Pork Chop Macros: Complete Nutrition Facts & Calories

Pork chops are a protein powerhouse that often gets overlooked in favor of chicken and beef. With roughly 26 grams of protein per 100g cooked and zero carbs, pork chops deliver excellent macros for anyone tracking their nutrition—whether you’re building muscle, losing weight, or following a low-carb diet.

But not all pork chops are created equal. The cut you choose dramatically affects your macros, from lean center-cut loin chops to fattier rib chops. Understanding these differences helps you make smarter choices at the grocery store and track your intake more accurately.

This guide breaks down pork chop macros by cut, cooking method, and serving size, plus shows you how to fit them into various diet approaches.

Pork Chop Macros: Quick Reference

Here’s the macro breakdown for the most common pork chop preparations. All values are for boneless, cooked pork chops unless otherwise noted.

Measurement	Calories	Protein	Carbs	Fat
100g cooked (boneless)	231	26g	0g	13g
4 oz (113g) cooked	261	29g	0g	15g
6 oz (170g) cooked	393	44g	0g	22g
8 oz (227g) cooked	524	59g	0g	30g
100g raw (boneless)	171	21g	0g	9g
1 medium chop (145g cooked)	335	38g	0g	19g

Key insight: Like all meats, pork chops lose about 25% of their weight during cooking due to moisture loss. A 6 oz raw pork chop becomes roughly 4.5 oz cooked. The total calories and protein remain the same—they’re just concentrated into less weight.

Pork Chop Macros by Cut

Different pork chop cuts vary significantly in fat content, which affects total calories.

Center-Cut Loin Chops (Leanest)

Serving	Calories	Protein	Carbs	Fat
100g cooked	197	27g	0g	9g
4 oz cooked	223	31g	0g	10g
6 oz cooked	335	46g	0g	15g

Center-cut loin chops are the leanest option. Cut from the center of the loin, they have minimal fat marbling and deliver maximum protein per calorie. Ideal for fat loss phases.

Rib Chops (Most Flavorful)

Serving	Calories	Protein	Carbs	Fat
100g cooked	252	25g	0g	16g
4 oz cooked	285	28g	0g	18g
6 oz cooked	428	43g	0g	27g

Rib chops come from the rib section and have more marbling. They’re juicier and more forgiving to cook, but higher in fat. Great for keto and those in a muscle-building phase.

Bone-In Chops

Serving	Calories	Protein	Carbs	Fat
100g meat only	231	26g	0g	13g
1 medium bone-in (200g total)	347	39g	0g	20g

Bone-in chops include the weight of the bone, which is about 15-20% of the total weight. When tracking, either weigh just the meat or account for bone weight in your calculation.

Blade Chops (Fattiest)

Serving	Calories	Protein	Carbs	Fat
100g cooked	275	24g	0g	19g
4 oz cooked	311	27g	0g	21g

Blade chops come from the shoulder end of the loin. They have the most fat and connective tissue, making them great for braising but highest in calories.

How Cooking Method Affects Macros

The way you cook pork chops can add significant calories—or keep them lean.

Grilled or Baked (No Added Fat)

Serving	Calories	Protein	Carbs	Fat
4 oz cooked	261	29g	0g	15g

This is your baseline. No added oil means you’re getting only the fat naturally present in the meat.

Pan-Fried in Oil (1 tbsp)

Serving	Calories	Protein	Carbs	Fat
4 oz cooked	381	29g	0g	29g

Adding 1 tablespoon of oil increases the calorie count by 120 and adds 14g of fat. The pork absorbs some oil during cooking.

Breaded and Fried

Serving	Calories	Protein	Carbs	Fat
4 oz cooked	450	25g	15g	30g

Breading adds carbs from the flour and breadcrumbs, plus extra fat from frying. A breaded pork chop has roughly 70% more calories than a plain grilled one.

Pro tip: Use cooking spray instead of oil to minimize added fat. Air frying breaded pork chops also reduces fat absorption significantly.

Understanding Macronutrients

To make the most of pork chops in your diet, it helps to understand what macronutrients are and how they work together. Protein is the star macro in pork chops, essential for muscle building and repair.

Pork Chops vs. Other Proteins

How do pork chops stack up against other popular protein sources?

Protein (100g cooked)	Calories	Protein	Carbs	Fat
Pork chop (center-cut)	197	27g	0g	9g
Chicken breast	165	31g	0g	3.6g
Salmon	208	20g	0g	13g
Ground beef (90% lean)	217	27g	0g	11g
Steak (sirloin)	206	26g	0g	11g

The takeaway: Lean pork chops have macros very similar to 90% lean ground beef and sirloin steak. They’re slightly higher in fat than chicken breast but offer more variety in your protein rotation.

