How many calories are in a 4 oz lean boneless pork chop?

November 29, 2025 •

4 min read

A 4 oz lean boneless pork chop contains approximately 160 to 195 calories, with the precise amount varying slightly based on the specific cut and cooking preparation. This makes a lean pork chop a sensible and nutritious choice for those monitoring their calorie intake and seeking a high-quality protein source.

Quick Summary

The calorie count for a 4 oz lean boneless pork chop is typically between 160 and 195, influenced by the specific cut and preparation method. It offers a substantial serving of high-quality protein and essential micronutrients.

Key Points

Calorie Range: A 4 oz lean boneless pork chop typically contains between 160 and 195 calories, with variability based on cooking method.
High-Quality Protein: This serving provides a significant amount of complete, high-quality protein, which is essential for muscle maintenance and feeling full.
Smart Cooking Choices: Opting for grilling, baking, or broiling is healthier than frying, as it avoids adding extra fat and calories.
Rich in Nutrients: Lean pork chops are a good source of important nutrients like B-vitamins, selenium, zinc, and iron.
Lean Meat Selection: The boneless loin cut is a particularly lean option for those watching their fat and calorie intake.
Moderate Consumption: As a red meat, lean pork chops can be part of a healthy diet, but moderation is advised.
Cooking Safety: Proper cooking is crucial to eliminate potential parasites and ensure food safety.

The Calorie and Macronutrient Breakdown

Understanding the calorie count for a 4 oz lean boneless pork chop is more nuanced than a single number, as preparation plays a significant role. Sources indicate a range, with one stating approximately 160 calories for a baked version and another citing 195 calories for a pan-fried top loin cut. A trimmed, cooked chop might contain around 193 calories. The macronutrient profile of a lean boneless pork chop is excellent for many diets, especially those focusing on high protein and low carbohydrates.

Protein, Fat, and Carbs

Protein: A 4 oz serving is a powerful protein source, delivering approximately 20 to 35 grams of high-quality protein. As a complete protein, it provides all nine essential amino acids necessary for muscle repair and growth.
Fat: The fat content is relatively low, typically ranging from 5 to 11 grams per 4 oz serving, with a balanced mix of saturated and unsaturated fats. A lean cut with visible fat trimmed minimizes the total fat intake, making it a heart-healthy option.
Carbohydrates: By nature, pork chops contain zero carbohydrates, making them an ideal choice for low-carb and ketogenic diets.

Impact of Cooking Method on Calories

How you cook your pork chop is one of the most critical factors influencing its final nutritional value. Healthy cooking methods add minimal fat and calories, while other techniques can increase the calorie count significantly.

Healthy Cooking Options:

Baking or Broiling: Cooking the chop in the oven or under a broiler requires little to no added oil, preserving its low-calorie status.
Grilling: Grilling is another great option that adds a smoky flavor without piling on extra fat. It's a quick and efficient method for a lean cut.
Pan-Searing (with minimal oil): Using just a light coating of a healthy oil like avocado or olive oil for pan-searing can still result in a low-calorie meal.

Less Healthy Preparation Methods:

Deep Frying: This method involves submerging the chop in hot oil, causing it to absorb a high amount of fat and dramatically increasing its caloric density.
Breading and Frying: Adding a breading mix, which is often high in carbs, before frying will also increase both the carbohydrate and fat content.

Nutritional Comparison Table: Lean Pork Chop vs. Other Proteins


Protein Source	Serving Size	Approximate Calories	Protein (g)	Fat (g)	Carbohydrates (g)
Lean Boneless Pork Chop	4 oz, cooked	195	35	5	0
Boneless Skinless Chicken Breast	4 oz, cooked	~110	~35	~2	0
Beef Sirloin Steak (Lean)	4 oz, cooked	~180	~30	~7	0

Health Benefits of Lean Pork Chops

Incorporating lean pork chops into a balanced diet provides numerous health advantages due to its rich nutrient profile.

Muscle Growth and Maintenance: The high-quality protein supports muscle development, which is beneficial for active individuals and can help combat age-related muscle loss.
Essential Minerals: Pork is a fantastic source of several minerals vital for bodily functions. It's particularly rich in selenium, which is crucial for immune and thyroid function, and zinc, which supports immune health and skin integrity.
B-Vitamins: Pork is an excellent source of B-vitamins, including thiamine (B1), niacin (B3), pyridoxine (B6), and cobalamin (B12). These are essential for energy metabolism and nervous system function.
Heme-Iron: The iron found in pork is heme-iron, which is more readily absorbed by the body compared to the non-heme iron from plant sources.

Potential Considerations and Best Practices

While lean pork chops are a healthy choice, it's important to be mindful of certain factors to maximize their benefits. Pork is technically classified as red meat, and dietary guidelines often recommend moderating intake of red and processed meats. Opt for unprocessed, lean cuts and be mindful of your cooking choices to keep the nutritional profile optimized.

Tips for Healthy Preparation

Trim Excess Fat: Before cooking, trim any visible fat to reduce the overall fat and calorie content.
Use Low-Fat Marinades: Use herb- and spice-based marinades instead of high-sodium, high-sugar sauces. This adds flavor without unnecessary calories.
Choose Lean Cuts: Look for cuts labeled 'loin' or 'chop' at the butcher counter. The tenderloin is often the leanest option.
Cook Thoroughly: Always cook pork to a safe internal temperature of 145°F (63°C) to kill any potential parasites and bacteria. Let it rest for 3 minutes before serving.

Conclusion

A 4 oz lean boneless pork chop is a nutritious and versatile protein source, typically containing 160-195 calories. Its excellent protein content and rich vitamin and mineral profile make it a valuable addition to a healthy diet. By choosing lean cuts and using healthy cooking methods like grilling or baking, you can enjoy a delicious meal while keeping calories in check. For more information on pork nutrition, refer to resources like the National Pork Board.

Frequently Asked Questions

Lean boneless pork chops contain virtually no carbohydrates, making them an excellent protein source for low-carb and ketogenic diets.

Pan-frying can increase the calorie count, as the pork absorbs fat from the cooking oil. A lean, boneless, pan-fried chop may contain up to 195 calories or more, versus a baked version with potentially fewer calories.

Yes, a lean pork chop is an excellent source of high-quality, complete protein, providing a significant amount of the daily recommended value.

Pork chops are rich in several vitamins and minerals, including B-vitamins (thiamine, B6, B12), selenium, zinc, phosphorus, and heme-iron.

Despite being previously marketed as 'the other white meat,' pork is scientifically classified as red meat. Lean, unprocessed cuts can still be part of a healthy diet in moderation.

For a similar 4 oz cooked serving, a boneless, skinless chicken breast is typically lower in calories than a lean pork chop. However, both are excellent sources of protein.

Lean cuts of pork, such as the boneless loin chop, have a relatively low amount of saturated fat. Trimming any visible fat before cooking can further reduce its content.