Pork chops are a popular and delicious cut of meat that are enjoyed by many. However, for those following low-carb or keto diets, understanding the carb content of pork chops is important. In this article, we will provide a detailed look at the net carb count of pork chops.
What are Net Carbs?
When looking at the carbohydrate content of foods on a low-carb diet, it is important to pay attention to net carbs rather than total carbs. Net carbs account for the fiber content of foods and give a more accurate representation of the food’s impact on blood sugar.
Net carbs are calculated by subtracting the grams of dietary fiber from the total carbohydrates. Because fiber is indigestible for humans, net carbs only consider digestible carbs that affect blood sugar levels.
To determine net carbs:
Total Carbohydrates – Dietary Fiber = Net Carbs
Focusing on net carbs rather than total carbs allows for a greater variety of foods that can be incorporated into a low-carb diet.
Carb Content of Pork Chops
The carb content of pork chops can vary depending on the cut of meat. However, most pork chops contain minimal amounts of carbohydrates:
- A 3-ounce pork loin chop contains 0 grams of carbs
- A 3-ounce boneless center cut pork chop contains 0 grams of carbs
- A 3-ounce bone-in center cut pork chop contains 0 grams of carbs
As you can see, most standard cuts of pork chops contain no carbohydrates on their own. However, the carbs can add up depending on how the pork chops are prepared and what they are served with.
Factors Affecting Carb Content
Here are some factors that can increase the net carb count of pork chops:
Breading or Batter
Breading or battering pork chops before frying will significantly increase the carb content. Typical breading contains starchy ingredients like flour or breadcrumbs. For example:
- 1 oz dry breadcrumbs: 15 grams carbs, 2 grams fiber. Net carbs = 13
- 1 oz all-purpose flour: 22 grams carbs, 2 grams fiber. Net carbs = 20
One breaded pork chop could easily have over 10 grams of net carbs from the coating alone.
Marinades and Sauces
Sweet marinades and barbecue sauces are flavorful ways to prepare pork chops but contain sugars that can quickly add carbs:
- 2 Tbsp ketchup: 4 grams carbs, 0 fiber. Net carbs = 4
- 2 Tbsp honey barbecue sauce: 12 grams carbs, 0 fiber. Net carbs = 12
- 2 Tbsp teriyaki sauce: 16 grams carbs, 0 fiber. Net carbs = 16
Opt for lower carb marinades like herbs, mustard, vinegar, olive oil, and spices instead.
Starch-Based Side Dishes
Even if the pork chop itself is low-carb, pairings like potatoes, rice, pasta, or corn can make the meal high in carbs overall. Some better low-carb side options include:
- Non-starchy vegetables like green beans, broccoli, Brussels sprouts, etc.
- Side salad with vinaigrette dressing
- Cauliflower rice or mashed cauliflower
How to Make Pork Chops Low-Carb
Here are some tips for keeping pork chops low in net carbs:
- Choose fattier cuts like pork loin or pork chops with bone in.
- Avoid breading or battering.
- Use simple herb rubs or plain seasoning instead of sweet sauces.
- Skip the sugary barbecue sauce and use hot sauce or mustard instead.
- Serve with non-starchy vegetable sides instead of grains or potatoes.
- Count any marinades or sauces toward your daily carb limit.
Low-Carb Pork Chop Recipes
Here are some delicious low-carb pork chop recipes under 5 grams of net carbs per serving:
Rosemary Garlic Pork Chops
Ingredients:
- Pork chops
- Olive oil
- Rosemary
- Garlic
- Salt and pepper
Instructions:
- Coat pork chops lightly in olive oil and season with salt, pepper, rosemary and garlic.
- Grill or pan fry over medium-high heat for 3-5 minutes per side until cooked through.
- Serve with a side salad or green vegetables.
Mustard Pork Chops
Ingredients:
- Pork chops
- Dijon or grainy mustard
- Olive oil
- Salt and pepper
Instructions:
- Rub pork chops evenly with mustard on both sides.
- Heat olive oil in a pan and cook chops over medium-high heat for 4-6 minutes per side.
- Season with salt and pepper.
- Serve with a side of broccoli cooked in olive oil and garlic.
