Are Chops High in Fat? A Look at Different Cuts

November 11, 2025 •

3 min read

According to the American Heart Association, many red meats, including certain cuts of pork and lamb, are generally higher in saturated fat. Whether or not chops are high in fat depends on the specific animal and the cut, as well as how they are prepared.

Quick Summary

The fat content of chops varies significantly by the cut and cooking method, with lean options being comparable to chicken. Choices like pork tenderloin are much leaner than fattier cuts like rib chops, and healthier cooking techniques can drastically reduce the overall fat.

Key Points

Fat Content Varies: The fat level in chops depends on the animal (pork, lamb) and the specific cut, from very lean tenderloin to fattier rib chops.
Choose Leaner Cuts: For pork, options like tenderloin and center-cut loin chops are the leanest. For lamb, loin and leg cuts are typically lower in fat.
Trimming is Key: You can significantly reduce the fat content of any chop by trimming away all visible fat before cooking.
Cooking Method Matters: Grilling, baking, and pan-searing with minimal oil are healthier options than frying, which adds considerable fat.
Manage Portions: A standard 3-ounce serving size helps to control overall fat and calorie intake from chops, especially those from fattier cuts.
Some Fat Can Be Beneficial: Grass-fed lamb fat contains omega-3 fatty acids and CLA, though balance is still important.
Serve with Healthy Sides: Pairing chops with vegetables and whole grains ensures a well-rounded and balanced meal.

Chops, a versatile cut of meat typically from pork or lamb, vary significantly in their nutritional profile, particularly in fat content. A seemingly straightforward question—"Are chops high in fat?"—has a complex answer that depends heavily on the type of meat and the specific cut. By understanding the differences between popular options like pork and lamb chops and how cooking affects the final product, consumers can make informed dietary choices that align with their health goals.

Pork Chops: The Spectrum of Fat Content

Pork chops are a popular protein, but their fat content is not uniform across all cuts. The source of the chop, from the loin to the shoulder, dictates its fat level.

Pork Tenderloin: The leanest of all pork cuts, pork tenderloin is comparable to a skinless chicken breast and is extremely low in fat. This makes it an excellent choice for those watching their fat intake.
Center-Cut Pork Chops: These chops come from the loin and are also considered a lean option, especially when visible fat is trimmed.
Ribeye or Blade Chops: Cut from the shoulder or rib area, these chops contain more fat and are often prized for their flavor. While tastier, they are not the best choice for a low-fat diet.

How Cooking Affects Pork Chop Fat

The cooking method plays a crucial role in the final fat content of a pork chop. Frying, especially with breading, adds considerable fat, while leaner cooking methods do not.

Baking or Grilling: These methods allow excess fat to drip away, resulting in a healthier finished dish. Baking a large 8 oz pork chop with the bone can yield just 14 grams of fat.
Frying: Pan-frying or deep-frying adds significant fat. The same 8 oz breaded and fried pork chop contains 22 grams of fat.
Trimming: Simply trimming the visible fat before cooking can reduce the total fat in any cut.

Lamb Chops: Natural Variation and Omega-3s

Like pork, lamb chops' fat content depends on the cut. Lamb generally contains varying amounts of fat, which can be trimmed away for a leaner result. Grass-fed lamb, in particular, contains some healthy fats.

Loin Chops: These are among the leaner lamb chops, known for their tenderness.
Rib Chops: Rib chops are often fattier than loin chops, providing more flavor and richness.
Shoulder Chops: These cuts tend to have a higher fat content compared to loin cuts.

Interestingly, lamb fat contains valuable nutrients like conjugated linoleic acid (CLA) and a better ratio of omega-3 to omega-6 fats in grass-fed animals. While still a source of saturated fat, some studies have explored the potential health benefits of these components.

Comparing Fat in Chops: Pork vs. Lamb

To make an informed decision, it's helpful to directly compare the fat content of similar cuts from pork and lamb. The following table provides a general comparison, assuming lean cuts are chosen and visible fat is trimmed before cooking.


Cut	Total Fat (approx. per 100g, cooked)	Saturated Fat (approx. per 100g, cooked)	Notes
Lean Pork Chop (Boneless)	11g	1g	Very low in fat when trimmed.
Large Pork Chop (Broiled)	14g	Not specified	Broiling helps reduce fat.
Lean Lamb Loin Chop	10g	3.7g	Generally a lean choice.
Lamb Rib Chop (average)	23g	10g	Fattier cut, high in saturated fat.

Practical Steps for Reducing Fat Intake from Chops

For those aiming for a low-fat diet, a few key strategies can help keep chops on the menu.

Choose the right cut: Opt for leaner cuts like pork tenderloin or lamb loin chops.
Trim visible fat: Use a sharp knife to remove any excess fat before cooking.
Use low-fat cooking methods: Grill, bake, or pan-sear with minimal oil. Avoid deep-frying or cooking with heavy sauces.
Control portion sizes: A 3-ounce serving is typically recommended to manage overall fat and calorie intake.
Pair with healthy sides: Serve chops with fiber-rich vegetables, salads, or whole grains to create a balanced meal.

Conclusion

Ultimately, whether chops are high in fat is not a simple yes or no answer; it depends on the cut and preparation. With strategic choices like selecting a lean cut such as pork tenderloin or lamb loin chop and utilizing low-fat cooking methods like grilling or baking, chops can certainly be a part of a healthy diet. The type of chop, the extent of visible fat trimmed, and the cooking technique all contribute to the final fat content. By paying attention to these details, you can enjoy flavorful and nutritious chop meals without excessive fat.

Frequently Asked Questions

In general, specific cuts of pork, such as pork tenderloin, are among the leanest protein sources available, often leaner than most lamb cuts. However, the fat content of both depends heavily on the specific cut chosen.

Pork tenderloin is the leanest cut of pork, containing very little fat. Center-cut pork chops are also a very lean option when trimmed of visible fat.

To reduce the fat content of chops, choose lean cuts, trim all visible fat before cooking, and use low-fat cooking methods such as grilling, baking, or broiling instead of frying.

Yes, frying, especially with breading, significantly increases the fat and calorie content of chops compared to leaner cooking methods like grilling or baking.

The fat in lamb, particularly from grass-fed animals, contains some beneficial components like omega-3 fatty acids and CLA. However, it is still a source of saturated fat, so moderation is key for a heart-healthy diet.

A healthy portion of cooked meat, including chops, is generally considered to be about 3 ounces. It is important to remember this when managing your overall fat and calorie intake.

No. While some red meat cuts can be high in saturated fat, many lean cuts, such as pork tenderloin and lamb loin chops, are comparable in fat content to skinless chicken and are rich in protein and nutrients.