Published by Saura ·
Pork chops nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 253 kcal and 18 g protein. Reference food and preparation: raw pork chop with a thick fat layer, edible portion. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of pork chops (raw pork chop with a thick fat layer, edible portion) supplies about 379 kcal, 27 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Pork chops: nutrition per 100 g and example portion
Reference preparation: raw pork chop with a thick fat layer, edible portion. The exact source name is “Pork chop, thick layer of fat” (Fineli food 703). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 253 kcal | 379 kcal |
| Protein | 18 g | 27 g |
| Available carbohydrate (excludes fiber) | 0 g | 0 g |
| Fat | 20.3 g | 30.4 g |
| Saturated fat | 7.5 g | 11.3 g |
| Fiber | 0 g | 0 g |
How to weigh pork chops
The reference includes a thick layer of visible fat and excludes the inedible bone from nutrient accounting. A trimmed loin chop can differ substantially. Weigh the edible portion you actually eat and select a leaner entry if the fat is discarded.
Calculate your own pork chops portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 252.7 × 1.5 = 379.05 kcal, displayed as approximately 379 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as raw pork chop with a thick fat layer, edible portion; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Grilling can render some fat while reducing water. Do not compare raw and cooked grams as though the meat gained nutrients. Breading, frying oil and creamy pan sauces require their own ingredients or a matching prepared-dish entry.
Meal ideas using pork chops
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Serve a cooked chop with cabbage and potatoes, keeping sauce separate.
- Pair pork with a white-bean and tomato side for a mixed meal.
Compare other meat and poultry
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Beef sirloin | raw beef sirloin | 129 kcal | 22.9 g | 0 g |
| Beef round | raw beef round | 113 kcal | 21.6 g | 0 g |
| Pork tenderloin | raw boneless pork tenderloin, 4.5% fat reference | 125 kcal | 21 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Beef sirloin nutrition: calories, protein and portion sizesBeef sirloin (raw): about 129 kcal and 22.9 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Beef round nutrition: calories, protein and portion sizesBeef round (raw): about 113 kcal and 21.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Pork tenderloin nutrition: calories, protein and portion sizesPork tenderloin (raw): about 125 kcal and 21 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Raw vs cooked food weight: choose the matching nutrition entryLearn when to weigh rice, pasta, meat and beans raw or cooked, with a worked batch-yield example and tips to avoid counting the same food twice.
- How to track restaurant meals when the recipe is unknownUse published restaurant information, identify portions and hidden additions, and keep uncertainty visible when logging meals you did not cook.
Frequently asked questions
How many calories are in 150 g of pork chops?
This raw pork chop with a thick fat layer, edible portion reference supplies about 379 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of pork chops matter?
Grilling can render some fat while reducing water. Do not compare raw and cooked grams as though the meat gained nutrients. Breading, frying oil and creamy pan sauces require their own ingredients or a matching prepared-dish entry.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 703: Pork chop, thick layer of fat
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 722: Beef sirloin
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 718: Beef round
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 11513: Pork fillet, boneless tenderloin, fat 4.5 %
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.