Quick Answer
A 6 ounce boneless pork chop pan fried in 1 teaspoon of oil contains approximately 300-350 calories depending on thickness. A bone-in chop will be slightly higher in calories.
Calorie Count Factors
The number of calories in a pan fried pork chop depends on several factors:
- Size of the pork chop – A larger, thicker chop will have more calories than a smaller, thinner one
- Bone-in or boneless – Bone-in chops have slightly more calories due to the bone and connective tissue
- Cooking method – Pan frying adds calories from oil. Grilling or baking uses little or no added fat
- Cooking time – The longer the cook time, the more fat rendered out of the pork
- Breading or coating – Breaded chops absorb more oil during cooking
- Fat trimming – Excess visible fat trimmed prior to cooking reduces calories
- Type of oil used – Type of oil used for pan frying impacts calorie count (olive oil vs. vegetable oil)
The USDA estimates a 6 ounce boneless, center cut pork chop, about 1 inch thick with excess fat removed, pan fried in 1 teaspoon oil contains approximately 320 calories.
Calories in Different Size Pork Chops
| Chop Size | Calories (boneless) |
|---|---|
| 4 oz | 210 |
| 6 oz | 320 |
| 8 oz | 430 |
| 10 oz | 540 |
| 12 oz | 650 |
As shown, the calories increase as the pork chop size increases. A 4 ounce boneless chop contains about 210 calories, while a 12 ounce chop has 650 calories.
Bone-In vs Boneless
Bone-in pork chops contain slightly more calories than an equal portion boneless chop. This is because bone-in chops contain the pork bones and some connective tissue that boneless chops do not.
The bones and connective tissue are rich in collagen and fat, which translates to additional calories. Most estimates suggest a bone-in chop has 10-15% more calories than a boneless chop of equal portion size.
So a 6 oz boneless chop with 320 calories would equal about 360-370 calories for a bone-in chop. The overall impact is small, so both types of chop can be enjoyed while monitoring calories.
Cooking Methods
The most popular cooking methods for pork chops include:
- Pan frying – cooking in oil in a skillet
- Grilling – cooking on a grill over direct high heat
- Baking – cooking in the oven
- Broiling – cooking under the oven broiler
Of these options, pan frying tends to add the most calories due to the oil or butter used. Grilling, broiling, and baking use little or no added fat so the chops are lower in calories.
For example, a 6 oz boneless pork chop pan fried in 1 tsp oil has 320 calories. The same chop grilled has about 290 calories. While pan frying gives the best browning and flavor, grilling is a lower calorie alternative.
If opting to pan fry, using a leaner oil like canola or olive oil instead of butter or lard can reduce the calories slightly. Brushing the chops lightly with oil rather than submerging in oil will also reduce excess calorie absorption.
Cooking Time
The longer a pork chop is cooked, the more fat and juices are rendered out of it. This can result in a small increase in calories compared to a chop cooked for a shorter time.
A chop cooked just until it reaches 145°F internally will have a bit less fat rendered than one cooked to 165°F. The difference is minor, but slightly undercooking lean chops helps retain moisture and minimizes fat loss.
An instant read thermometer should be used to prevent undercooking. Chops should reach a safe minimum internal temperature of 145°F with a 3 minute rest time.
Breading
Bread crumbs or panko are often used to create a crispy coating on pork chops. However, the breading does increase the calorie count significantly.
A 6 oz unbreaded boneless chop pan fried in 1 tsp of oil has about 320 calories. The same chop dredged in 1 oz of panko bread crumbs before frying would have about 380 calories. The extra carbs and oil absorption from the coating makes a noticeable difference.
To lighten the calories, you can use a thinner coating or bake the breaded chops. Panko crumbs also absorb less oil than regular bread crumbs. Going lighter on the breading helps balance flavors without excessive calories.
Fat Trimming
Trimming excess visible fat off pork chops before cooking will reduce the overall calories. Boneless loin chops and sirloin chops are already very lean, but some excess fat can still be trimmed.
Up to 10-15% of the total fat can be removed from a pork chop by trimming. This translates to a decent drop in calories while still leaving plenty of marbling for moisture and flavor.
