Pork Chop Protein & Nutrition Facts

By: Jeremy Fox, CNC, CPTPublished: November 16, 2022

In this article, I show you how much protein is in the pork chop you’re about to eat and explain how pork nutrition compares to other popular protein sources.

Pork Chop Protein

Pork Chop FAQ

Before we get into the nutrition details, let me answer a few common questions about pork chops.

What exactly is a pork chop?

A pork chop is a cut of meat taken from the loin region of a pig, which is near the spine. So pork chops often include a rib bone or part of a vertebra.

Usually, pork chops are sold and served in individual portions weighing between 4 and 8 oz. Compared to other cuts of pork, the chop is leaner and less processed.

What type of meat is pork?

Pork was advertised as “the other white meat” from 1987 to 2011 to pitch it as an alternative to chicken and turkey. However, pork comes from pigs, so it’s technically red meat.

Nevertheless, pork’s pinkish color and neutral flavor are more comparable to chicken than beef. And its nutrient profile resembles that of lean turkey or chicken.

Pork chops have risen in popularity in recent years partly due to marketing but also because they are relatively inexpensive. In fact, pork chops are close in price to chicken and less than half the cost per lb of steak or salmon!

Table 1. Pork Chop Price vs Other Protein Sources

  Average $/lb
Chicken Breast $3.73
Pork Chop $4.36
Salmon $10.75
Sirloin Steak $11.05
Pork Chop Price per Pound

Are pork chops healthy?

Pork has a controversial reputation regarding healthy eating. And most of the contention surrounds saturated fat and cholesterol, which must be eaten in moderation.

Fatty cuts of pork, like bacon and sausage, do contain higher amounts of saturated fat and cholesterol. And more processed cuts like ham are very high in sodium, which can lead to high blood pressure.

However, pork chops don’t contain as much saturated fat, cholesterol, or sodium as other cuts of pork. Plus, they are full of other healthy nutrients like potassium, vitamin B6, and vitamin D.

So pork chops are generally healthy to include in your weekly meal plan.

Does pork have more protein than chicken?

Believe it or not, leaner cuts of pork, like pork chops, actually have more protein per ounce than dark meat chicken. However, a skinless chicken breast has more protein than any pork chop.

Are pork chops a good source of protein?

Pork chops aren’t quite as good a source of protein as chicken breasts. But roughly 50% of the calories in pork chops come from protein, which makes it a pretty good source of this muscle-building nutrient.

How Much Protein Is in a Pork Chop?

A 4 oz portion of pork chop contains about 23 grams of protein. With 11 grams of fat, it comes in at 189 calories.

So a regular size pork chop is a nutrient-dense meal. And it definitely makes a big dent in your daily protein intake.

However, the amount of protein in a pork chop varies depending on the cut of meat you buy.

Pork Chop Protein by Cut

All pork chops come from the loin region, which runs from the shoulder toward the hips of the pig. And there are four main pork chops commonly found in grocery stores: top loin, center loin, rib, and sirloin.

Pork Chop Protein by Type

First, the rib chop typically contains a rib bone with the accompanying connective tissue. So this cut is higher in fat and calories but is also tender and flavorful.

Next, you have the center loin and top loin chops. The center loin may have a T-shaped bone and contain a bit more fat, while the top loin is typically boneless and lower in fat.

Finally, the sirloin comes from the back end of the pig and can contain parts of the hip bone. But this particular cut tends to be a bit tougher than others.

Long story short, pork chops’ protein and fat content vary based on muscle and fat composition. Below is a table showing pork chop protein and nutrition by cut.

Table 2. Pork Chop Protein by Cut (4 oz Boneless)

Pork Chop Cut Protein Fat Calories Protein:Calorie
Top Loin 24.0 7.8 168 0.145
Center Loin 23.8 14.7 228 0.105
Sirloin 22.5 4.1 126 0.178
Rib Chop 22.5 15.8 232 0.097
Average 23.3 10.6 189 0.124

Source: USDA

Pork Chop Protein by Cut Chart

In the table above, the nutrition facts represent 4 oz of raw pork chop with the bone removed. So it’s an equal comparison of just the meat.

The top loin typically has the most protein with moderate fat and calories. Also, the center loin and rib chop have more fat and calories, while the sirloin is leaner but not as tender.

More: 4 oz Pork Chop Calories vs Other Meats

Pork Chop Protein per Oz

Most pork chops don’t weigh exactly 4 oz. So here is a table showing pork chop protein, fat, and calories for various uncooked weights.

Table 3. Pork Chop Protein per Oz

Ounces Protein Fat Calories
1 5.9 2.3 44
2 11.7 4.7 89
3 17.6 7.0 133
4 23.5 9.3 178
5 29.4 11.7 222
6 35.2 14.0 267
7 41.1 16.3 311
8 47.0 18.7 356
9 52.8 21.0 400
10 58.7 23.3 445
11 64.6 25.7 489
12 70.4 28.0 534
13 76.3 30.3 578
14 82.2 32.7 623
15 88.1 35.0 667
16 93.9 37.3 712

Pork Chop Protein vs. Other Meats

As you can see, pork chops are an excellent source of protein in your diet. But how do they stack up against other meats like chicken, turkey, beef, and fish?

The table below shows the protein in pork chops compared to other popular meats.

Table 4. Pork Chop Protein vs. Other Sources

  Protein Fat Calories Protein:Calories
Chicken Breast 25.4 3.0 128 0.198
Pork Chop 23.3 10.6 189 0.125
Atlantic Salmon 23.0 15.2 229 0.101
Ground Beef (90% Lean) 22.6 11.3 192 0.118
Sirloin Steak 22.5 16.2 236 0.095
Dark Meat Chicken 22.3 4.7 131 0.170
Ground Turkey (93% Lean) 21.1 9.4 169 0.125
Ground Beef (85% Lean) 21.0 17.0 237 0.089
Atlantic Cod 20.1 0.8 87 0.23
Pork Chop Protein Comparison Chart

More High Protein Food Nutrition Facts

Now you know how much protein is in a pork chop. And you’ve seen how it compares to other protein sources in terms of calories and nutrition.

You also got a snapshot of the nutrition facts for some other high-protein foods. But like with pork chops, protein content can vary by the cut of meat, presentation, and even the source.

So check out these related articles to learn more about the nutrition in your favorite foods.

Salmon Protein by Species

Steak Protein by Cut of Meat

Chicken Breast Protein With or Without Skin & Bones

If you’re up to speed on the macros and calories in meats, then check out some of my other fitness-related content below!

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By |November 16, 2022|Nutrition|0 Comments
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