4 oz Pork Chop Calories & Protein Compared to Other Meats

4 oz Pork Chop Protein & Nutrition Facts

Introduction to Pork Chops

A pork chop is a cut of meat taken from the loin region of a pig, which is near the spine. So pork chops often include a rib bone or part of a vertebra.

Usually, pork chops are sold and served in individual portions weighing between 4 and 8 oz. Compared to other cuts of pork, the chop is leaner and less processed.

Pork Chop Cost

In addition, pork chops have risen in popularity in recent years because they are relatively inexpensive. In fact, pork chops are close in price to chicken and less than half the cost per lb of steak or salmon!

Table 1. Pork Chop Price vs Other Protein Sources

Pork Chop Nutrition

Pork has a controversial reputation regarding healthy eating. And most of the contention surrounds saturated fat and cholesterol, which must be eaten in moderation.

Fatty cuts of pork, like bacon and sausage, do contain higher amounts of saturated fat and cholesterol. And more processed cuts like ham are very high in sodium, which can lead to high blood pressure.

However, pork chops don’t contain as much saturated fat, cholesterol, or sodium as other cuts of pork. Plus, they are full of other healthy nutrients like potassium, vitamin B6, and vitamin D.

So pork chops are generally healthy to include in your weekly meal plan.

4 oz Pork Chop Calories & Protein

A 4 oz pork chop contains about 189 calories from 23 grams of protein and 11 grams of fat. So it’s a filling portion with fewer calories than other protein sources.

Still, the number of calories and grams of protein in a pork chop can vary depending on where the meat was cut from the animal.

4 oz Pork Chop Calories by Cut

All pork chops come from the loin region, which runs from the shoulder toward the hips of the pig. And there are four primary pork chops commonly found in grocery stores: top loin, center loin, rib, and sirloin.

First, the rib chop typically contains a rib bone with the accompanying connective tissue. So this cut is higher in fat and calories but is also tender and flavorful.

Next, you have the center loin and top loin chops. The center loin may have a T-shaped bone and contain a bit more fat, while the top loin is typically boneless and lower in fat.

Finally, the sirloin comes from the back end of the pig and can contain parts of the hip bone. But this particular cut tends to be a bit tougher than others.

Long story short, pork chops’ calories, protein, and fat content vary based on muscle and fat composition. Below is a table showing 4 oz pork chop calories and protein by cut.

Table 2. 4 oz Pork Chop Calories by Cut

Source: USDA

In the table above, the nutrition facts represent 4 oz of raw pork chop with the bone removed. So it’s an equal comparison of just the meat.

The top loin typically has the most protein with moderate fat and calories. Also, the center loin and rib chop have more fat and calories, while the sirloin is leaner but not as tender.

Related: Pork Chop Protein per Ounce

4 oz Pork Chop Calories vs. Other Meats

As you can see, pork chops are an excellent source of protein with relatively few calories. But how do they stack up against other meats like chicken, turkey, beef, and fish?

Based on the amount of protein you get per calorie, pork chops are not as efficient as lean fish or poultry. But they are better than beef or fattier fish for lean protein and fewer calories.

Table 4. Pork Chop Protein vs. Other Sources

More High Protein Food Nutrition Facts

Now you know the calorie and protein content of a pork chop. And you’ve seen how it compares to other protein sources in terms of nutrition.

You also got a snapshot of the nutrition facts for some other high-protein foods. But like with pork chops, protein content can vary by the cut of meat, presentation, and even the source.

So check out these related articles to learn more about the nutrition in your favorite foods.

If you’re up to speed on the macros and calories in meats, then check out some of my other fitness-related content below!