Creamy Tuscan Pork Chops
Ingredients:
- Pork chops
- Olive oil
- Heavy cream
- Spinach
- Sun-dried tomatoes
- Parmesan cheese
- Garlic
- Red pepper flakes
- Salt and pepper
Instructions:
- Sear pork chops in olive oil over medium-high heat until browned, about 2-3 minutes per side.
- Remove chops and add garlic to the pan. Cook for 1 minute.
- Add heavy cream, sun-dried tomatoes and spinach. Cook until spinach wilts.
- Return chops to pan and simmer for 5 minutes until sauce thickens.
- Season with salt, pepper and red pepper flakes.
- Top with Parmesan before serving.
Nutrition Facts of Pork Chops
Here is the nutrition information for a 6-ounce bone-in, center cut pork chop according to the USDA:
| Nutrient | Amount |
|---|---|
| Calories | 291 |
| Fat | 16.7g |
| Protein | 35.8g |
| Carbs | 0g |
| Fiber | 0g |
| Net carbs | 0g |
As you can see, a 6-ounce pork chop by itself contains no carbohydrates or fiber, making its net carb count 0 grams.
Pork chops are an excellent source of high-quality protein and important vitamins and minerals like niacin, vitamin B6, phosphorus, zinc and selenium. They provide a good amount of the omega-3 fatty acid alpha-linoleic acid as well.
How Many Carbs Per Day on Keto?
The standard ketogenic diet recommends limiting net carbs to 20-50 grams per day. However, the exact amount can vary based on individual factors:
- Gender: Women may need to stay under 50 grams/day while men can often go up to 75 grams.
- Activity Level: Active individuals may be able to eat more carbs while maintaining ketosis.
- Metabolic Health: Those with metabolic syndrome or diabetes may need to restrict carbs to less than 30 grams.
The best approach is to start with 20-30 grams of net carbs and see how your body responds. Increase slowly while staying in ketosis until finding your personal carb tolerance for weight loss or maintenance.
When building a keto meal, low-carb foods like pork chops are perfect because they leave plenty of room in your daily carb limit for non-starchy veggies and low-sugar fruits like berries.
Serving Size and Calories of Pork Chops
The serving size of pork chops depends on your calorie needs and macronutrient goals. Here are some common serving sizes for pork chops:
- 3 ounces – Good for a side dish or part of a main course. Provides around 140 calories.
- 4 ounces – Typical serving size for women trying to lose or maintain weight. Has about 190 calories.
- 6 ounces – Common serving size for men or very active women. Contains around 290 calories.
- 8 ounces – Large portion better suited for occasional intake or very active men. Provides approximately 390 calories.
The lean protein and lack of carbs in pork chops makes them useful for hitting a protein goal without exceeding your carb limit for the day.
Pairing Pork Chops with Low-Carb Vegetables
Some delicious low-carb vegetables that pair well with pork chops include:
- Asparagus – High in vitamin K and folate. 5 spears has 3 grams net carbs.
- Brussels sprouts – Full of antioxidants like vitamin C and kaempferol. 1 cup has 5 grams net carbs.
- Green beans – Provide vitamin C, K and manganese. 1 cup has 5 grams net carbs.
- Broccoli – Loaded with nutrients like vitamin C, K, and chromium. 1 cup has 6 grams net carbs.
- Cauliflower – Versatile low-carb veggie with benefits like choline and fiber. 1 cup has 5 grams of net carbs.
Pairing pork with non-starchy vegetables helps keep net carbs low while providing a nutritious, satisfying meal.
Conclusion
Pork chops are a zero-carb food, making them an excellent choice for low-carb and ketogenic diets. While plain pork chops contain no carbs, the preparation method can increase the carb content significantly.
Opt for simple seasoning over breading and sweet sauces. Avoid starchy side dishes and pair pork chops with low-carb vegetables instead.
A 3-6 ounce pork chop fits easily into a daily low-carb target of 20-50 grams of net carbs. Be sure to count any additional ingredients toward your total carb limit.
With their zero carb content, high protein, and versatility, pork chops can be enjoyed regularly on a ketogenic diet.
