How Many Calories Are in 1 Grilled Pork Chop? A Comprehensive Guide

December 9, 2025 •

4 min read

A standard-sized grilled pork chop contains approximately 200 to 250 calories, though this can vary significantly depending on the specific cut, size, and trimming of the meat. Understanding these factors is key to accurately counting calories and fitting this protein-rich food into a balanced diet.

Quick Summary

The calorie count for a grilled pork chop fluctuates based on size, cut, and preparation. Factors like leanness and trimming fat are crucial for an accurate count and can significantly influence overall nutritional value.

Key Points

Size Matters: A medium grilled pork chop typically contains around 216 calories, but this can range from ~118 for a small cut to over 300 for a large one.
Lean vs. Fatty Cuts: The cut of the pork chop is a major factor. Leaner cuts like sirloin and tenderloin have fewer calories than fattier options.
Cooking Method Impact: Grilling is a healthier, lower-calorie option compared to frying, which adds significant calories from breading and fat.
Added Ingredients: Marinades, glazes, and cooking oil can substantially increase the final calorie count. Using dry rubs is a low-calorie alternative for flavor.
Nutrient-Rich: Despite varying calories, grilled pork chops are an excellent source of high-quality protein, selenium, zinc, and B vitamins.

The exact number of calories in a single grilled pork chop is not a fixed value; it depends on a few key factors. While a basic medium-sized chop falls within a general range, size, leanness, and preparation all play a significant role. This guide breaks down what influences the final calorie count and offers tips for making healthier choices.

Calorie Breakdown by Pork Chop Size

One of the most significant factors determining the calorie content is the size of the pork chop. A large, thick-cut chop will naturally contain more calories than a smaller, thinner one. According to nutritional data from Fatsecret, the calorie count can be broken down by approximate size:

Small or thin-cut pork chop: Approximately 118 calories for a cooked, boneless chop yielded from 85g raw weight.
Medium pork chop: Around 216 calories for a cooked, boneless chop yielded from 155g raw weight.
Large pork chop: Roughly 314 calories for a cooked, boneless chop yielded from 225g raw weight.

These figures serve as a useful benchmark, but remember they are based on standard measurements. Real-world calorie counts can still vary.

Factors Influencing the Calorie Count

Beyond the raw size, several other variables can alter the caloric content of your grilled pork chop. Being mindful of these can help you manage your overall intake effectively.

Cut of Pork

The cut of pork chop you choose has a major impact on its leanness and fat content. Pork chops come from the loin meat running from the shoulder to the hip.

Loin Chops: Often a mix of lean and fat, with the bone-in variety being popular. Their caloric content can vary depending on how much fat is left on. A lean, grilled loin chop is much lower in fat and calories than a fattier cut.
Sirloin Chops: One of the leaner cuts available, making them a lower-calorie choice.
Tenderloin: The leanest cut of all, containing significantly fewer calories and fat than other options.

Trimming the Fat

Fat is a dense source of calories. Trimming the excess fat from the edges of your pork chop before grilling can dramatically reduce the final calorie count. For those on a calorie-conscious diet, this is an easy and effective step.

Added Ingredients and Marinades

While grilling a plain pork chop will provide the most accurate calorie count based on the meat alone, many recipes call for marinades, glazes, or oil. These additions contribute extra calories, and the amount can vary greatly.

Sugary Marinades: Sweet glazes and barbecue sauces can add a significant number of calories due to their sugar content.
Oil: Using excessive oil to prevent sticking or in a marinade will increase the fat and calorie count.
Dry Rubs: Opting for a low-calorie dry rub made from herbs and spices is an excellent way to add flavor without a large caloric cost.

Grilled vs. Fried Pork Chop: A Calorie Comparison

To illustrate how the cooking method impacts the calorie count, here is a table comparing a large (8 oz / 227g) pork chop prepared in different ways.


Nutrient	Broiled or Grilled Pork Chop	Breaded and Fried Pork Chop
Calories	276	424
Protein	36g	33g
Fat	14g	22g
Carbs	0g	23g

This comparison clearly shows that breading and frying add a substantial number of calories from carbohydrates and fat, making grilling a much healthier option for calorie management.

Beyond Calories: Nutritional Benefits

Beyond being a great source of lean protein, grilled pork chops offer a variety of other essential nutrients. A typical serving provides high-quality protein, which is vital for muscle repair and maintenance. They are also a rich source of micronutrients:

Selenium: Involved in immune and endocrine system functions and acts as an antioxidant.
Zinc: Important for immune function and cell growth.
B Vitamins: Pork is a fantastic source of B vitamins like Thiamine (B1), Niacin (B3), B6, and B12, which are crucial for energy metabolism.
Iron: Essential for carrying oxygen throughout the body.

Tips for Healthier Grilled Pork Chops

For those looking to keep their meal as healthy as possible, here are some practical tips:

Choose the right cut: Opt for lean cuts like sirloin chops or tenderloin.
Trim the fat: Always trim off any visible excess fat before cooking.
Use dry rubs: Flavor your chop with herb-based dry rubs instead of sugary sauces.
Control your portions: Stick to a 3-4 ounce (cooked) serving size to manage calories effectively.
Pair with healthy sides: Serve with grilled vegetables or a fresh salad instead of heavy, carb-loaded side dishes.

Conclusion: Making Informed Choices

Ultimately, a grilled pork chop is a nutritious and flavorful meal option, and understanding how many calories are in 1 grilled pork chop helps you make informed choices. The final count depends heavily on the initial cut and size, as well as the preparation method. By choosing a leaner cut, trimming excess fat, and using smart seasonings, you can enjoy a delicious meal that aligns with your health and fitness goals. For more information on pork nutrition and preparation, you can visit the National Pork Board website.

Frequently Asked Questions

For a standard 3-ounce cooked serving, a grilled boneless pork chop from a lean cut, like the loin, can contain between 130 and 170 calories. However, the exact number depends on the fat content and size.

Yes, adding a marinade can increase the calorie count, especially if it contains sugar or oil. Choosing a low-calorie, herb-based marinade or a simple dry rub can help control your calorie intake.

Yes, grilled pork chops are an excellent source of high-quality protein. A 3-ounce serving of cooked pork chop typically provides 22 to 26 grams of protein, supporting muscle maintenance and repair.

To reduce calories, choose leaner cuts like sirloin or tenderloin, trim all visible fat before cooking, and use low-calorie seasonings like dry herbs and spices instead of heavy glazes or sugary marinades.

Grilling is generally a lower-calorie cooking method than frying. Frying, especially with breading, significantly increases the calorie count by adding extra fat and carbohydrates.

A standard serving size for cooked pork is often considered to be about 3 to 4 ounces (85-113 grams). This is roughly the size of a deck of cards.

In addition to protein, grilled pork chops are a good source of important vitamins and minerals, including selenium, zinc, and B vitamins like B1, B6, and B12.