Malia Frey is a load loss expert, certified health coach, weight monitoring specialist, personal trainer​, and also fitness nutrition specialist. " data-inline-tooltip="true">Malia Frey

Malia Frey is a weight loss expert, certified health and wellness coach, weight administration specialist, an individual trainer​, and also fitness nutrition specialist. 

Mia Syn, MS, RDN is a registered dietitian nutritionist through a understand of science in person nutrition. She is likewise the hold of good Food Friday on alphabet News 4." data-inline-tooltip="true">Mia Syn, MS, RDN

Mia Syn, MS, RDN is a registered dietitian nutritionist through a grasp of science in human nutrition. She is also the host of an excellent Food Friday on alphabet News 4.

You are watching: How many calories in a lean pork chop


Pork is sometimes referred to as "the various other white meat" because it have the right to be a great source of lean protein, choose poultry is. It offers plenty of of the same nutrients together beef regularly with less fat and calories, return this depends on cut and also preparation. Pork is commonly consumed roughly the world, especially in the U.S. And also Asia, however it is not allowed in specific religions (namely Islam and also Judaism).

Pork Nutrition truth

The complying with nutrition information is detailed by the USDA for a 3-ounce (85g) offer of baked pork tenderloin.

cooked, tool pork cutlet or steak provides 239 calories, 34g protein, 10g fat, 4g saturated fat, 697mg sodium, and 0g carbohydrate, if you eat just the lean component of the steak.A 3-ounce serving of floor pork cooked provides 252 calories, 22g protein, 18g fat, 7g saturation fat, 62mg sodium, and 0g carbohydrate.

However, the pork chop is a far an ext popular cut of this meat, and the nutrition and calories because that this cut vary greatly based upon preparation.

A 3-ounce pork chop (broiled or baked) provides 180 calories, 24g protein, 9g fat, 2g saturation fat, 438mg sodium, and also 0g carbohydrate, if you eat both the lean and also the fatty component of the chop.A 3-ounce pork chop (broiled or baked) gives 140 calories, 25g protein, 3.8g fat, 1g saturated fat, 447mg sodium, and 0g carbohydrate, if you eat just the lean component of the chop.A 3-ounce pork chop (breaded and also fried) provides 258 calories, 20g protein, 13g fat, 3g saturated fat, 465mg sodium, and also 14g carbohydrate, if girlfriend eat both the lean and also fatty part of the chop.
A 3-ounce serving of pork sausage: 276 calories, 16g protein, 23g fat, 8g saturation fat, 693mg sodium, 1g carbohydrateOne medium slice of cooking pork bacon: 37 calories, 3g protein, 3g fat, 1g saturated fat, 135mg sodium, 0 grams carbohydrateA single serving (85 grams) of pulled pork: 200 calories, 12g protein, 16g fat, 6g saturated fat, 490mg sodium, 2g carbohydrateA 2-ounce offer of Spam (made native pork shoulder and other ingredients): 180 calories, 7g protein, 16g fat, 6g saturated fat, 790mg sodium, 1g carbohydrate


Pork consists of no carbohydrates, unless it is all set with breading, barbecue sauce, or some various other sugar or starch.


As an pet product, pork consists of both saturated and also unsaturated fats. If you space trying to limit your saturated fat consumption (as recommended by the American heart Association), look at for cut of pork that include the indigenous "loin," together in pork loin or pork tenderloin.

Vitamins and also Minerals

Pork is great source that thiamin, niacin, riboflavin, vitamin B6, and phosphorus. The is a an excellent source of zinc and potassium.

health and wellness Benefits

Pork includes many the the medium of funds (vitamins and also minerals) found in beef and it is high in protein, however can be lower in fat 보다 beef—depending ~ above cut and also preparation.

Protects Muscle fixed

As us age, our muscles end up being weaker, which can lead come disability and injury. Spend adequate quantities of dietary protein, in addition to physical exercise, helps slow this weakening of the muscle (known together sarcopenia).

helps Cells thrive and function

Like other pet products, pork is rich in the B vitamins thiamin, niacin, riboflavin, and pyroxidine (B6). The B vitamins help the body convert food into energy, are crucial for mind and nervous mechanism health, aid make and also repair DNA, and produce hormones and also red blood cells.


Meat from any kind of kind of mammal, including pork, can reason an allergy reaction (and some civilization who space allergic come mammalian meat additionally react come poultry). Scientists have actually traced part allergies come bites native the Lone Star tick, and others to an existing allergy to cats.

Meat allergies tend to construct in adolescence or adulthood. If you doubt a pork allergy, talk to her doctor around your diet and also any treatments you might need.

Adverse results

When the is processed or cooked through salt, pork can be high in sodium. If you must limit your sodium intake, friend may need to avoid certain pork preparations.

In addition, eat a the majority of well-done meat, consisting of pork, deserve to increase cancer risk. Cooking meat to well-done reasons the development of compounds, called heterocyclic amines, that are associated with numerous kinds that cancer.

Eating life or undercooked pork is also dangerous. Pork deserve to harbor helminth that reason serious infections in humans. Food preparation pork completely will kill these parasites.

Storage and also Food safety

Sealed fresh pork chops deserve to stay refrigerated for 2 to 4 days. Floor pork will continue to be fresh for one to two days. Friend can additionally seal pork strictly using freezer wrap and also freeze. Use frozen pork within 6 months.

Frozen pork must be thawed in the frozen refrigerator (rather 보다 at room temperature). A small roast will take 3 come 5 hrs to thaw every pound, if a 1-inch special chop will certainly take 12 to 14 hours.

Pork need to be cooked come an interior temperature between 145°F and also 160°F. Measure the temperature in ~ the thickest component of the meat without touching any type of bone.

just how to Prepare

As an different to chicken or fish for skinny protein, enjoy pork in tacos, salads, soups, and also stir-fries. Adding range to her diet keeps her meals interesting and also provides her body with balanced nutrition.

Verywell Fit offers only high-quality sources, including peer-reviewed studies, to assistance the truth within our articles. Review our editorial process to learn an ext about exactly how we fact-check and keep our content accurate, reliable, and also trustworthy.

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