How Many Calories Are in a 4 Ounce Center Cut Pork Chop?

December 6, 2025 •

4 min read

According to the USDA, a 4-ounce boneless center-cut pork chop contains approximately 160 calories when cooked using minimal added fat. The exact calorie count depends on the preparation method, with factors like added fats, breading, and cooking style playing a significant role.

Quick Summary

The calorie count for a 4 oz center cut pork chop varies based on cooking method and fat content. Leaner preparations like baking or grilling yield lower calories, while frying increases the total. This guide provides detailed calorie information, macronutrient breakdowns, and healthy cooking tips.

Key Points

160-195 Calories: A 4 oz center cut pork chop contains approximately 160 to 195 calories, with the final number heavily dependent on the cooking method used.
Lean and Healthy: When cooked lean (e.g., grilled or baked), it is a healthy, low-calorie source of high-quality protein.
Cooking Method Matters: Frying or adding breading drastically increases the calorie and fat content, while grilling and baking keep it low.
Rich in Nutrients: In addition to protein, pork is a good source of essential vitamins, including B6, B12, and niacin, as well as minerals like zinc and selenium.
Minimal Carbs: The meat itself contains virtually no carbohydrates, making it suitable for low-carb dietary plans.
Easy to Trim: Excess visible fat should be trimmed before cooking to minimize calories and saturated fat.

Understanding the Calories in a Center Cut Pork Chop

A center cut pork chop is a popular and versatile cut of meat. Its nutritional profile, particularly its calorie count, can fluctuate depending on several key factors, most notably how it is prepared. A 4-ounce boneless, center cut pork chop, when cooked lean, can be a great source of high-quality protein and essential nutrients while remaining relatively low in calories.

The Breakdown of a 4 oz Center Cut Pork Chop

The most straightforward answer to the question, "How many calories are in a 4 ounce center cut pork chop?" is found by looking at a lean, pan-fried, boneless version. A 4-ounce serving of this preparation can contain approximately 160 to 195 calories. This provides a substantial amount of protein, often around 24 to 35 grams, making it a satiating addition to any meal. The fat content is also moderate, typically around 5 to 6 grams, with a low amount of saturated fat.

Protein: A primary source of high-quality protein, essential for muscle maintenance and growth.
B Vitamins: Rich in B vitamins like B6, B12, thiamin, and niacin, which support metabolism and nerve function.
Minerals: Contains important minerals such as zinc, phosphorus, and selenium, which contribute to immune function and bone health.
Low in Carbs: Naturally has zero carbohydrates, making it a great option for low-carb or ketogenic diets.

How Cooking Methods Impact Calorie Count

The way you cook your pork chop has a massive impact on its final calorie count. Using excessive oils, butters, or adding breading can dramatically increase the fat and calorie content. For a healthier meal, it is crucial to choose cooking methods that add minimal extra fat.

Here is a quick look at how different cooking styles compare:

Grilling: This method allows excess fat to drip away, leading to a lower-calorie result. For a 4 oz chop, the calorie count will be closer to the lean range, likely around 160-170 calories, with very little added fat.
Baking or Roasting: A simple baking or roasting process, using a minimal amount of cooking spray or oil, also keeps the calorie count low. This provides an even cooking process and is ideal for meal prep.
Pan-Searing: While pan-searing with butter or oil can create a delicious crust, it will add more calories than grilling or baking. A 4-ounce pan-fried center cut chop is often cited as having around 160 to 195 calories, with the range depending on how much fat was used.
Deep-Frying: This method should be avoided if you are watching your calorie and fat intake. The chop absorbs a significant amount of cooking oil, substantially increasing the total calories and unhealthy fats.
Breading: Adding a breading before pan-frying or deep-frying will add carbohydrates and more fat, significantly raising the calorie count per serving.

Comparison Table: 4 oz Center Cut Pork Chop by Cooking Method


Preparation Method	Approximate Calories	Approximate Protein	Approximate Fat	Key Differences
Grilled (Lean)	160-170	25-30g	5-7g	Minimal added fat, allows grease to drain.
Pan-Seared	160-195	24-35g	5-11g	Uses added butter or oil, higher fat potential.
Baked (Lean)	160-170	25-30g	5-7g	Even cooking with minimal added fat.
Breaded & Fried	200+	25-30g	10-15g+	Breading and deep-frying significantly increase fat and carbs.

Tips for a Healthier Pork Chop

To ensure your 4 ounce center cut pork chop remains a healthy and lean meal, consider these steps:

Trim the Fat: Before cooking, trim off any visible fat from the edges of the chop. This is an easy way to reduce calories and saturated fat.
Choose the Right Method: Opt for grilling, baking, or air-frying to minimize added fat. These methods provide great flavor without excess grease.
Use Healthy Fats Sparingly: If pan-searing, use a small amount of a healthy, high-smoke-point oil like avocado oil, or use cooking spray instead of butter.
Flavor with Herbs and Spices: Instead of heavy, calorie-dense sauces, use fresh herbs like thyme and rosemary, or a spice blend to add flavor.
Mind Your Portion Size: Sticking to a 4-ounce serving of cooked meat is a good practice for portion control.

Conclusion

In summary, the calorie count for a 4 ounce center cut pork chop is quite manageable, typically falling in the range of 160 to 195 calories depending on the cooking method. By choosing lean preparations such as grilling, baking, or pan-searing with minimal oil, you can enjoy a high-protein, nutrient-rich meal without significantly increasing your calorie intake. For individuals focused on nutrition and healthy eating, this cut of pork represents an excellent, versatile option that can be prepared in many delicious ways while staying within dietary goals.

For more information on the nutritional benefits and how to cook various cuts of pork, the National Pork Board offers helpful resources on their website.

Frequently Asked Questions

Yes, a 4 oz center cut pork chop is considered a lean source of protein, especially when compared to fattier cuts of pork. The National Pork Board and nutritionists recommend it as a healthy option for its high protein content and moderate fat.

The fat content typically ranges from 5 to 11 grams for a 4 oz cooked, center cut pork chop, with leanly prepared versions having less fat. The fat can be reduced further by trimming off any excess visible fat before cooking.

Pan-frying a pork chop will increase its calorie count due to the added fat (oil or butter) used in the process. The total calories will be higher than a grilled or baked chop, which use minimal or no added fat.

The healthiest ways to cook a center cut pork chop are grilling, baking, or air-frying. These methods require very little added fat, which keeps the overall calorie count and fat content down.

Yes, a plain center cut pork chop contains zero carbohydrates, making it an excellent choice for a low-carb diet. Just be mindful of any breading, marinades, or sauces that might add carbs and sugar.

The calorie difference between boneless and bone-in center cut pork chops of the same lean meat content is negligible. The bone has no calories, but you should consider that a bone-in chop might have a higher weight and yield less meat.

A 4 oz cooked, center cut pork chop is an excellent source of protein, providing between 24 and 35 grams, depending on the specific cut and its lean-to-fat ratio.