Pork chop, boneless, raw
Raw
201 kcal (193-209) per 100 g
- Protein
- 21.1 g
- Carbs
- 0 g
- Fat
- 13 g
Source: USDA FoodData Central, SR Legacy, FDC 168286.
Calories in pork chop
Cooked pork chop, 1 chop (137 g), has 314 kcal. 100 g cooked is 229 kcal; 100 g raw is 201 kcal.
Boneless pork chop raw and pan-broiled, with the bone and fat traps spelled out.
Calories by amount
By piece
Scroll sideways to see all columns.
| Amount | Weight (g) | Calories (kcal) | Basis |
|---|---|---|---|
| Cooked pork chop | |||
| 1 chop | 137 | 314282-346 | USDA household measure |
| Raw pork chop | |||
| 1 chop | 170 | 342307-377 | USDA household measure |
Typical servings, Remembite estimates
Remembite typical-serving estimates, not USDA measures. Each serving weight is our assumption, so weigh your own portion when you can.
| Serving | Weight (g) | Calories (kcal) |
|---|---|---|
| small portionEstimate | 85 | 195157-232 |
| medium portionEstimate | 140 | 321258-384 |
| large portionEstimate | 200 | 458366-550 |
By weight
| Amount | Raw (kcal) | Cooked (kcal) |
|---|---|---|
| 50 g | 10197-104 | 115110-119 |
| 100 g | 201193-209 | 229220-238 |
| 150 g | 302290-313 | 344330-357 |
| 200 g | 402387-417 | 458440-476 |
| 1 oz (28 g) | 5755-59 | 6562-67 |
| 4 oz (113 g) | 228219-237 | 260250-270 |
| 8 oz, 1/2 lb (227 g) | 456438-473 | 519499-539 |
| 1 lb (454 g) | 912877-947 | 1039999-1079 |
Small numbers after each value are the range, with about an 80 percent chance that the reference value falls inside. Weights are calculated from 100 g of each USDA record. How the range works.
Raw vs cooked, per 100 g
Pork chop, boneless, pan-broiled
Cooked
229 kcal (220-238) per 100 g
- Protein
- 26.7 g
- Carbs
- 0 g
- Fat
- 13.6 g
Source: USDA FoodData Central, SR Legacy, FDC 168298.
Cooking yield, USDA
80% of the raw weight remains after pan-broiling (USDA ARS, one sample). It varies with cooking method.
USDA row: Pork, fresh, loin, center loin (chops), boneless, separable lean and fat. Source: USDA Table of Cooking Yields for Meat and Poultry, Release 2, CC0.
Compared with similar foods
| Food | Raw (kcal per 100 g) | Cooked (kcal per 100 g) |
|---|---|---|
| Pork chop | 201 | 229 |
| Pork tenderloin | 120 | 147 |
| Beef sirloin | 214 | 257 |
| Chicken thigh | 121 | 179 |
| Chicken breast | 120 | 165 |
Measuring pork chop
Pork chops are sold with the bone in or out, and the scale does not care which. A bone-in chop includes the bone in its weight, so the weight on the scale is not the weight of meat. The figures are for boneless chops with lean and fat together. USDA names the cooked record "Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, cooked, pan-broiled". A trimmed fat cap means your plate holds a little less than the row shows. The USDA ARS cooking yield for pan-broiled boneless chops is 80 percent. It comes from one sample and varies with the cooking method, so treat it as a rough guide.
For more precision, weigh the cooked meat off the bone. 'One pan-broiled pork chop' uses the USDA chop weight of 137 g, so a chop of another size will be off. Chops usually come with a green vegetable or mashed potato, and each is its own item.
Common questions
How many calories in a boneless pork chop?
One pan-broiled boneless chop is 314 kcal at the USDA chop weight of 137 g. A chop of another size scales by weight, so weigh yours. The cooked record is 229 kcal per hundred grams.
Are pork chop calories for raw or cooked weight?
Both are listed and they differ. A raw boneless chop is 201 kcal per hundred grams and a pan-broiled one is 229 kcal. Use the row that matches the state you weighed.
How much does a pork chop weigh after cooking?
USDA ARS lists 80 percent for pan-broiled boneless center loin chops: the cooked weight was that percent of the raw weight. It is one sample and varies with the cooking method. Weigh your own chop before and after for your pan.
Often eaten with
- Broccoli1 cup, chopped, boiled (156 g)55 kcal
- Potato1 potato medium, baked (173 g)161 kcal
- White rice1 cup, cooked (158 g)205 kcal
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Sources: USDA FoodData Central, FDC 168286 (raw), FDC 168298 (cooked). Cup, spoon and piece weights are USDA household measures in the same records unless the Basis column says otherwise. Methodology. Estimates, not medical advice.
Source: USDA FoodData Central (CC0)