It’s important not to over trim though, as too little fat can cause the chops to dry out during cooking. Leave a thin layer of fat on the chops while removing thick chunks around the edges.
Oil Used For Frying
When pan frying pork chops, the type of oil used makes a difference in the calorie count. While all oils contain similar amounts of fat and calories by volume, their smoke points vary.
Oils with higher smoke points like vegetable, canola, avocado, and grapeseed allow chops to be fried at higher temperatures with less oil absorption.
Butter, olive oil, and lard have lower smoke points, meaning more oil seeps into the chops during cooking. For less calorie absorption, opt for oils with smoke points between 400-450°F.
No matter what oil used, shallow fry the chops in a minimal amount rather than deep frying. About 1 teaspoon of oil in a non-stick skillet is all that’s needed for pan frying chops.
Tips to Reduce Calories
Here are some helpful tips for lightening up pan fried pork chops:
- Use center cut loin chops or sirloin chops which are leaner than other cuts
- Trim excess visible fat before cooking
- Opt for thinner boneless chops which require less cooking time
- Use a high smoke point oil like canola or vegetable oil
- Portion chops to 4-6 oz for proper serving sizes
- Use a non-stick pan to minimize the oil needed for frying
- Consider baking or grilling chops when possible to avoid added frying oil
- Avoid heavy breading or frying coatings which increase calories
With smart choices, you can keep pan fried pork chops around 300-350 calories while still getting plenty of delicious flavor.
Healthiest Ways to Cook Pork Chops
For the overall healthiest preparations, grilling, baking, and broiling pork chops are top choices. These methods require little or no added fat.
On the grill, chops can be cooked over direct high heat for 5-7 minutes per side. Use boneless chops 1-inch thick for best results. Brush lightly with oil before grilling if needed.
In the oven, chops can be baked at 425°F for 12-15 minutes per side or until fully cooked. Place them on a wire rack lined sheet pan so the fat can drip away.
Under the broiler, chops should be placed 3-4 inches from heat source and broiled about 5 minutes per side. Check for doneness with a thermometer.
These dry heat methods allow for charring and caramelization while avoiding the added fat of pan frying. The chops develop plenty of flavor without excess calories.
Low Calorie Seasonings and Flavorings
Even without pan frying or breading, pork chops can be extremely flavorful. Try these low calorie seasoning ideas:
- Fresh herbs – rosemary, thyme, sage, oregano
- Spices – garlic powder, onion powder, paprika, chili powder
- Citrus – lemon, lime, orange zest
- Vinegars – balsamic, sherry, red wine
- Mustards – dijon, whole grain, yellow
- Chili flakes or black pepper for heat
- Dry rubs – no sugar or oil
- Low sodium marinades and sauces
- Minimal salt
With the right herbs, spices, acids, and mustard, pork chops get plenty of flavor without needing breading, sauce, or salt. Try a dry rub recipe without any oil, butter, or sugar for an added kick.
Healthy Side Dishes
To make a well-rounded lower calorie meal, pork chops pair nicely with a variety of healthy vegetable side dishes. Here are some tasty options that compliment pan fried or grilled chops:
- Roasted broccoli or brussels sprouts
- Sauteed spinach or kale
- Roasted cauliflower
- Carrots with lemon and thyme
- Green beans almondine
- Grilled zucchini or squash
- Roasted root vegetables like potatoes, sweet potatoes, turnips, or parsnips
Aim for at least 1-2 cups of non-starchy vegetables as the side. This provides added nutrition including fiber, vitamins, minerals, and antioxidants.
Conclusion
A 6 ounce boneless, center cut pork chop pan fried in 1 teaspoon of oil contains approximately 300-350 calories depending on thickness. Opting for grilling, baking, or broiling reduces the calories slightly by avoiding added frying fat.
Other tips for lighter chops include trimming excess fat, using leaner cuts, portioning to 4-6 ounces, going easy on breading, and using lower calorie cooking oils. Pair your chops with non-starchy roasted vegetables for a well-rounded, healthy meal.
With some simple guidelines, pan fried pork chops can be enjoyed as part of a balanced diet without overdoing the calorie count. Careful portioning and cooking methods help keep this tasty protein dish in check.
