BBQ pork ribs vs pork chop: which is healthier?

Pork chop is more nutrient-dense, scoring 51/100 against 10/100 for BBQ pork ribs. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

BBQ pork ribs

10/100Low nutrient density

336 kcal per 100 g. Half rack (meat only): 290 g

Pork chop

51/100Moderate nutrient density

180 kcal per 100 g. 1 chop: 140 g

Higher score

Which to pick for your goal

Fewer caloriesPork chop336 vs 180 kcal per 100 g
More proteinPork chop16 vs 27 g per 100 g
More fiberAbout even0.5 vs 0 g per 100 g
Less sugarPork chop9 vs 0 g per 100 g
More potassiumAbout even325 vs 356 mg per 100 g
Less saturated fatPork chop7.9 vs 2.2 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	BBQ pork ribs, 100 g	Pork chop, 100 g	BBQ pork ribs, 290 g	Pork chop, 140 g
Calories	336 kcal	180 kcal	974 kcal	252 kcal
Protein	16 g	27 g	48 g	37 g
Carbohydrates	11 g	0 g	33 g	0 g
Sugars	9 g	0 g	26 g	0 g
Fiber	0.5 g	0 g	1.4 g	0 g
Fat	25 g	7.3 g	71 g	10 g
Saturated fat	7.9 g	2.2 g	23 g	3 g
Vitamin C	0.1 mg	0 mg	0.4 mg	0 mg
Vitamin A	15 µg	0 µg	44 µg	0 µg
Potassium	325 mg	356 mg	942 mg	498 mg
Iron	1.3 mg	0.8 mg	3.7 mg	1.1 mg
Calcium	27 mg	23 mg	78 mg	32 mg
Magnesium	21 mg	26 mg	62 mg	36 mg
Sodium	579 mg	56 mg	1678 mg	78 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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