How many calories in a Pork Chop cooked on a grill?

When it comes to grilled pork chops, the number of calories can vary depending on a few key factors. In general, a 6 oz boneless pork chop cooked on a grill contains around 220-250 calories. However, the exact calorie count depends on the cut of meat, whether bone is included, cooking method and time, and any glazes, marinades or seasonings added.

Quick Answer

On average, a 6 oz boneless center cut pork chop grilled for about 8-10 minutes contains approximately:

  • 240 calories
  • 8 g fat
  • 0 g carbs
  • 34 g protein

The number of calories can be slightly higher or lower depending on the specific cut, thickness, cooking time, and preparation method.

Calories by Cut and Thickness

Different cuts and thicknesses of pork chops will have slight variations in calories and macronutrients:

Cut & Thickness Calories (6 oz) Fat (g) Carbs (g) Protein (g)
Center cut, 3/4″ thick 240 8 0 34
Boneless sirloin, 1″ thick 260 11 0 30
Bone-in rib chop, 1″ thick 285 17 0 26

As shown, a thicker bone-in rib chop cooked on the grill will be higher in calories and fat compared to a thinner center cut chop.

Cooking Method and Time

The cooking method and duration will also impact the calories and nutrients in a grilled pork chop:

  • Grilling: Grilling a 3/4” thick chop over medium high heat for 8-10 minutes per side will add little to no extra calories while producing flavorful browning.
  • Pan frying: Cooks faster than grilling but requires more added fat or oil, adding about 50 extra calories per tablespoon used.
  • Broiling: Broiling for 7-9 minutes per side adds no extra calories but may produce a less browned exterior.
  • Baking: Baking in the oven at 350°F for 15-20 minutes uses no added fat but can dry out the meat if overcooked.

For the lowest calorie option, grilling or broiling is best. Pan frying adds extra calories from cooking fat or oil. The longer the cooking time, the more opportunities for burning or charring that can slightly increase carcinogens as well.

Marinades, Glazes and Seasonings

Marinades, glazes and seasonings also contribute small amounts of calories:

  • Dry rub: A salt-free, herb-only rub adds negligible calories.
  • Marinade: Marinades have around 5-15 calories per tablespoon from oil, sweeteners, or flavorings.
  • BBQ sauce glaze: Thick sauces add around 15-30 calories per tablespoon.
  • Honey mustard glaze: Adds around 20 calories per tablespoon of glaze.

For the lowest calorie options, use a simple herb rub or marinade focused on acid, spices and herbs vs sugars, oil and thickeners. However, the small calories added by glazes or marinades can provide lots of flavor.

Nutrition Benefits of Grilled Pork

While grilled pork chops are relatively high in calories and fat compared to chicken or fish, they still provide excellent nutrition:

  • High quality protein: With around 34 grams per 6 oz chop, pork provides the amino acids needed to maintain and build muscle.
  • B vitamins: Pork contains thiamin, niacin, vitamin B6 and B12 for energy metabolism and red blood cell production.
  • Selenium: A 6 oz portion provides over half the daily need of this antioxidant mineral.
  • Zinc: Necessary for immunity and cell growth, pork supplies about 25% of the RDI for zinc.
  • Iron: Pork contains heme-iron, the most bioavailable form, helping prevent anemia.

When prepared without too much added fat and not overcooked, grilled pork can be part of a healthy diet in moderation. Leaner cuts are ideal.

Lowering Calories in Grilled Pork Chops

There are several easy ways to reduce the calories in grilled pork chops:

  • Choose a leaner cut like center cut loin or tenderloin.
  • Remove all visible fat before cooking.
  • Use a simple herb rub instead of high-calorie marinades or sauces.
  • Opt for thinner 3/4” chops which require less cooking time.
  • Avoid charring or burning the meat, which creates harmful compounds.
  • Check temperature early and allow carryover cooking to avoid overcooking.
  • Serve smaller 4 oz portions instead of 6-8 oz.

With the right cut, prep, seasoning, and cooking method, pork chops can fit into a healthy low calorie meal plan.

High Calorie Add-Ons

While grilled pork chops are relatively high in calories on their own, the calorie count can climb much higher with certain add-ons:

  • Thick BBQ sauces: Can add 150-200 calories per chopped when liberally glazed.
  • Fried pork rinds: Add about 40 calories per cup as a crunchy topping.
  • High fat cheese: Full-fat shredded cheddar or melted mozzarella provides about 110 calories per 1/4 cup.
  • Buttery mashed potatoes: Hits around 200 calories for a 1/2 cup side.
  • Biscuits with honey: Around 300 calories for a large butter biscuit plus honey.

While these all taste delicious with pork chops, moderation is key. Balance any high calorie additions with lower calorie sides and keep reasonable portions.

Low Calorie Pairings

Some lower calorie side dishes and ingredients that complement grilled pork chops include:

  • Grilled vegetables: Grill zucchini, peppers, onions, etc for under 50 calories per serving.
  • Green salad: Use a light vinaigrette or lemon juice for around 75 calories per cup.
  • Baked sweet potato: Has about 90 calories for a medium baked potato.
  • Air fried oven fries: Around 100-150 calories for a 15-20 fry portion.
  • Corn on the cob: Provides around 105 calories per large ear.
  • Sautéed spinach: Wilted spinach has only around 40 calories per cooked cup.

Pairing pork with lower calorie vegetables, fruits, whole grains and lean proteins helps balance the meal.


A 6 oz boneless pork chop grilled for 8-10 minutes contains approximately 240 calories and 34 grams of protein. The exact amount varies based on cut, thickness, cooking method and any glazes or seasonings added. While relatively high in calories and fat compared to some other proteins, grilled pork still provides high quality protein, important vitamins and minerals. Choosing a lean cut, removing fat, limiting high calorie add-ons, and pairing with lower calorie sides can help keep calories in check.

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