Foods

Pork Chop Calories and Macros — Nutrition Facts per 1 medium chop (145g, cooked)

Pork Chop: 303 cal, 37.1g protein, 0g carbs, 16.1g fat per 1 medium chop (145g, cooked). Full nutrition breakdown, how pork chop fits common goals, and the fastest way to track it.

By Bento Bunny Team

Tracking pork chop? Expect 303 calories per 1 medium chop (145g, cooked), with 37.1g of protein, 0g of carbs, and 16.1g of fat. The full micronutrient picture and goal-fit notes follow, with figures drawn from USDA FoodData Central.

Pork Chop nutrition facts

NutrientPer 1 medium chop (145g, cooked)% Daily Value*
Calories303 kcal15%
Protein37.1 g74%
Carbohydrates0 g0%
Fat16.1 g21%
Saturated fat5.1 g26%
Fiber0 g0%
Sugar0 g—
Sodium80 mg3%
Cholesterol122 mg41%
Potassium499 mg11%
Calcium35 mg3%
Iron1.2 mg7%
Vitamin C0 mg0%

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Bone-in center loin chop, broiled, lean and fat. Trimming the fat rim before eating brings it down to about 180 kcal per 100g.

How does pork chop fit your goals?

With 37.1g of protein per 1 medium chop (145g, cooked), pork chop is a workhorse for anyone tracking macros for weight loss or muscle gain. Protein is the most satiating macro and the hardest to over-eat by accident, which is why high-protein foods anchor most successful cutting and recomposition plans. A single serving covers roughly 25% of a 150g daily protein target — the kind of number that adds up quickly when you build meals around it.

Diet-wise, pork chop fits keto, low-carb, and high-protein eating patterns.

Micronutrients worth noting

Beyond the macros, pork chop pulls real weight on potassium (11% DV) per 1 medium chop (145g, cooked) — the kind of micronutrient density that calorie counts alone don't show.

How pork chop compares to other proteins

Food (per 100g)CaloriesProteinCarbsFat
Pork Chop20925.6g0g11.1g
Sardines (canned in oil)20824.6g0g11.4g
Ground Turkey (cooked)20327.4g0g10.4g
Salmon20622.1g0g12.4g

Tracking pork chop in Bento Bunny

Logging foods like pork chop manually means digging through a database, picking the right entry, and adjusting the serving size — multiple taps per meal. With Bento Bunny's AI photo tracking, you snap one picture and the macros land in your daily total automatically. For pork chop specifically, the model recognises typical portion sizes well, so the numbers above will land within a few percent of what you'd get from manual weighing.

Related foods

Browse all proteins in the food database.

Pork Chop calories by serving size

ServingCaloriesProteinCarbsFat
1 medium chop (145g, cooked)30337.1g0g16.1g
100g (cooked)20925.6g0g11.1g

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Frequently Asked Questions

How many calories are in 1 medium chop (145g, cooked) of pork chop?
Pork Chop contains 303 calories per 1 medium chop (145g, cooked), made up of 37.1g of protein, 0g of carbohydrates, and 16.1g of fat.
How many calories are in 100g of pork chop?
Per 100g, pork chop comes to 209 calories, with 25.6g of protein, 0g of carbs, and 11.1g of fat (USDA FoodData Central).
How much protein is in pork chop?
A 1 medium chop (145g, cooked) serving of pork chop provides 37.1g of protein, which is roughly 74% of the FDA daily value of 50g.
Is pork chop good for weight loss?
Yes — pork chop is protein-dense (37.1g per 1 medium chop (145g, cooked) at only 303 calories), and high-protein foods are consistently linked to better satiety and fat-free mass retention during a calorie deficit. It's one of the easier foods to over-rely on without ill effect.
What's the easiest way to track pork chop?
Photo-based logging is the fastest path — apps like Bento Bunny identify pork chop and estimate portion size from a single picture, removing the need to search a database or weigh every serving.