How Many Calories Are in 3 oz of Cooked Pork Chops?

December 21, 2025 •

3 min read

According to the USDA data, a 3 oz serving of cooked, lean boneless pork loin can have as few as 160 calories, making it a surprisingly lean protein source. Learning exactly how many calories are in 3 oz of cooked pork chops can help you make more informed dietary choices.

Quick Summary

A 3 oz portion of cooked pork chop varies in calories based on the cut and preparation method. Lean, broiled boneless loin chops are on the lower end, while pan-frying with fat increases the calorie count. Factors like trimming fat are key to managing calorie intake.

Key Points

Calorie Range Varies: The number of calories in a 3 oz cooked pork chop typically ranges from 160 to over 250, depending on the cut and cooking method.
Lean Cuts are Lower in Calories: Opting for lean cuts like the loin or sirloin will result in a lower calorie count compared to fattier cuts.
Cooking Method is Crucial: Baking or grilling pork chops with minimal added fat will keep the calorie count lower than pan-frying or deep-frying.
Trimming Fat Reduces Calories: Removing visible fat before cooking is an effective way to lower the overall fat and calorie content of your meal.
Pork Chops are High in Protein: A 3 oz cooked pork chop is an excellent source of protein, providing around 22 to 26 grams.
Rich in B Vitamins: Pork is a valuable source of B vitamins, including niacin and B6, which are important for energy metabolism.

Pork chops are a versatile and popular cut of meat, prized for their flavor and tenderness. However, the calorie content can differ significantly based on several factors, including the specific cut, the amount of fat consumed, and the cooking method. A standard 3 oz serving of cooked pork chop is a good source of protein and essential nutrients, but paying attention to preparation is crucial for those watching their caloric intake.

The Breakdown by Cut: Lean vs. Fatty

The most significant factor in determining the calorie count of a pork chop is whether it's a lean or fatty cut. Leaner cuts, often identified with the word 'loin,' contain less fat and therefore fewer calories per ounce. The leanest cuts include the pork loin and sirloin. More marbled cuts or those cooked with the fat on will naturally have a higher calorie content. For instance, a lean, boneless top loin chop averages around 173 calories per 3 oz serving, whereas a braised, bone-in blade chop can reach up to 273 calories for the same portion.

Impact of Trimming the Fat

Trimming visible fat before cooking can make a substantial difference in the final calorie count. When a pan-fried, bone-in center loin chop is prepared with all separable fat eaten, the calorie count is higher than if only the lean portion is consumed. Most nutrition data assumes a standard cut with some visible fat, so trimming it yourself can provide a leaner, healthier result.

The Role of Cooking Method

How you cook your pork chop is the second major factor influencing its calorie total. High-fat cooking methods, such as deep-frying, add a significant amount of extra calories from oil or breading. Healthier options like baking, grilling, or broiling use less added fat and keep the chop's inherent calories lower.

Comparison of Cooking Techniques

Grilling: Grilling a pork chop generally adds the least amount of extra fat and calories, making it one of the healthiest cooking methods.
Baking: Baking is another excellent low-calorie option, as it requires minimal added fat to cook the meat thoroughly.
Pan-Frying: The amount of oil used during pan-frying directly impacts the calorie count. Pan-frying a lean, boneless chop can still result in a moderate calorie meal, but it's important to use a minimal amount of cooking oil.
Deep-Frying: This method significantly increases the calorie count due to the absorption of cooking oil, and is generally the least healthy option.

What Else is in a 3 oz Pork Chop?

Beyond calories, a 3 oz serving of cooked pork chop offers a rich nutritional profile. It's an excellent source of high-quality protein, which is essential for building and repairing tissues. It also provides a significant amount of B vitamins, which are critical for energy metabolism and cell function.

Nutrient Profile (Approximate per 3 oz, cooked, lean loin):

Protein: Around 22-26 grams
B Vitamins: High in niacin, thiamin, riboflavin, and B6
Minerals: Good source of phosphorus, selenium, and zinc
Fat: Generally low, with a modest amount of saturated fat

Calorie Comparison by Preparation


Preparation Method	Calories (3 oz)	Notes
Boneless Loin, Lean, Baked/Broiled	~160-175	Very lean, minimal added fat.
Bone-In Loin, Lean, Baked/Broiled	~180	Slightly more fat than boneless.
Top Loin, Boneless, Lean, Pan-Fried	~191	Assumes minimal oil absorption.
Center Loin, Lean & Fat, Pan-Fried	~234	Includes calories from visible fat.
Breaded & Deep-Fried	>250	Depends heavily on breading and oil used.

Conclusion

The final calorie count of a 3 oz cooked pork chop is not a single, fixed number but a range that depends heavily on the cut and cooking technique. For a leaner, lower-calorie meal, opt for a boneless loin or sirloin chop, trim the visible fat, and choose a low-fat cooking method like baking or grilling. This approach allows you to enjoy the protein and nutrients of pork chops while maintaining control over your calorie intake.

For more detailed nutritional information on various pork cuts and preparation methods, consult the USDA's food composition databases.

Tips for a Healthier Pork Chop:

Choose leaner cuts like loin or tenderloin.
Trim all visible fat before cooking.
Marinate with herbs and spices instead of high-sugar sauces.
Grill or bake instead of frying.
Serve with a generous portion of non-starchy vegetables.

Following these guidelines will ensure that your meal remains both delicious and healthy, keeping your calorie count in check without sacrificing flavor.

Frequently Asked Questions

Yes, especially lean cuts like loin and sirloin. When prepared with low-fat methods like grilling or baking, they offer a high-protein, nutrient-rich option that is relatively low in calories.

For the same cut, a 3 oz portion of cooked boneless pork chop is typically slightly leaner and therefore lower in calories than a bone-in version. However, the cooking method and fat content are more significant factors.

Yes, pan-frying can increase calories, but the amount depends on how much oil is used. Frying a lean chop in a small amount of oil is much healthier than pan-frying a fattier cut or using a lot of cooking fat.

The lowest-calorie methods are baking, broiling, or grilling, as these require little to no added fat. Preparing a lean, boneless chop with these methods will provide the fewest calories.

A 3-ounce serving of cooked pork chop is a standard portion size, roughly the size of a deck of cards. This portion delivers a substantial amount of protein without excessive calories.

To reduce calories, choose a lean cut (e.g., loin), trim all visible fat, use a low-fat cooking method (bake, grill, broil), and avoid heavy, sugary sauces or breading.

Modern pork is generally leaner than in the past. While it does contain some saturated fat, especially in fattier cuts, a 3 oz serving of a lean pork chop contains only a moderate amount, such as 2g in a pan-fried lean loin cut.