How many calories are in 8 ounces of pork chops? A comprehensive guide

December 24, 2025 •

3 min read

According to USDA data, the calorie count for 8 ounces of pork chops can vary significantly based on the cut and preparation method, ranging from under 300 to over 500 calories. This guide will help you understand exactly how many calories are in 8 ounces of pork chops, empowering you to make informed dietary choices.

Quick Summary

The exact calorie count for an 8-ounce pork chop varies considerably by cut, fat content, and cooking method, ranging from roughly 276 for a lean baked chop to 503 for a pan-fried one.

Key Points

Calorie Variation: An 8-ounce pork chop's calorie count varies significantly based on cut and cooking method, from around 276 for a lean baked version to over 500 for a pan-fried one.
Lean Cuts: Opting for leaner cuts like the center-cut loin chop can lower the overall calorie and fat content compared to fattier cuts.
Cooking Method Matters: Grilling, baking, or broiling are lower-calorie cooking methods that allow fat to drain away, unlike pan-frying, which adds calories through absorbed oils.
Macronutrient Profile: An 8-ounce pork chop is a high-protein, zero-carb food, with the remaining calories coming from fat, which varies greatly depending on the cut and prep.
Fat Trimming: Trimming visible fat before cooking is an effective way to reduce the total fat and calories in your meal.
Seasoning vs. Breading: Using spices and herbs for flavor instead of breading or heavy sauces is a simple switch to keep the calorie count low.
Portion Control: While an 8-ounce chop is a common serving, considering a smaller 3–4 ounce portion can be beneficial for managing overall calorie intake.

The Core Factors That Influence Pork Chop Calories

The number of calories in an 8-ounce pork chop is not a single, fixed figure. It changes dramatically based on a few key variables. The primary influencers are the specific cut of meat, the amount of fat present, and, most importantly, the method used for cooking.

Lean vs. Fattier Cuts

Not all pork chops are created equal. Cuts like the pork loin center chop or tenderloin are much leaner than those from the shoulder or sirloin. As fat contains more calories per gram than protein, choosing a leaner cut is the first step toward a lower-calorie meal. For instance, a trimmed, 8 oz boneless pork loin chop contains significantly fewer calories than a fattier, bone-in version. You can further control the fat content by trimming any visible fat from the edges before cooking.

The Impact of Cooking Method

The way you cook your pork chop has a massive effect on the final calorie count. Healthier methods, such as grilling, baking, or air-frying, allow excess fat to render and drip away from the meat. In contrast, pan-frying, especially with added oils or butter, causes the chop to absorb additional fat and calories during the process. Similarly, breading adds extra carbohydrates and fat, further increasing the calorie total.

Calorie Comparison: 8 oz Pork Chop by Preparation

This table illustrates how different cooking methods and cuts directly affect the calorie count for an 8-ounce (approximately 227g) pork chop. The figures highlight the importance of choosing a lean cut and a healthy cooking method for calorie management.


Preparation Method & Cut	Approximate Calories	Protein (g)	Fat (g)
Baked/Broiled (Bone-in)	276	36	14
Breaded & Fried (Bone-in)	424	33	22
Pan-Fried (Lean, Bone-in)	503	60	28
Raw, Lean (Boneless)	288	50	8
Lean, Cooked (Boneless)	388	64	14

These numbers, based on data from various sources, clearly demonstrate how the amount of added fat and preparation style can swing the calorie count by hundreds. It's also important to note that a raw weight includes moisture and bone, which are lost during cooking, causing the cooked weight to be lower and the calorie density to increase.

Smart Strategies for Healthier Pork Chops

If you are aiming to reduce your calorie intake without sacrificing flavor, consider these strategies:

Choose the right cut: Look for center-cut pork loin chops or tenderloin, which are naturally leaner.
Trim excess fat: Before cooking, trim away any visible fat from the edges of the chop to minimize fat and calorie intake.
Use healthy cooking methods: Opt for grilling, baking, or broiling to let fat drip away. An air fryer is another excellent option for achieving a crispy exterior with very little added oil.
Enhance flavor naturally: Instead of heavy sauces or breading, use marinades made with herbs, spices, and citrus juices. These add flavor without piling on extra calories.
Control your portions: While an 8-ounce chop is often a large serving, consider a smaller, more moderate 3–4 ounce portion for a lighter meal, especially when paired with plenty of vegetables.
Be mindful of sodium: Many pre-seasoned or brined pork chops are high in sodium. Opt for plain cuts and season them yourself to control sodium intake.

Conclusion

Understanding the factors that influence the calorie content of an 8-ounce pork chop is key to making it a healthy part of your diet. By selecting leaner cuts like the loin and choosing cooking methods that don't add excess fat, you can enjoy this versatile protein without overconsuming calories. A baked or grilled 8-ounce, bone-in chop is a solid, high-protein meal at around 276 calories, while a breaded and pan-fried version can push the total up toward 500 calories or more. The simple act of trimming fat and choosing a healthy preparation method provides a significant opportunity to manage your dietary intake effectively.

For more nutritional information and healthy cooking tips, explore resources like the USDA FoodData Central database.

Authoritative Sources

Healthline: Pork Chops: Nutrients, Benefits, Downsides, and Cooking Tips
Eat This Much: 8 Oz Of Pork Chops Nutrition Facts
CookingHub: Pork Chops (Boneless)

Frequently Asked Questions

Yes, it can. While bone itself has no calories, boneless chops are generally leaner. However, it's the specific cut and fat content that primarily determines the calorie count, not the presence of the bone.

The leanest ways to cook a pork chop are baking, grilling, broiling, or air-frying. These methods require minimal added fat and allow natural fat to drip away during the cooking process.

Based on health and nutrition data, a large (8-ounce), lean, bone-in pork chop that is broiled or baked contains approximately 276 calories. The exact number may vary slightly based on the fat content of the specific cut.

A large (8-ounce), breaded and fried pork chop contains a significantly higher calorie count, averaging around 424 calories. The breading and oil used for frying contribute significantly to this increase.

Trimming visible fat can reduce the calorie count. Since a gram of fat contains about 9 calories, removing a few grams of fat can make a noticeable difference in the final calorie total.

For the lowest calorie count, look for center-cut loin chops or pork tenderloin. These cuts are naturally leaner and contain less visible fat compared to other options.

Yes, pork chops are an excellent source of high-quality protein. For example, a lean 8-ounce baked chop provides 36 grams of protein for only 276 calories, an excellent protein-to-calorie ratio.

Weight loss depends on your overall daily calorie intake. A high-calorie pork chop can still be part of a weight-loss diet if you balance it by reducing calories from other meals or by being more active. Portion control is key.