Food guide

Pork Chop

A centre-cut pork chop, leaner than shoulder; cook to a safe temperature without drying it out.

Meat & PoultryProtein-Rich

Pork Chop, a nutrient-dense meat & poultry food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of pork chop, cooked for fair comparison. Typical serving: 100 g cooked — 273 kcal per 100 g serving.

Nutrition information for Pork Chop
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	273 kcal	273 kcal	100 kcal
Protein	25.8 g	25.8 g	9.5 g
Carbohydrate	0 g	0 g	0 g
Fat	18 g	18 g	6.6 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of pork chop, with a typical serving and FDA Daily Value for adults.

Micronutrients for Pork Chop
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	2 µg	2 µg	<1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.9 µg	0.9 µg	5%
Vitamin E	0.2 mg	0.2 mg	1%
Vitamin K	0 µg	0 µg	0%
Thiamin	0.71 mg	0.71 mg	59%
Riboflavin	0.31 mg	0.31 mg	24%
Niacin	4.8 mg	4.8 mg	30%
Vitamin B6	0.36 mg	0.36 mg	21%
Folate	7 µg	7 µg	2%
Vitamin B12	0.59 µg	0.59 µg	25%
Pantothenic acid	0.72 mg	0.72 mg	14%
Choline	88.7 mg	88.7 mg	16%
Minerals
Calcium	11 mg	11 mg	<1%
Iron	0.73 mg	0.73 mg	4%
Magnesium	24 mg	24 mg	6%
Phosphorus	228 mg	228 mg	18%
Potassium	428 mg	428 mg	9%
Sodium	50 mg	50 mg	2%
Zinc	2 mg	2 mg	18%
Selenium	41.9 µg	41.9 µg	76%
Copper	0.067 mg	0.067 mg	7%
Manganese	0.007 mg	0.007 mg	<1%

Source: USDA FoodData Central — Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat pork chop?

A concentrated protein food for the calories it costs.
A centre-cut pork chop, leaner than shoulder; cook to a safe temperature without drying it out.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Apple, Mustard, Cabbage.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.