Pork chop nutrition facts

Pork chop (3 oz, 85 g) has 153 calories, 22.7 g protein, 0 g fiber, 6.2 g fat. It is an excellent source of selenium (71% DV), protein (45% DV), niacin (45% DV) and a good source of vitamin B12 and zinc.

Selenium 71% DVProtein 45% DVNiacin 45% DVThiamin 44% DVVitamin B6 35% DV

Nutrition Facts

Serving size3 oz (85 g)
Calories153
Total Fat 6.2g7.9%
Saturated Fat 1.8g9.2%
Trans Fat 0.06g
Cholesterol 71mg24%
Sodium 48mg2.1%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Protein 22.7g45%
Vitamin D 0.59µg3%
Calcium 20mg1.5%
Iron 0.7mg3.8%
Potassium 303mg6.4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

153kcal
  • ■ Protein 62%
  • ■ Fat 38%
  • ■ Carbohydrate 0%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

34
Nutrient density (NRF9.3)
Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.
2.4
Inflammatory profile average for whole foods
Lower is more anti-inflammatory. Percentile 55 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in pork chop

NutrientPer 3 oz% Daily Value
Macronutrients
Calories153 kcal7.6%
Protein22.7 g45%
Total fat6.2 g7.9%
Carbohydrate0 g0%
Fiber0 g0%
Sugars0 gno DV
Fats
Saturated fat1.8 g9.2%
Trans fat0.06 gno DV
Monounsaturated fat2.2 gno DV
Polyunsaturated fat0.7 gno DV
Omega-3 (ALA+EPA+DHA)0.02 gno DV
Omega-6 (linoleic)0.59 gno DV
Cholesterol71 mg24%
Vitamins
Vitamin C0 mg0%
Thiamin (B1)0.53 mg44%
Riboflavin (B2)0.21 mg16%
Niacin (B3)7.2 mg45%
Pantothenic acid (B5)0.57 mg11%
Vitamin B60.6 mg35%
Folate (DFE)0 µg0%
Vitamin B120.46 µg19%
Vitamin A (RAE)0 µg0%
Vitamin E0.09 mg0.6%
Vitamin D0.59 µg3%
Vitamin K0 µg0%
Choline65 mg12%
Minerals
Sodium48 mg2.1%
Calcium20 mg1.5%
Iron0.7 mg3.8%
Magnesium22 mg5.3%
Phosphorus194 mg16%
Potassium303 mg6.4%
Zinc1.9 mg17%
Copper0.07 mg7.6%
Manganese0.01 mg0.3%
Selenium38.8 µg71%
Carotenoids
Beta-carotene0 µgno DV
Lycopene0 µgno DV
Lutein + zeaxanthin0 µgno DV
Other
Caffeine0 mgno DV
Water55 gno DV
Amino acids
Tryptophan0.24 gno DV
Threonine1.021 gno DV
Isoleucine1.119 gno DV
Leucine1.937 gno DV
Lysine2.11 gno DV
Methionine0.626 gno DV
Phenylalanine0.956 gno DV
Valine1.188 gno DV
Histidine0.983 gno DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #168240 ("Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled").

Frequently asked questions

How many calories are in pork chop?

Pork chop has 153 calories per 3 oz (85 g), or 180 calories per 100 g, according to USDA FoodData Central.

How much protein is in pork chop?

22.7 g of protein per 3 oz, which is 45% of the 50 g Daily Value.

What is pork chop rich in?

Per serving, pork chop is richest in Selenium at 71% of the Daily Value, Protein (45%), Niacin (B3) (45%), Thiamin (B1) (44%).

Is pork chop healthy?

By nutrient density, pork chop scores 34 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is average for whole foods compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More meat and poultry

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.