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In table below you can also see calories amount for four and five grilled pork chops. But how do they stack up against other meats like chicken, turkey, beef, and fish? | standard serving size, slice. and what you cook them with (seasoned, with a fruit sauce or salsa, etc.). Grill chops 7 to 9 minutes per side. Amount Per Serving. How Many Calories Are In A Pan Fried Pork Chop? Get nutrition facts and other common serving sizes. If you prefer to keep the calories as low as possible, use a cooking method such as broiling or grilling your pork chops. 23%. Amount Per 1 oz; Calories - 57: Calories from Fat - 24: Total Fat: 2.72g: Saturated : 0.89g: Polyunsaturated : 0.32g: Monounsaturated : 1.07g . 631. Calories from Fat 254. To visualize how much 323 kcal actually is, take in mind that calories amount from pork chop is similar to calories amount from ie. Do not consume more than 10 percent of your overall calories from saturated fat . . . A boneless pork chop with a weight of 4 ounces has about 12.25 grams of fat, 4.5 of which are saturated. 68 % Daily Values* Total Fat. So this cut is higher in fat and calories but is also tender and flavorful. Saturated Fat. A four-ounce shoulder pork chop has about 190 calories. Large pork chop (8 oz, or 227 g, with a bone), broiled or baked, provides : Large pork chop (8 oz, or 227 g, with a bone), breaded and fried : Calories: 276: 424: Protein: 36 grams: 33 grams: Fat . Plus, newer research shows that people who add pork specifically to their diet and especially to a weight loss diet successfully lose weight and body fat. Small size pork (128g) 309.6 kcal. 0.569g. What Is the Healthiest Way to Cook Pork Chops? This is a mineral involved in your immune and endocrine systems, and it has anti-inflammatory and antioxidant properties (2). It is easy to count that two fried pork chop have about 586 calories and three fried pork chop have about 879 calories. Of course, how you cook your pork chop influences its overall nutrition profile. How many calories in Bbq Pork? Serving Size: chop without refuse (157g ) Amount Per Serving. Jeremy Fox Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach. Calories per serving of Grilled pork chops. This is a detailed article about pork (the meat of domestic pigs), looking at its health effects and nutritional properties. Grilled pork chop has 4.55 g fat per 100g. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. As I wrote before standard serving size of baked pork chop (159 g) has 335 calories. Scroll down for details and nutrition tables. Be sure to always cook pork chops to a minimum internal temperature of 145F (63C) to reduce your risk of foodborne illness. If there is fat left on it, it is usually easy to trim off. 2,000 calories a day is used for general nutrition advice. All trademarks, copyright and other forms of intellectual property are property of their respective owners. It is easy to count that two pork chops have about 646 calories and three pork chops have about 969 calories. The almond is a popular tree nut that is loaded with important nutrients. Two medium size fried pork chop586 kcal. If youre up to speed on the macros and calories in meats, then check out some of my other fitness-related content below! Based on the amount of protein you get per calorie, pork chops are not as efficient as lean fish or poultry. Therefore, they will have more calories. Although we typically focus on the calories and macronutrients it can also be helpful to know about the micronutrients in your foods. When you click on selected product you will se detailed comparsion. Half of medium size fried pork chop 146.5 kcal. 3 Common Wide Grip Lat Pulldown Mistakes & How To Correct Them, Accurate Body Type Quiz For Men & Women 5 Easy Questions, 40-30-30 Diet Results, Pros/Cons, and Macro Calculator, 23 Best Front Delt Exercises For Shoulder Strength & Size, 11 Essential Lower Back Barbell Exercises for Pain Prevention, Barbell Front Raise for Targeting Anterior Deltoid Growth, 11 Best Pre-Workout Meal Ideas For Fat Loss & Muscle Gain, 12 oz Chicken Breast Protein & Calories (Raw vs Cooked), Chris Bumstead Arm Size & Arm Day Workouts. Case in point, medium size fried pork chop (139 g) has about 293 calories. In fact, a plain pork chop (without any seasoning) has zero carbohydrates. . Generally, cuts from the front of the loin are leaner than those in the rear. . All You Need to Know, Pork Internal Temperature: How to Safely Cook Pork, Pork 101: Nutrition Facts and Health Effects, 9 Evidence-Based Health Benefits of Almonds, Glycemic Index: What It Is and How to Use It. Click here for more information. To help you better understand the calories and nutritional value of pork chops, I have broken them down below. We're a news, analysis, and opinion platform for everything related to the carnivore diet and lifestyle. As the butter melts continue to spoon the melted butter over the chops. % Daily Value*. Amount Per Serving. 