Nutrition Diet: How many calories does a pork cutlet have?

October 30, 2025 •

4 min read

Depending on preparation, a single medium-sized pork cutlet can range from around 150 to over 300 calories. Understanding how many calories does a pork cutlet have is crucial for managing your diet, as factors like breading and cooking oil significantly alter its nutritional profile.

Quick Summary

Pork cutlet calories vary substantially based on the meat cut, preparation method, and whether it's breaded. Lean cuts prepared simply offer fewer calories, whereas fried breaded versions contain considerably more. Portion control and cooking techniques are key to managing its impact on a dietary plan.

Key Points

Variable Calories: A pork cutlet's calorie count depends heavily on the cut of meat, preparation, and coatings.
Lean Cuts are Lower: Using lean cuts like pork tenderloin minimizes the base calorie count.
Breading Adds Calories: The flour, egg, and breadcrumbs in breading significantly increase both calories and carbohydrates.
Cooking Method Matters: Opt for baking, grilling, or air-frying over pan-frying or deep-frying to keep calories low.
Rich in Nutrients: Despite calorie concerns, pork cutlets are a valuable source of protein and essential B vitamins.
Deep-Frying is the Most Caloric: Deep-fried pork cutlets absorb large amounts of oil, making them the most calorie-dense option.

A pork cutlet, a thin slice of lean pork usually from the loin or leg, can be a great source of protein. However, its calorie count and nutritional value are not static; they change dramatically based on how it's prepared. For those monitoring their caloric intake, understanding these variations is essential for making healthy and informed dietary choices.

The Factors That Influence Pork Cutlet Calories

The final calorie count of a pork cutlet depends on several key variables. By controlling these factors, you can effectively manage the caloric impact of your meal.

The Cut of Pork

Not all pork is created equal. The cut of meat used for the cutlet is the first determinant of its base calorie and fat content. Pork tenderloin, for example, is one of the leanest cuts and will yield a lower-calorie cutlet compared to a cut from the center loin or rib. A lean, 4-ounce serving of boneless pork loin can have as few as 150 calories, while a similar serving from a fattier cut can be significantly higher.

The Preparation Method

How you cook the cutlet is arguably the most impactful factor. The addition of oil and breading can double or even triple the calorie count of the raw meat.

Pan-frying: Frying in oil adds calories. A medium, breaded and pan-fried fillet can contain 228 calories, with the oil and breading contributing substantially. A single tablespoon of olive oil adds around 119 calories.
Baking or Air-frying: These methods use little to no added oil, preserving the lean nature of the pork cutlet. Baking is a low-calorie alternative to frying and still produces a crispy texture, especially with a light breading.
Deep-frying: This is the most calorie-dense method, as the meat absorbs a large amount of oil. A small deep-fried pork steak can have over 360 calories.

Breading and Coatings

Breading adds carbohydrates and, depending on how it is cooked, can significantly increase the total calories and fat. Traditional breading includes flour, egg, and breadcrumbs. Using lighter alternatives like almond flour or whole-wheat panko can slightly reduce the caloric load, but the cooking method remains the most critical variable.

Calorie Comparison: Unbreaded vs. Breaded Pork Cutlets

Here is a comparative look at the calorie content of different pork cutlet preparations, based on a 4-ounce (113g) serving of lean pork.


Preparation Method	Calorie Estimate	Macronutrient Impact	Key Takeaway
Unbreaded, Baked/Grilled	~150-190 calories	High protein, low fat	Most nutritious and calorie-efficient option.
Unbreaded, Pan-Fried	~200-240 calories	Added fat from cooking oil	Slightly higher calories due to oil absorption.
Lightly Breaded, Baked	~220-270 calories	Added carbs from breading	Balance of flavor and controlled calories.
Heavily Breaded, Pan-Fried	~280-350+ calories	Added fat and carbs	Significant calorie increase; less diet-friendly.
Deep-Fried (Tonkatsu)	~350-450+ calories	High fat and carb content	Highest calorie option, best reserved for occasional indulgence.

Healthier Cooking Methods for Lower-Calorie Pork Cutlets

For those looking to enjoy a pork cutlet while keeping their diet in check, there are several simple swaps that make a big difference:

Use an air-fryer: Air-frying gives you the crispy texture of a deep-fried cutlet without the excessive oil. This method requires only a small amount of cooking spray or oil to achieve a golden-brown crust.
Bake in the oven: For a hands-off approach, baking provides a consistently cooked, healthier alternative to pan-frying. Pair it with a light coating of whole-wheat panko for a delicious crunch.
Choose lean cuts: Opt for pork tenderloin or loin cutlets, which are naturally leaner and lower in calories than other cuts.
Go without breading: Season your unbreaded cutlet with herbs, spices, and a little citrus juice before grilling or pan-searing. This simple method showcases the natural flavor of the pork without adding unnecessary calories. A lean, unbreaded pork cutlet is primarily protein, making it an excellent source for muscle maintenance.

Nutritional Profile Beyond Calories

Beyond just calories, pork cutlets offer a robust nutritional profile that supports overall health.

Protein: Pork is a complete protein, meaning it contains all nine essential amino acids. Protein is vital for muscle repair, growth, and satiety.
Vitamins and Minerals: It is an excellent source of several B vitamins, including thiamin, niacin, riboflavin, B6, and B12, which are crucial for converting food into energy and maintaining nerve function. Pork also provides important minerals like zinc, selenium, and phosphorus.

Conclusion: Making Informed Choices for Your Diet

There is no single answer to the question, how many calories does a pork cutlet have? The number can vary from around 150 calories for a lean, unbreaded portion to well over 300 for a heavily breaded and fried version. For those on a calorie-controlled diet, prioritizing lean cuts and low-fat cooking methods like baking or air-frying is the best approach. Regardless of your method, a pork cutlet remains a potent source of protein and essential nutrients, making it a valuable part of a balanced diet when prepared mindfully.

For more detailed nutritional information on specific pork cuts, refer to the official USDA FoodData Central database.

Frequently Asked Questions

Yes, when prepared correctly, pork cutlets can be a lean source of protein suitable for weight loss. The key is to choose a lean cut like tenderloin and use a low-fat cooking method such as grilling, baking, or air-frying instead of deep-frying.

A pork cutlet is a thin, boneless slice of meat typically from the loin or leg, often pounded thin for tenderness. A pork chop is a thicker cut of meat, often with a bone attached, from the pork loin. The thinness of the cutlet allows it to cook very quickly.

To reduce calories, use a light coating of whole-wheat panko breadcrumbs and cook the cutlet using an air-fryer or by baking instead of pan-frying in oil. You can also use a cooking spray instead of a large amount of oil.

Yes, pork cutlet is an excellent source of high-quality protein. A single serving provides a significant portion of the protein needed for muscle maintenance and repair.

A medium, fried breaded pork cutlet can have significantly more calories than its unbreaded counterpart. A 120g fillet is cited as having 319 kcal, while a small fried pork steak can be upwards of 360 calories, primarily due to the absorption of cooking oil.

Cooking oil adds a substantial number of calories. For example, a single tablespoon of olive oil can add around 119 calories. The more oil used for frying, and the more the meat absorbs, the higher the total calorie count will be.

For a healthy, low-calorie option, season your pork cutlet with a mix of herbs and spices such as paprika, garlic powder, onion powder, and black pepper. A squeeze of lemon juice can also add flavor without adding extra calories.