How Pork Chops Fit Different Diets

Keto and Low-Carb

Pork chops are perfect for keto with zero carbs. Fattier cuts like rib chops help you meet your fat goals while staying in ketosis. Pair with non-starchy vegetables like asparagus or cauliflower mash.

High-Protein Diets

At 26-27g protein per 100g, pork chops deliver excellent protein density. A 6 oz chop provides nearly 45g of protein, helping you hit daily targets of 150g+ without eating huge volumes of food.

Calorie Deficit for Fat Loss

Choose center-cut loin chops for the leanest option. At 197 calories and 27g protein per 100g, they’re nearly as lean as chicken breast while offering more flavor. Grill or bake without added oil.

Muscle Building (Bulking)

When bulking, the extra fat in pork chops helps you meet calorie goals without feeling overly stuffed. Rib chops provide around 250 calories per 100g with excellent protein, making it easier to eat in a surplus.

Meal Ideas with Pork Chops

Macro-Friendly Pork Chop Meals

High-Protein Lunch (520 cal, 52g protein, 28g carbs, 22g fat)

• 6 oz grilled center-cut pork chop
• 1 cup roasted sweet potato
• 1 cup steamed broccoli

Keto Dinner (580 cal, 48g protein, 6g carbs, 40g fat)

• 6 oz pan-seared rib chop (in butter)
• Cauliflower mash with cheese
• Sautéed spinach

Lean and Clean (350 cal, 45g protein, 12g carbs, 12g fat)

• 6 oz baked center-cut pork chop
• 1 cup roasted Brussels sprouts
• Side salad with vinegar dressing

Meal Prep Friendly (450 cal, 40g protein, 35g carbs, 15g fat)

• 5 oz sliced pork chop
• 3/4 cup brown rice
• Stir-fried vegetables

Quick Weeknight (400 cal, 38g protein, 20g carbs, 18g fat)

• 5 oz pork chop
• 1 medium baked potato
• Steamed green beans

Tracking Pork Chops Accurately

Raw vs. Cooked Weight

Always note whether you’re logging raw or cooked weight. Most tracking apps have entries for both, but using the wrong one can throw off your macros by 25%.

Best practice: Weigh raw, cook, then log as “raw” weight. This gives you the most accurate count since moisture loss varies with cooking method.

Accounting for Bone

If buying bone-in chops, remember that 15-20% of the weight is bone. Either:

• Remove the bone and weigh just the meat
• Buy boneless to simplify tracking
• Use a bone-in specific entry in your tracking app

Use the Macro Calculator

Not sure how pork chops fit into your daily targets? Use our free macro calculator to determine your ideal protein, carb, and fat goals based on your specific goals.

Buying and Storing Tips

At the Store

• For lean macros: Choose center-cut loin chops
• For keto/flavor: Choose rib chops
• For budget: Blade chops are usually cheapest
• Look for pink color with minimal gray
• Fat should be white, not yellow

Storage

• Refrigerator: 3-5 days in original packaging
• Freezer: 4-6 months wrapped tightly
• Thaw in refrigerator overnight, never at room temperature

Cooking Temperature

Pork is safe at 145°F (63°C) internal temperature, followed by a 3-minute rest. Using a meat thermometer prevents both undercooking and the dry, tough texture of overcooked pork.

Common Questions About Pork Chop Macros

Is Pork Healthier Than Beef?

Lean pork and lean beef have similar macros and both fit into a healthy diet. Pork tends to be slightly lower in saturated fat, while beef is higher in certain B vitamins. Both are excellent protein sources—variety is key.

Why Do Pork Chop Macros Vary So Much?

The cut matters enormously. A blade chop can have nearly 80% more fat than a center-cut loin chop. Always identify your specific cut when tracking. When in doubt, use “pork chop, lean only” entries for a conservative estimate.

Can I Eat Pork Chops Every Day?

From a macro perspective, yes. Pork chops provide complete protein with all essential amino acids. For overall nutrition, rotating between pork, chicken, fish, and beef ensures you get a variety of micronutrients. The flexible dieting approach supports variety while staying on target.

Final Thoughts

Pork chops deserve a regular spot in your meal rotation. They deliver excellent protein with zero carbs, work for virtually any diet approach, and offer more flavor variety than chicken breast. The key is choosing the right cut for your goals:

• Fat loss: Center-cut loin chops, grilled or baked
• Keto: Rib chops or blade chops with added fats
• Muscle building: Any cut works; fattier cuts help meet calorie goals
• Maintenance: Rotate between cuts based on your other meals that day

Track accurately by weighing before cooking, choose your cut wisely, and pork chops become a reliable tool for hitting your macros consistently.