0 g of carbs - pork chop has no carbohydrates. % Daily Value*. Therefore, if you are looking to add a new protein to your diet that will not unnecessary calories, pork chops are an excellent choice. Soon in the European Union. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Honey Nut Cheerios calories per ounce (oz). For each item, the fat and protein ratios vary depending on which part of the animal the meat comes from. (Nutrition Facts), The calories in pork chops vary based on the cut of meat and manner of preparation, The average pork chop has 210 calories and 12.25 grams of fat, Pork chops contain nutrients such as thiamine, niacin, and vitamin B6, https://kettlerangemeats.com/pork-chops-101-know-your-chops, https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL_Protein_March2020.pdf. 2022 Calories.info | 35 calories. 7 grams of fat. I love sharing recipes that are new, fun, and creative as well as great classic recipes just like my Grandma used to make! Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, broiled [Centercut pork loin, Rib chops, Rib cut chops] Serving size: 100 grams 1 ounce (28g) 3 oz (85g) 1 chop without refuse (Yield from 1 cooked chop, with refuse, weighing 172g) (112g) This article looks at how pork rinds are made and whether they're healthy. The recommended daily value shows how much a nutrient contributes to your diet. Other pork chop cuts, such as the New York pork chop, Porterhouse pork chop, and Ribeye pork chop, have more total fat than a sirloin pork chop, but theres really only a small amount of additional saturated fat (1). Its a nutrient that gives you the staying power you need between meals (5). The calories in cold cuts are mostly protein, but lunch meats often have fat and nitrates. 26 %. When you click on selected product you will se detailed comparsion. 0 grams carbohydrates. 85. That's 28 percent of the 2.4 micrograms you should aim for each day. Next, you have the center loin and top loin chops. However, as mentioned above the addition of oils or butter will add to the overall fat content. Pork chops are extremely versatile. Ounce (oz) of pork chop 65 kcal. Pork rinds are a crunchy, savory snack made from deep-fried pigskin. . HOME / Meat / Pork / Pork Chop / Lean Pork Chop How many calories in. To visualize how much 293 kcal actually is, take in mind that calories amount from fried pork chop is similar to calories amount from ie. Grams of protein per 100 grams of food: Steak: 27.3 grams 11. STOVETOP: Saut in small amount of oil over medium-high heat 5 to 7 minutes per side. 211 % Daily Values* Total Fat. That said, a typical pork chop contains about 52.5 calories per ounce. Come take a look at why pork chops would make a great choice for your next meal! Just a tap away. Free body type quiz finds your body type with 5 easy questions. Big size grilled pork chop (204g) 334.1 kcal. When you look at charts below you will see how baked pork chop looks like in comparsion to other products from its category. Show full nutrition information . Saturated Fat. If you continue to use this site we will assume that you are happy with it. Moreover, they are one of the cuts of pork that is lower in calories. Small size grilled pork chop (126g) 205.6 kcal. 0.297g . Pork pork chop slice (100g) 242 kcal. Serving Size: chop without refuse (157g ) Amount Per Serving. Nutrition Facts. Half of medium size grilled pork chop 128.5 kcal. Fried pork chop has 10.5 g fat per 100g. I hope this guide on pork chop calories answered all of your questions. Linkins Entrees Pork Grilled . 4 oz , with bone, cooked (yield after bone removed) Amount Per Serving. 