1 cup oatmeal made with low-fat milk
- 1 small banana
- 1 hard boiled egg
- Water or coffee
Lunch
- Tuna salad sandwich on whole wheat bread
- 1 cup vegetable soup
- 1 cup mixed greens salad with vinaigrette
- Water
Dinner
- 5 oz grilled boneless pork chop
- 1 cup roasted broccoli
- 1/2 cup brown rice
- Water
Snacks
- 1 medium apple
- 1 oz mozzarella cheese
- Baby carrots
This sample meal plan provides a balanced mix of protein, healthy fats, fiber-rich fruits and vegetables, and whole grains throughout the day. The 5 oz portion of pork chop fits into the dinner meal along with nutritious side dishes.
Conclusion
Pork chops can be part of a healthy diet when consumed in moderation. Selecting leaner cuts like boneless loin chops, using healthier cooking methods, and carefully controlling portion sizes allows you to enjoy the great taste and protein of pork chops while keeping calories in check. Aim for 4-6 ounces of cooked pork chop per serving and balance it out with plenty of vegetables, fruits, whole grains and other nutritious foods. This enables you to work pork chops into an overall healthy and balanced eating pattern.
