How Many Calories Does Breaded Pork Have? A Deep Dive into Nutritional Facts

November 14, 2025 •

4 min read

According to nutritional data, a medium 120g fried breaded pork fillet contains approximately 319 calories. This figure can change significantly, so understanding how many calories does breaded pork have is crucial and depends heavily on the specific cut, breading, and cooking method used.

Quick Summary

The calorie count of breaded pork varies widely based on preparation. Frying increases the fat and calories significantly, while baking offers a lighter alternative. Leaner cuts of pork are lower in calories, making them a better choice for health-conscious meals.

Key Points

Variable Calorie Count: The number of calories in breaded pork is highly dependent on the cooking method, cut of meat, and type of breading used.
Frying vs. Baking: Fried breaded pork is significantly higher in calories and fat due to oil absorption, while baking is a much lighter alternative.
Lean Cuts are Lower in Calories: Choosing leaner cuts like pork tenderloin instead of fattier chops can reduce the overall calorie count.
Breading Adds Significant Calories: The breading itself, especially when fried, adds extra carbohydrates and fat to the dish.
Control Your Ingredients: Making breaded pork at home gives you control over the type and amount of oil, breading, and seasonings for a healthier outcome.
Panko Absorbs Less Oil: Using panko breadcrumbs instead of traditional ones can result in a lighter, less greasy breaded coating.
Cooking Method is Key: Opt for baking, grilling, or air frying over deep-frying to dramatically lower fat and calorie intake.

Understanding the Calories in Breaded Pork

The caloric content of breaded pork is not a fixed number; it is influenced by several key factors. The specific cut of pork, the type of breading, and, most importantly, the cooking method all play a critical role in the final nutritional value. A lean cut of pork tenderloin, for example, will naturally have fewer calories than a fattier pork chop. However, the real caloric jump happens during the breading and cooking process. The flour, egg, and breadcrumbs add carbohydrates and protein, but the cooking oil used for frying absorbs into the breading, dramatically increasing the fat and calorie count.

The Impact of Cooking Method: Fried vs. Baked

The method you choose to cook your breaded pork is arguably the most significant factor affecting its calorie count. A fried piece of breaded pork will absorb more oil than a baked version, leading to a much higher fat and calorie intake. Baking, air frying, or pan-frying with minimal oil are all healthier alternatives that can help reduce the overall fat content without sacrificing a crispy texture.

Lean vs. Fat: Choosing the Right Cut

The foundation of your meal starts with the pork itself. Here are some common cuts and their calorie considerations:

Pork Tenderloin: This is one of the leanest cuts of pork. When breaded and baked, it offers a high-protein, lower-calorie meal.
Pork Chops: Chops can vary greatly in fat content. Look for leaner, boneless chops and trim any excess fat before breading to manage calories.
Pork Schnitzel: Often made from pounded-thin pork cutlets, schnitzel is traditionally fried. While delicious, this preparation method can be high in calories, especially when served in a large portion.
Ground Pork Patties: Breaded and fried patties or minced pork can be high in fat depending on the fat percentage of the ground meat.

Tips for a Healthier Breaded Pork

For those looking to enjoy breaded pork without the excess calories, here are some practical tips:

Use Panko Breadcrumbs: Panko breadcrumbs are lighter and absorb less oil than traditional breadcrumbs, resulting in a crispier, less greasy finish.
Bake or Air Fry: As mentioned, baking or air frying provides a healthier way to achieve that golden-brown crust. This drastically reduces the need for oil, lowering the fat content.
Choose a Healthy Oil: If pan-frying, use a minimal amount of a heart-healthy oil like olive or canola oil instead of butter or lard.
Enhance with Spices: Add flavor to your breading with herbs and spices like paprika, garlic powder, and dried thyme instead of relying on fatty ingredients.
Portion Control: Keep serving sizes in check. A larger portion of breaded pork will contain a significantly higher number of calories.
Consider Alternatives: Experiment with alternative coatings like almond meal for a gluten-free and slightly lower-carb option. You can also use frozen tofu to create a low-calorie cutlet with a similar texture.

Fried vs. Baked Breaded Pork Calories: A Comparison


Feature	Fried Breaded Pork Chop	Baked Breaded Pork Chop
Calories (approx.)	400-500 kcal per 6oz serving	312 kcal per 1 serving
Total Fat	Higher (e.g., 21g per serving)	Lower (e.g., 11g per serving)
Preparation Time	Faster, typically 10-15 minutes on the stove.	Longer, usually 20-30 minutes in the oven.
Cooking Method	Submerged or pan-fried in oil.	Cooked in a hot oven with minimal or no added oil.
Texture	Very crispy and often greasy.	Crispy but not greasy, and more evenly cooked.

The Nutritional Breakdown of Breading

The breading process itself adds its own set of calories. The typical breading involves a three-step process: flour, egg, and breadcrumbs. Each component contributes to the final calorie count:

Flour: Adds carbohydrates and helps the egg adhere to the pork.
Egg: Acts as a binder and adds protein and a small amount of fat.
Breadcrumbs: The main source of added carbs and where a large portion of the fat from frying is absorbed. Using a smaller amount of breading or a lighter version like panko can help control these calories.

The Role of Oil in Cooking

Oil is a critical component for achieving a crispy, golden crust, but it's also a major source of calories. A single tablespoon of oil contains approximately 120 calories. When frying, the breaded pork absorbs a significant amount of this oil, leading to a much higher calorie count than a recipe that uses a minimal amount of cooking spray or oil for baking. Choosing the right oil, using less of it, and opting for baking can make a big difference for your waistline.

Conclusion

The number of calories in breaded pork is not static and depends on a range of choices made during preparation. By selecting leaner cuts, opting for baking or air frying over deep frying, and making smarter choices with your breading and oil, you can significantly reduce the calorie count while still enjoying a delicious and satisfying meal. While fried versions are higher in fat and calories, baked alternatives can provide a healthy and protein-rich option for a balanced diet. Being mindful of these factors allows you to enjoy breaded pork as part of a nutritious eating plan.

For a delicious, healthier alternative to deep-fried pork, try this simple Easy Pork Schnitzel recipe using a pan-frying technique.

Frequently Asked Questions

The calorie count for 100 grams of fried breaded pork can vary, but typically ranges from 280 to over 300 calories, depending on the cut and the amount of oil absorbed during frying.

Yes, baked breaded pork is generally a much healthier option. Baking requires less oil, significantly reducing the fat and calorie content compared to deep-frying.

Absolutely. A leaner cut like pork tenderloin has fewer calories than a fattier cut like a pork chop. Opting for a lean cut is a good starting point for a lower-calorie meal.

Breading and frying a pork chop can add a substantial number of calories. For example, an unbreaded, baked pork chop may have around 268 calories per serving, while a fried, breaded one can have over 400.

Pork schnitzel is a popular German dish made from thin, breaded pork cutlets. Since it is traditionally fried, the calorie count can be high, with some preparations reaching over 600 calories per serving depending on the size.

To reduce calories, use a lean cut of pork, opt for panko breadcrumbs instead of regular, and bake or air fry the pork with minimal oil instead of deep-frying.

The type of oil doesn't significantly change the calories per unit of fat, but using less oil, or a non-stick cooking spray for baking, drastically reduces the overall fat and calorie intake from the cooking process.