How many calories are in a 1 inch thick boneless pork chop?

November 11, 2025 •

3 min read

According to the USDA, a 100g serving of lean, raw boneless pork loin contains approximately 123 calories. However, the number of calories in a cooked 1 inch thick boneless pork chop can vary significantly depending on the cut's fat content and the cooking method used.

Quick Summary

The calorie count for a 1 inch thick boneless pork chop is highly variable, influenced by factors like initial fat content and cooking technique. A typical cooked 4-ounce serving of lean pork contains around 160-193 calories, but adding oil or breading dramatically increases this value. Understanding these variables is key to accurate calorie estimation.

Key Points

Variable Calorie Count: A 1 inch thick boneless pork chop's calories can range widely depending on its weight, fat content, and cooking method.
Lean Cuts are Lower in Calories: Center-cut loin chops, with visible fat trimmed, provide a leaner, lower-calorie option than fattier cuts.
Cooking Method Matters: Grilling, baking, or broiling result in a lower-calorie chop, while frying with oil or breading adds significant calories and fat.
Excellent Source of Protein: Even with variations, a boneless pork chop remains a great source of lean protein, supporting muscle and tissue repair.
Portion Control is Key: To accurately track calorie intake, be mindful of the chop's total weight, as larger chops will have more calories.
Nutrient-Dense Option: When prepared simply, pork chops offer vital vitamins and minerals like B vitamins, selenium, and zinc without excessive calories.

Calorie Estimation for a 1-Inch Boneless Pork Chop

The precise calorie count for a 1 inch thick boneless pork chop is not a single number but a range influenced by several factors. The most critical variables include the amount of visible fat, the exact weight of the chop, and the cooking method employed. For example, a 4-ounce (113g) serving of cooked, lean pork can contain between 160 and 193 calories, while a larger, fattier, or breaded chop could exceed 300 calories. Therefore, understanding how these elements interact is crucial for accurate dietary planning.

The Impact of Cut and Fat Content

The cut of the pork loin from which the chop is taken plays a major role in its calorie density. Center-cut chops are typically leaner than other cuts. Even within the same cut, the amount of marbled fat and visible fat can vary. A lean, trimmed chop will have a significantly lower calorie count than one with a generous fat cap. The calorie content of fat is more than double that of protein or carbohydrates, making fat trimming an effective way to reduce the overall calorie total.

Key factors affecting calorie count:

Cut of Pork: Center-cut loin chops are usually the leanest option.
Fat Trimming: Removing the visible fat before cooking can substantially reduce calories.
Portion Size: The total calorie count is directly proportional to the weight of the chop. A heavier chop will always have more calories.

The Role of Cooking Method

The way a pork chop is prepared has a profound effect on its final calorie and fat content. Cooking methods that involve little to no added fat, such as baking, grilling, or broiling, will result in the lowest calorie counts. Conversely, methods that add oils, butter, or breading can significantly increase the total calories and fat. Frying, especially in a pan with added oil, can add over a hundred extra calories to a single chop.

Common cooking methods and their calorie impact:

Grilling or Broiling: High heat quickly cooks the meat with minimal added fat, keeping calories low.
Baking: Similar to grilling, baking is a low-fat cooking method, especially when using a rack to allow fat to drip away.
Pan-Searing/Frying: Requires added fats like oil or butter, increasing the calorie count. The amount of oil used can vary, so it's important to be mindful.
Breading: Adding breadcrumbs and egg batter before frying can add a significant number of calories and carbohydrates.

Macronutrient Breakdown of a Lean Pork Chop

Beyond just calories, a boneless pork chop is an excellent source of lean protein. For a standard 4-ounce serving of a lean, cooked chop, the nutritional profile looks like this:

Calories: ~160-193
Protein: ~24-26g
Total Fat: ~6-11g
Saturated Fat: ~1-4g
Carbohydrates: 0g (assuming no breading or sauce)

This makes boneless pork chops a nutrient-dense food, providing essential protein with a relatively modest calorie and fat investment, especially when prepared without heavy additions. They also offer important vitamins and minerals such as B vitamins, selenium, and zinc.

Calorie Comparison: Lean vs. Breaded Pork Chops

To illustrate the impact of preparation, here's a comparison table for a 4-ounce (113g) 1-inch boneless pork chop.


Attribute	Grilled/Baked (Lean)	Breaded and Fried (Average)
Calories	~160-193	~260-340+
Protein	~24-26g	~29-31g
Fat	~6-11g	~13-21g
Carbohydrates	0g	~6-7g

Conclusion: Making Informed Choices

In conclusion, understanding how many calories are in a 1 inch thick boneless pork chop requires considering multiple variables. While the pork itself is a lean, protein-rich food, the way it is trimmed and prepared can make a significant difference to the final calorie count. For health-conscious individuals, opting for lean cuts and cooking methods like grilling or baking is the best way to keep calories in check. For those who enjoy a richer flavor, a breaded and fried chop will carry a higher caloric load. By paying attention to these details, you can easily incorporate boneless pork chops into a balanced and healthy diet.

For more detailed nutritional data on pork and other foods, consult the official USDA FoodData Central database. [Link: USDA FoodData Central https://fdc.nal.usda.gov/fdc-app.html#/]

Frequently Asked Questions

Yes, assuming the chops are from a similar cut, a 1-inch thick chop will have more calories than a thinner one because it contains more total meat and fat due to its larger size and weight.

To reduce calories, choose a lean, center-cut chop, trim all visible fat before cooking, and use a low-fat cooking method such as grilling, broiling, or baking instead of frying.

The healthiness primarily depends on the cut and fat content, not the bone. Boneless chops are typically cut from the lean loin, but a lean, bone-in cut can be just as healthy. The bone simply adds weight, not calories to the edible portion.

A cooked pork chop will have a higher calorie-per-ounce density than a raw one because it loses water weight during cooking. For example, 100g of raw, lean boneless pork has about 123 calories, while 100g of cooked, lean pork can have around 169 calories.

Some marinades can add calories, especially those containing sugars, honey, or a large amount of oil. For a low-calorie option, use a marinade based on herbs, spices, vinegar, and a small amount of oil.

Yes, lean boneless pork chops are an excellent source of high-quality, lean protein, providing a feeling of fullness and supporting muscle mass, which can be beneficial for weight management.

Pan-frying significantly increases the calorie count by absorbing oil or butter used in the pan. A breaded and pan-fried chop, for instance, can add over 100 extra calories compared to a baked or grilled one.