Pork Nutrition Facts

Pork Chop Calories and Other Cuts of Pork

Pork, annotation
Verywell / Alexandra Shytsman

Pork is sometimes called "the other white meat." You might consider eating pork instead of chicken or turkey. But is pork healthy? Pork chop calories can vary widely based on the preparation. And pork nutrition for other cuts varies widely as well. Find out which pork cuts are best for your diet and how to prepare it to keep the fat and calories low.

Nutrition Facts

The following nutrition information is provided by the USDA for a 3-ounce (85g) serving of pork tenderloin with no added salt or fat.

  • Calories: 125
  • Fat: 3.4g
  • Sodium: 48mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 22g

Pork tenderloin is one of the best cuts of pork from a health standpoint. This lean meat provides just 125 calories and only three grams of fat per three-ounce serving. And you'll benefit from 22 grams of protein when you enjoy this cut of meat.

Other cuts of pork include the cutlet and ground pork.

  • medium pork cutlet or steak provides 239 calories, 34 grams protein, 10 grams fat, 4 grams saturated fat, 697 milligrams of sodium, and 0 grams carbohydrate, if you eat only the lean part of the steak.
  • three-ounce serving of ground pork (cooked) provides 251 calories, 22 grams protein, 18 grams fat, 7 grams saturated fat, 337 milligrams of sodium, and 0 grams of carbohydrates.

However, the pork chop is a far more popular cut of this meat. As you can see the nutrition and calories for this cut vary greatly based on the way that you cook the meat:

  • A three-ounce pork chop (broiled or baked) provides 164 calories, 24 grams protein, 7 grams fat, 2 grams saturated fat, 433 milligrams of sodium, and 0 grams carbohydrates, if you eat both the lean and the fatty part of the chop.
  • A three-ounce pork chop (broiled or baked) provides 135 calories, 25 grams protein, 3 grams fat, 1 gram saturated fat, 430 milligrams of sodium, and 0 grams carbohydrates, if you eat only the lean part of the chop.
  • A three-ounce pork chop (breaded and fried) provides 227 calories, 20 grams protein, 11 grams fat, 3 grams saturated fat, 458 milligrams of sodium, and 11 grams carbohydrates if you eat both the lean and fatty part of the chop.

Of course, pork is also used in many other meat products and processed meats. These are less healthy versions of pork.

  • A three-ounce serving of pork sausage provides 285 calories, 16 grams protein, 24 grams fat, 8 grams saturated fat, 629 milligrams of sodium, and 0 grams of carbohydrate
  • One medium slice of pork bacon provides 37 calories, 3 grams protein, 3 grams fat, 1 gram saturated fat, 135 milligrams of sodium, and 0 grams carbohydrate.
  • A single serving (84 grams) of pulled pork provides 222 calories, 20 grams protein, 15 grams fat, 6 grams saturated fat, 670 milligrams of sodiums and 1 gram of carbohydrate.
  • A two-ounce serving of spam (made from pork shoulder and other ingredients) provides 180 calories, 7 grams protein, 16 grams fat, 6 grams saturated fat, 790 milligrams of sodiums and 1 gram of carbohydrate.

Pork is a good source of lean protein. However, when it is processed or cooked with salt, pork becomes a significant source of sodium as well.

Common Questions About Pork

Many people who cook pork at home have questions about pork. These are some of the most frequently asked questions about this lean meat.

How Long Do Raw Pork Chops Stay Fresh When Kept in the Refrigerator?

Sealed fresh pork chops can stay refrigerated for 2-4 days. Ground pork will stay fresh for 1-2 days.

What Are the Healthiest Cuts of Pork?

The National Pork Board recommends that you look for cuts of pork that include the word "loin," as in pork loin or pork tenderloin.

What is the Proper Way to Safely Cook Pork?

Pork should be cooked to an internal temperature between 145° F and 160° F. Pork experts recommend that you measure the temperature at the thickest part of the meat without touching any bone.

Can Pork Chops Be Frozen?

Yes. Seal the pork tightly using freezer wrap and freeze at a temperature below 0 degrees. Use within six months.

How Do I Thaw Pork After It Has Been Frozen?

Pork should be thawed in the refrigerator rather than on your countertop. The Pork Council suggests the following thawing times for each cut of meat:

  • A small roast will take 3-5 hours per pound
  • A large roast will take 4-7 hours per pound
  • One-inch thick chop will take 12-14 hours
  • Ground pork needs to be estimated by package thickness

Healthy Pork Recipes 

Try new pork recipes with lean cuts of pork to make healthy meals in your home:

A Word From Verywell

Many smart eaters fill their dinner plates with lean sources of protein, like chicken and fish. But why not try something new? Consider adding a pork dish to your weekly menus. Spice it up, enjoy it in tacos, in salads, and even in soup. It's smart to add variety to your diet to keep your meals interesting and provide your body with balanced nutrition.

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