4 oz Pork Chop Calories & Protein Compared to Other Meats, Incline Dumbbell Curl For Blasting Biceps. Its important that your pork chop is cooked to a safe temperature because eating raw or undercooked pork can give you a foodborne illness, such as hepatitis E virus (HEV) or Trichinellosis, a parasitic infection (17, 18). Privacy Policy. Amount Per Serving. While many other types of meat also contain vitamins and minerals, there are a couple that pork is particularly high in. And when you do eat pork chops, be sure to cook them fully. Calories from Fat 144 % Daily Value * Total Fat 16 g grams. Half of medium size baked pork chop 167.5 kcal. Hamburger patty: 18 grams 12. Pork chops that are grilled or baked tend to be lower in calories than those that are fried. A wide grip lat pulldown is excellent for building your back if you do it properly. For instance, medium size pork chop (140 g) has about 323 calories. Healthy diet and healthy lifestyle promoter, What do you think about grilled pork chops, We use cookies to ensure that we give you the best experience on our website. How many calories in Lean Pork Chop - 1 serving (3 oz) (85g)? Pork offers a complete source of high quality protein, which may help you feel full. How much Iron is in Pulled Pork Shoulder With Peaches? Cooked this way, you will reduce the number of calories. As I wrote before medium size grilled pork chop (157 g) has 257 calories. Preheat oven to 350 Fahrenheit and lightly grease a 913-inch baking dish. As a dedicated carnivore, pork and pork chops are on my menu often. Regardless of thickness, a tender, tasty, and food-safe pork chop is one thats cooked to an internal temperature of 145F (63C), which is medium-rare. Pork Product (per 1 oz./ 28 gr unless otherwise stated) Calories Fat (gr) Calories in Bacon, lean fried 93 cal 6.0g Calories in Bacon, lean grilled 86 cal 4.8g Calories in Bacon, lean raw 46 cal 2.7g Calories in Bacon, 1 back rasher, 40g raw 85 cal 5.0g Calories in Bacon, 1 back rasher, 40g fried 100 cal 7.0g Calories in Bacon, 1 rasher, 40g, raw, grilled 75 cal 4.0g Calories in Bacon, 1 . The healthiest way to cook pork chops is by grilling or baking them. Lean fish such as cod, trout, catfish and orange roughy typically have 80 to 100 calories per serving. 50 %. Pan-frying in a small amount of oil will add some pork chop calories, but not as many as adding ingredients like breading and then deep-frying. One of the more significant downsides of pork, including pork chops, is that it is a red meat despite the once-popular marketing phrase, the other white meat (9). Three medium size grilled pork chops 771 kcal. Fatty cuts of pork, like bacon and sausage, do contain higher amounts of saturated fat and cholesterol. Heres how to safely cook. 100g, 1 one chop, 1 chop without refuse, 1 chop, 1 oz. Pan-frying in a small amount of oil will add some pork chop calories, but not as many as adding ingredients like breading and then deep-frying. Now you know the calorie and protein content of a pork chop. When you look at charts below you will see how grilled pork chop looks like in comparsion to other products from its category. Amount of Iron in Pulled Pork Shoulder With Peaches: Iron 0.7mg. : Take a look at tables below to see details about pork chop nutrition. Your email address will not be published. Find detailed calories information for Pork Chops including Popular Cooking Variations for Pork Chops and Popular Pork Chop Cuts. It is about 12% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake). In a 4 oz boneless ( (4 Oz Boneless Serving) ) there are about 272 calories out of which 141 calories come from fat. Each of us needs a group of so-called essential amino acids because theyre something our bodies cant make on their own and pork chops contain all of them. Another reason that protein is so valuable is because its very filling more so than the other macronutrients (carbohydrates and fat). Build bigger shoulders with this comprehensive list of the best front delt exercises. See all nutrition data of grilled pork chop on charts. Find on Amazon. Pork Chop Center Cut (1 oz) Calories: 48, Fat: 3g, Carbs: 0g, Protein: 5g. This is nearly half of the FDA-recommended value of protein for an adults daily diet [2]. 3%. Let stand 3 minutes before serving. How many calories in Baked Pork Chop? Amount of calories in Pork chops: Calories 139.9. Fast and healthy weight loss. So it's a filling portion with fewer calories than other protein sources. 