How many calories are in a grilled center cut pork chop?

December 2, 2025 •

4 min read

According to USDA data, a cooked, broiled 3 oz center loin pork chop with lean and fat contains approximately 178 calories. Understanding how many calories are in a grilled center cut pork chop depends on the chop's size, trim, and preparation method, all of which can significantly affect the final nutritional value.

Quick Summary

The calorie count of a grilled center cut pork chop varies based on its size, bone-in or boneless status, and whether the fat is trimmed. A standard 3 oz serving is generally under 200 calories, while a larger, fattier cut can exceed 300. Protein is a major component, with fat content influencing the total calories.

Key Points

Variable Calories: The calorie count for a grilled center cut pork chop varies significantly depending on its size, trim, and whether it is boneless or bone-in.
Serving Size is Key: A standard 3 oz serving has around 178 calories, while a larger 8 oz chop can have 276 calories or more, highlighting the importance of portion control.
Fat Content Matters: Choosing a lean cut and trimming excess fat before cooking reduces the overall calorie and fat content of the meal.
Grilling is a Leaner Method: Opting for grilling instead of frying helps to keep the calorie count low by not requiring extra oil or butter during cooking.
Dry Rubs Over Sauces: Using dry rubs with herbs and spices adds flavor without the high sugar and calorie content found in many marinades and sauces.
High in Protein: A grilled center cut pork chop is an excellent source of protein and essential nutrients like B vitamins and minerals.
Nutrient-Dense Option: Despite its moderate calorie count, a grilled pork chop is packed with beneficial vitamins and minerals, supporting overall health.

Demystifying the Calorie Count: A Grilled Center Cut Pork Chop

A grilled center cut pork chop is a popular and delicious protein source, known for its mild flavor and tenderness. For many, grilling is the preparation of choice, offering a leaner and healthier alternative to frying. However, the exact calorie count can be surprisingly varied, hinging on factors like the chop's size, whether it's boneless or bone-in, and the fat content.

Factors Influencing Calorie Content

Not all grilled pork chops are created equal. The nutritional information changes based on several key variables:

Serving Size: The most significant factor is the size of the chop. A standard 3-ounce portion will have a much lower calorie count than a large, 8-ounce butcher's cut. Many online databases provide figures for a 100g serving, which is roughly 3.5 ounces, so it is important to check the specified serving size when looking up information.
Fat Trim: Center cut pork chops can be purchased with or without a visible fat cap. A chop with the fat trimmed off will have fewer calories and a lower fat content than one where the fat is left on and cooked. For example, a 3 oz broiled, lean-and-fat-inclusive center loin chop is about 178 calories, whereas a lean-only chop would be less.
Boneless vs. Bone-in: The presence of a bone affects the cooked weight and perceived serving size. While the bone itself is not consumed, bone-in chops can often be larger and carry more fat. A 5 oz boneless center cut chop can be around 220 calories, demonstrating how size impacts the total.
Marinades and Sauces: The use of marinades, basting sauces, or glazes can add a significant number of calories. Sugary BBQ sauces or oil-based marinades can increase the calorie count substantially compared to a simple rub of salt and pepper.

Standard Nutritional Breakdown

For a general reference, let's consider a standard serving. A 3 oz portion of cooked, broiled center loin pork chop (bone-in, lean and fat) offers a solid nutritional profile beyond just calories:

Calories: ~178 kcal
Protein: ~22 g
Fat: ~9.4 g
Carbohydrates: 0 g

This makes it an excellent option for those following a low-carb or high-protein diet. The fat content is a mix of saturated, monounsaturated, and polyunsaturated fats, but still a relatively low amount for a protein source.

Comparison Table: Calories in Pork Chops

To illustrate the impact of cooking method and cut, here is a comparison table based on various data sources:


Type of Pork Chop	Approximate Serving Size	Calories	Key Difference
Grilled Center Cut Chop	3 oz (cooked, lean & fat)	178	Standard reference, bone-in
Grilled Boneless Chop	5 oz (cooked)	220	Larger boneless portion
Large Grilled Chop	8 oz (cooked)	276	Larger portion, includes bone
Breaded & Fried Chop	8 oz (cooked, large)	424	Breaded and fried, significant calorie increase
Generic Grilled Chop	1 serving	283-328	Varies by size and source

How to Grill a Healthier Pork Chop

Achieving a delicious and healthy grilled pork chop is straightforward with a few simple steps:

Choose Lean Cuts: Opt for center cut pork loin chops or thin-cut boneless chops, which naturally have less fat. Trimming any excess fat before cooking can also reduce the calorie and fat content.
Use Dry Rubs: Instead of high-calorie, sugary marinades or sauces, use a dry rub made from herbs and spices. This adds flavor without the extra calories and sugars.
Portion Control: Pay attention to the serving size. A standard 3-4 ounce serving is sufficient and keeps calories in check.
Grill, Don't Fry: Grilling requires no added oil, which is a major calorie-saver compared to frying in butter or oil.
Rest the Meat: After grilling, let the pork chop rest for a few minutes. This allows the juices to redistribute, resulting in a more tender and flavorful chop without the need for extra fats.

Nutritional Benefits Beyond Calories

Beyond being a lean protein source, grilled center cut pork chops provide valuable nutrients. They are rich in B vitamins, such as Thiamine, Riboflavin, and Niacin, which are crucial for energy metabolism. Pork is also a great source of minerals like selenium, phosphorus, and zinc, all of which play a vital role in bodily functions. The grilling process locks in these nutrients without adding unnecessary fats, making it a highly nutritious choice.

Conclusion

The calorie count for a grilled center cut pork chop is not a fixed number but depends on multiple variables, with serving size and fat content being the most important. A typical 3-ounce lean portion can be under 200 calories, while a larger, fattier chop can be much higher. By being mindful of the cut, trimming excess fat, and using healthy seasoning methods, a grilled pork chop can be a fantastic, high-protein, low-calorie addition to a balanced diet. Enjoying this meal in moderation is key to reaping its full nutritional benefits.

USDA FoodData Central is an authoritative source for detailed nutritional information.

Frequently Asked Questions

For the same edible portion, the calorie count is similar, but bone-in chops are often sold in larger sizes, which means a single bone-in chop can have more calories. For example, a 5 oz boneless chop is about 220 calories, while a larger 8 oz bone-in could be 276 calories.

Yes, a grilled center cut pork chop is an excellent source of protein. A standard 3 oz cooked serving contains approximately 22 grams of protein, making it a great addition to a high-protein diet.

Yes, trimming the fat significantly reduces the calorie count. Since fat is the most calorie-dense macronutrient, removing it from the chop before grilling will result in a leaner, lower-calorie meal.

Marinades, especially those high in sugar or oil, can increase the calorie count. A simple, low-sugar or vinegar-based marinade will add fewer calories than a thick, sugary glaze.

Grilling is generally a healthier, lower-calorie cooking method than frying. Frying requires adding oil or butter, which increases the total fat and calorie content. Grilling cooks the meat without adding significant extra fat.

A grilled center cut pork chop primarily consists of protein and fat, with virtually no carbohydrates. The exact ratio depends on the fat content of the specific cut.

To make your meal healthier, choose lean cuts, trim excess fat, use dry rubs instead of sugary marinades, and pair the chop with grilled vegetables or a fresh salad instead of high-calorie sides.