How healthy is pork chop?
Is pork chop healthy? Yes, in sensible portions. Pork chop scores 40/100 on the HowHealthyIs Score: 100 g provides 180 kcal, 27 g protein and 356 mg potassium. A lean pork chop is high in protein and one of the best meat sources of thiamin (vitamin B1). Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pork chop ranks higher than 40% of them.
Counts in favor (% daily value per 100 kcal)
- Protein30%
- Potassium4%
- Magnesium3%
- Iron2%
- Calcium1%
- Vitamin E0%
- Fiber0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat6%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 41 minus 7 = 34. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pork chop?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 180 kcal | 252 kcal | |
| Protein | 27 g | 37 g | 75% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 7.3 g | 10 g | 13% |
| Saturated fat | 2.2 g | 3 g | 15% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.1 mg | 0.1 mg | 1% |
| Minerals | |||
| Calcium | 23 mg | 32 mg | 2% |
| Iron | 0.8 mg | 1.1 mg | 6% |
| Potassium | 356 mg | 498 mg | 11% |
| Magnesium | 26 mg | 36 mg | 9% |
| Sodium | 56 mg | 78 mg | 3% |
Source: USDA FoodData Central, "Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled" (FDC 168240). Values rounded.
Why is pork chop good for you?
- 37 g protein in 1 chop, 75% of the daily value. Protein contributes to the maintenance of muscle mass.
- 498 mg potassium in 1 chop, 11% of the daily value. Potassium contributes to the maintenance of normal blood pressure.
Good ways to use it
- Grilled or pan-seared
- Sheet-pan dinners
What should you watch out for?
- Trim visible fat; breaded and fried chops are much higher in calories.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.