4 oz Pork Chop Calories & Protein. Saturated Fat. Watch the video and see multiple variations for any gym. Featuring a front delt workout example. The only thing she enjoys more than educating people on how to improve their diet and live a healthier life is cooking and hiking. I know that bone-in pork chops are not the leanest of meats, but they are delicious. Just be sure to avoid breading and frying them to keep the fat and calories low. 5. Pork belly, the cut that includes bacon and pancetta, is a very fatty meat and therefore also has greater calorie density. What Are the Benefits of Drinking Hot Water? 79. Serving Size: chop without refuse (157g ) Amount Per Serving. Chicken Liver. The addition of seasoning, oil, and butter can change the number of calories in the pork chop. The good news is that pork chops also have plenty of protein. Timber Lodge Steakhouse Grilled Pork Chop (1 serving) contains 0g total carbs, 0g net carbs, 17g fat, 37g protein, and 310 calories. (28 g) 194 cal: 815 kJ: Pork Sausage: 100 g: 1 sausage (48 g) 1 oz. 6%. This equates to about 210 calories per pork chop. Get full nutrition facts and other common serving sizes of Pork Chop including 1 oz, with bone of and 1 cubic inch of boneless cooked. (+ Alternatives), How Many Calories Are in a Chicken Strip? Trans Fat-Polyunsaturated Fat. A 3.5-ounce serving of pork chop contains 0.66 micrograms of vitamin B12. It is about 11% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake). Half of medium size pork chop 161.5 kcal. Overall regardless of cooking method pork chops are a very rich source of selenium. 4 oz Pork Chop . However, while the fat content may vary the protein content will always be about 24 grams per 4 ounces (approximately 6 grams per ounce). (Facts to Consider), Who Makes New Braunfels Smokers? While pork has been branded as the other white meat, it is actually a red meat. Calories, fat, protein, and carbohydrate values for for Pork Butt and other related foods. Healthy diet and healthy lifestyle promoter, We use cookies to ensure that we give you the best experience on our website. 16%. (Research-Based), Carnivore Club Review (2023) Based on Hours of Research, How Many Calories Are in a Piece of Bacon? If you make your own sauce, you can check the nutritional labels of each individual ingredient to get an idea of the approximate number of carbohydrates. Pork chop thickness can vary; if you receive a thinner chop, we recommend checking for doneness sooner. Healthy diet and healthy lifestyle promoter, We use cookies to ensure that we give you the best experience on our website. Thiamine is a B vitamin that helps support everyday functions in the body. 318/2000Cal left. . In addition to calories, it is helpful to understand the other nutrition offered. Find calories, carbs, and nutritional contents for Pork Chop - 1 Large (8 oz With Bone, Raw) and over 2,000,000 other foods at MyFitnessPal Amount Per Serving; Calories: 193: Calories from Fat: 99 % Daily Value* Total Fat 11.0g: 17%: Saturated Fat 1g: 5%: How big is a 6 oz pork chop? So, I did my research to find out the number of calories a pork chop has, and here are the results. By continuing to use this site, you consent to our use of cookies. Ounce (oz) of grilled pork chop 46 kcal. The top loin typically has the most protein with moderate fat and calories. Carnivore Style may contain affiliate links. . Of all the different cuts of pork, the pork chop is the most popular, according to the National Pork Board. Chicken Breast Protein With or Without Skin & Bones. Keep reading to learn all you need to know about pork chops to help you plan your next dinner while staying aligned with your health goals. Nutrients in ham. Find quality meat & seafood products to add to your Shopping List or order online for Delivery or Pickup. Calories from Fat 68.8 ( 49.2 %) % Daily Value *. Since additional oil or butter is not required though, take a look at the average grams of protein and fat below. DISCLAIMER: As an Amazon Associate, I earn a commission from qualifying purchases at no added cost to you. . Total Fat 17g. Well-trimmed pork chops are also low in cholesterol and saturated fats, which helps reduce your risk of heart disease. 6. calories-info.com creator Amount Per Serving. Pork will be slightly pink in the center. 