Are Pork Chops High in Carbs? The Low-Carb Truth

January 6, 2026 •

3 min read

According to the USDA, a plain, cooked pork chop contains 0 grams of carbohydrates. So, are pork chops high in carbs? The answer depends entirely on how they are prepared, as this lean protein is naturally carb-free.

Quick Summary

Plain pork chops have zero carbohydrates, making them suitable for low-carb and keto diets. The carb content depends entirely on how they are prepared, such as with breading, sugary marinades, or sauces.

Key Points

Carb-Free by Nature: Plain pork chops have zero carbohydrates, making them a staple for low-carb diets.
Preparation is Key: Adding breading or sugary sauces significantly increases the carb count, changing the nutritional value.
Rich in Protein: Pork chops are a high-quality protein source, which is beneficial for satiety and muscle maintenance.
Packed with Nutrients: They provide essential nutrients like B vitamins, zinc, and selenium.
Keto-Friendly Option: When prepared simply (baked, grilled, seared), pork chops are a perfect fit for a ketogenic diet.
Choose Lean Cuts: Opting for leaner cuts like tenderloin can reduce overall fat content if desired, while still remaining carb-free.

The Core Macronutrient Profile of Pork Chops

At its most basic, a fresh, unprocessed pork chop is a zero-carb food. The chop's nutritional value is composed almost entirely of protein and fat, with the ratio depending on the specific cut and whether the fat is trimmed. This makes it a perfect protein source for anyone following a very low-carb or ketogenic diet. The key takeaway is that the inherent nature of the meat itself is what makes it so compatible with carb-restrictive eating plans. An 85-gram (3-ounce) cooked portion of bone-in pork chop contains no carbohydrates, providing a significant amount of high-quality protein and essential nutrients like selenium, zinc, and B vitamins.

Preparation: The Hidden Source of Carbohydrates

The phrase "no carbs in pork chops" comes with a crucial caveat: it only applies to the meat in its plain, uncooked form. Any addition during the cooking process can quickly add carbohydrates and change the nutritional profile entirely.

The Carb Culprits

Breading: Flour, breadcrumbs, and crackers used for breading are all high in carbohydrates. Fried pork chops, especially those with a thick breading, will have a very different macronutrient profile than their plain counterparts.
Sugary Sauces: Many barbecue sauces, glazes, and marinades contain high levels of sugar. While they add flavor, they also add significant amounts of carbohydrates, which can compromise a low-carb diet.
Filler Ingredients: In some pre-packaged or processed pork chop products, manufacturers may add carbohydrate-based fillers or binders that increase the total carb count. It is always wise to read the nutritional label.

How to Cook Low-Carb Pork Chops

There are numerous ways to prepare pork chops while keeping them low-carb and delicious. The best methods focus on searing, grilling, and baking with simple seasonings or low-sugar sauces.

Simple Low-Carb Cooking Methods

Pan-searing: Searing in a hot pan with a small amount of healthy fat like olive oil or butter creates a delicious crust with zero added carbs.
Grilling: Grilling pork chops with simple spices or a keto-friendly marinade infuses them with smoky flavor without adding carbs.
Baking or Broiling: Seasoned pork chops can be baked or broiled in the oven for a hands-off, low-carb meal.
Instant Pot: An electric pressure cooker can produce tender, juicy pork chops quickly, and a low-carb BBQ sauce can be added at the end.

Table: Plain vs. Breaded Pork Chops (per 8oz serving)


Attribute	Plain, Broiled/Baked	Breaded and Fried
Calories	~276	~424
Protein	~36 grams	~33 grams
Fat	~14 grams	~22 grams
Carbohydrates	0 grams	~23 grams
Sugar	0 grams	~2 grams

Pairing for the Perfect Low-Carb Meal

Pairing your low-carb pork chops with the right side dishes is essential for a complete meal. Avoid carb-heavy sides like mashed potatoes or rice and opt for fresh vegetables.

Low-Carb Side Dish Ideas

Cauliflower Rice: A popular keto-friendly alternative to rice.
Steamed Broccoli: Simple and nutritious, broccoli pairs well with savory pork.
Roasted Asparagus: Tossed in olive oil and garlic, roasted asparagus is a flavorful and low-carb option.
Garden Salad: A fresh green salad with a keto-friendly dressing is always a solid choice.

The Health Benefits of Eating Pork Chops

Beyond being low in carbs, pork chops offer several health benefits as a complete, high-quality protein source. They are rich in essential nutrients, including B vitamins, which are crucial for energy production, and minerals like zinc, which supports immune function, and selenium, which acts as an antioxidant. The lean cuts, such as sirloin and tenderloin, provide these benefits with less fat. For more detailed nutritional information on pork, visit Healthline's article on pork.

Conclusion

To conclude, plain pork chops are not high in carbs and are an excellent option for those following low-carb or ketogenic diets. The carb content depends entirely on the preparation method, with breading and sugary sauces being the primary culprits for adding carbohydrates. By choosing simple, low-carb cooking methods and pairing your pork chops with appropriate side dishes, you can enjoy a nutritious, delicious, and healthy meal that fits your dietary needs. Always be mindful of added ingredients to keep your meal carb-free.

Frequently Asked Questions

Yes, plain pork chops are an excellent choice for a ketogenic diet as they contain zero carbohydrates and provide a good amount of protein and fat, which are the focus of a keto diet.

The meat itself is naturally free of carbohydrates. The low-carb nature of pork chops comes from their pure protein and fat composition before any ingredients like breading or sugary glazes are added during cooking.

Cooking affects the carb count based on the ingredients used. Simple methods like baking, grilling, or pan-searing with oil and spices do not add carbs. However, using breading, sugary marinades, or thick sauces will increase the carb content significantly.

Pork chops are rich in high-quality protein and contain essential nutrients such as B vitamins, selenium, and zinc. They also provide a source of easily-absorbed heme iron.

Yes, plain pork chops can be part of a diabetic-friendly diet because they have no carbohydrates and will not directly spike blood sugar. However, it's crucial to avoid breaded versions and sugary sauces, and to manage overall red meat consumption.

Good low-carb side dishes include cauliflower rice, roasted asparagus, steamed broccoli, or a simple garden salad with a keto-friendly dressing. These options complement the pork without adding excess carbs.

Yes, both boneless and bone-in pork chops have a carb count of zero as long as they are prepared without high-carb additives. The main difference lies in the cooking time and texture.