In short: 100 g of pork chop contains 173 calories, 28 g of protein, 0 g of carbohydrate and 6.1 g of fat. A chop (145 g) portion has about 251 calories and 40 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per chop |
|---|---|---|
| Calories | 173 kcal | 251 kcal |
| Protein | 28 g | 40 g |
| Total fat | 6.1 g | 8.8 g |
| Saturated fat | 2.1 g | 3 g |
| Monounsaturated fat | 2.7 g | 3.8 g |
| Polyunsaturated fat | 0.6 g | 0.88 g |
| Carbohydrate | 0 g | 0 g |
| Dietary fiber | 0 g | 0 g |
| Total sugars | 0 g | 0 g |
| Cholesterol | 72 mg | 104 mg |
| Sodium | 45 mg | 65 mg |
It is a high-protein food, at 28 g of protein per 100 g.
It contains no dietary fiber.
It is low in sodium, at 45 mg per 100 g.
The standout micronutrient is selenium, at 82% of the daily value per 100 g — selenium supports thyroid function and antioxidant defences.
| Nutrient | Per 100 g | Per chop |
|---|---|---|
| Potassium | 367 mg | 532 mg |
| Calcium | 5 mg | 7.2 mg |
| Iron | 0.63 mg | 0.91 mg |
| Magnesium | 27 mg | 39 mg |
| Zinc | 2.1 mg | 3.1 mg |
| Selenium | 45 µg | 66 µg |
| Nutrient | Per 100 g | Per chop |
|---|---|---|
| Vitamin A | 0 µg | 0 µg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0.6 µg | 0.87 µg |
| Vitamin E | 0.1 mg | 0.14 mg |
| Vitamin K | 0 µg | 0 µg |
| Thiamin | 0.66 mg | 0.95 mg |
| Riboflavin | 0.2 mg | 0.28 mg |
| Niacin | 8.5 mg | 12 mg |
| Vitamin B-6 | 0.72 mg | 1 mg |
| Vitamin B-12 | 0.56 µg | 0.81 µg |
| Folate | 0 µg | 0 µg |
| Choline | 78 mg | 114 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 11th out of 109 foods in this reference. Within protein foods, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Shrimp | 24 g | 99 kcal |
| Tuna | 26 g | 116 kcal |
| Cod | 23 g | 105 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 168253, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broiled.