25% Daily Value. Here are 14 reasons for constant hunger. Four medium size pork chops 1292 kcal. Stay in touch with me through social media@Pinterest,Facebook, Instagram, or Twitter! 6. * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. A 3-ounce pork chop has about 6 grams of total fat. All pork chops come from the loin section of the pig, which runs from the shoulder to the hip [1]. Remove from the pan when golden browned and cooked to your desired temperature. And there are four primary pork chops commonly found in grocery stores: top loin, center loin, rib, and sirloin. See if the 40-30-30 diet is right for your body and fitness goals. An 8 oz pork chop contains about 378 calories from 46 grams of protein and 22 grams of fat. 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. Pork pork shoulder (100g) 242 kcal. When trimmed, it has the same fat content as skinless chicken breast. Total Fat 17g. A grilled, broiled, or baked pork chop will have the lowest number of calories since there is no added fat from frying. One of the most popular cuts of pork chops is the rib chop. If you prefer a more well-done chop, cook it until the internal temperature reaches 150155F (6668C) for medium, 155160F (6871C) for medium-well, and 160F (71C) for well-done (16). Privacy Policy, Standard serving size of baked pork chop (159 g), Rotisserie chicken drumstick calories (kcal). With so much versatility, this other white meat is a wonderful addition to your dinner plans! 53 % Daily Values* Total Fat. Fooddata Central Search Results. FoodData Central, https://fdc.nal.usda.gov/fdc-app.html#/. Be sure to always cook pork chops to a minimum safe temperature of 145F (63C). 3.5 oz (100 g) 400: Baked Pork Chops: 4.9 oz: 302: Baked Pork Chops: 4 oz: 250: Broiled or Baked Pork Chops: 1 small or thin cut (3 oz) 118: Broiled or Baked Pork Chops: 100 g: 240: Raw Pork Chops: 3.5 oz (100 g) 330: Grilled Pork Chops: 3.5 oz (100 g) 340: Broiled or Cooked Boneless Loin, Sirloin Chops: 3 oz (85 g) 164: Broiled or Cooked Pork . Heat a heavy bottomed frying pan or a cast iron skillet to medium high heat. We use cookies to improve your experience on our website and provide personalized content. While pork chops do not naturally contain carbohydrates, many of the seasonings used in cooking do contain carbohydrates. So its an equal comparison of just the meat. In addition, if your pork chop is slightly larger (or smaller) than 4 ounces, the calories will be a bit higher (or lower). serving of smoked pork has about 374 calories. This increases the amount of energy the body burns and supports better blood sugar control (6). Trans Fat. Scroll down for details and nutrition tables. Vitamins and minerals. Not to mention, pork chops are lower in calories than several other cuts of meat. Pork 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. Calories. HOME / Meat / Pork / Bbq Pork How many calories in. 3%. Pork Roast: 100 g: 1 chop (263 g) 1 oz. Amount of protein in 6 oz. Compared to other cuts of pork, the chop is leaner and less processed. Its schocking how easy it makes weight loss! 0 g of carbs - fried pork chop has no carbohydrates. 12.24g. In a recent review, researchers suggest that porks weight and fat loss benefits happen because pork boosts fullness. Most cuts of beef have around 7 grams of protein per ounce; however, the exact amount can vary depending on how much fat the cut contains. 80%. Per serving: 974 calories, 50 g fat, 19 g saturated fat, 0 g trans fat, 472 mg cholesterol, 2328 mg sodium 27 g carbohydrates, 1 g fiber, 4 g sugar, 98 g protein. Therefore, if you are watching your calories, you can always cut off the extra fat before cooking. . 5%. Sodium 1810 mg. 490/2300mg left. Heres a comparison of a boiled or baked pork chop and one thats breaded and fried: Pork chops are inherently a lean source of protein, but how theyre cooked can significantly influence their nutrition. Amount of Calcium in Pulled Pork Shoulder With Peaches: Calcium 20.4mg. How Many Calories Does Chicken Strip Have, How Many Calories Are In Pork Ribs? 0.019g. However, based on the average size of a pork chop we can assume an average amount of calories. This means that an average 4-ounce chop will have a calorie count of 210. Calories from Fat 156. Pork chops are good for Keto diet because they have next to no carbs. Calories in Pork Chops Fried based on the calories, fat, protein, carbs and other nutrition information submitted for Pork Chops Fried. However, this figure can vary widely and is only an estimate. Beef and veal contain saturated fat and usually have more calories than poultry and fish. As you may assume, pork chops primarily consist of protein and fat. You can use this as a starting point to plan how many grams of protein and fat will be in each pork chop. Plus, calculate your 40-30-30 diet meal plan macros. When you multiplay this value with weight of medium size grilled pork chop (157 g) you can see that you will get about 45.7 g of protein. Sirloin Steak: Protein 35g. Pork Chops Fried (1 oz) Calories: 69, Fat: 4g, Carbs: 4g, Protein: 5g. Report a problem with this food. Here are 14 of the healthiest leafy green vegetables you. 1. Ounce (oz) of pork 69 kcal. 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. These methods do not require the addition of fat and are quite easy. This is how many calories you burn with exercise and housework. In addition, seasoning blends like Creole seasoning or dry rubs like mesquite seasoning are all low in calories. 0 g of carbs - baked pork chop has no carbohydrates. Pork (chop) 3 oz. A 3.5-ounce serving of bacon contains the most vitamin B12 with . 3.06g. The grams listed above are approximate measurements. Place seasoned pork chops into the frying pan or skillet once fully heated, only cooking as many pork chops as can easily fit into the pan (I usually do 2 at a time). (3 oz, with bone, raw) (yield after cooking, bone removed), (5.5 oz, with bone, raw) (yield after cooking, bone removed), (8 oz, with bone, raw) (yield after cooking, bone removed), Broiled or Baked Breaded or Floured Pork Chop, Pork Chops (Center Loin, Bone-In, Cooked, Broiled), Pork Chops or Roasts (Center Loin, Bone-In), Pork Chops (Center Loin, Bone-In, Cooked, Pan-Fried), Prairie Fresh Applewood Smoked Bacon Pork Tenderloin, Bistro MD Pork Tenderloin with Country Style Gravy & Mashed Potatoes, Adaptable Meals Herb and Olive Oil Boneless Pork Tenderloin Medallions. Saturated Fat 0.93g 4.65%. Get nutrition facts and other common serving sizes. This is a rough breakdown of the fat content of various ground meat and poultry products, and the numbers might vary from one brand to another. There are 41 calories in 1 ounce of Pork Chops (Top Loin, Boneless). (Research-Based), How Much Protein Is in Filet Mignon? Long story short, pork chops calories, protein, and fat content vary based on muscle and fat composition. On the other hand, a fattier cut may be closer to 20 grams of fat. So it is easy to count that medium size grilled pork chop (157 g) has about 7.1 g of fat. How many calories in Grilled Pork Chop - 1 oz (28.3g)? 3.91g. GRILL: Heat charcoal or gas grill to medium. 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. . 25 grams of protein. Welcome to Carnivore Style. Though truly the other white meat, bone-in chops are some of the leanest cuts of pork you can buy. Total Fat 17g. 0.091g . That said, a typical pork chop contains about 52.5 calories per ounce. . A 4 oz pork chop contains about 189 calories from 23 grams of protein and 11 grams of fat. It also contains 430 milligrams of sodium. salt and a pinch of pepper. In addition, pork chops have risen in popularity in recent years because they are relatively inexpensive. Vitamin B12 in Pork. The glycemic index (GI) is a value used to measure how much a specific food increases your blood sugar levels. Big size pork chop (182g) 419.9 kcal. However, based on the average size of a pork chop we can assume an average amount of calories. Zinc helps to support healthy brain function while also supporting the immune system. How many calories does pink lady apple have? Pork pork tenderloin (500g) 1210 kcal. The type of cooking method also affects the calorie content of pork chops. 26 %. Per gram of protein, pork chops contain twice as much seleniuman essential mineral that's linked to a lower risk of prostate canceras chicken. But this particular cut tends to be a bit tougher than others. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. 85. While you can expect a 4-ounce pork chop to have about 210 calories this can vary slightly depending on if it is a boneless pork chop or a bone-in. Better for You Swaps for Skinny Smothered Pork Chops. For flat slices of fish, a standard checkbook makes a good equivalent for a 3-ounce serving size.