Pork chop: calories and nutrition facts
Calories in pork chop per 100 g and per typical portion, from the MacroLab food catalog.
231kcal per 100 g raw (uncooked)
Cooked: about 308 kcal per 100 g
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To burn these 231 calories:
- 54minWalking (5 km/h)
- 23minRunning (8 km/h)
- 28minCycling (16–19 km/h)
- 31minSwimming
Times use the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Calories per portion
Common portions from the MacroLab catalog, next to the 100 g reference. Portion weights are raw (uncooked); the approximate cooked weight is shown below each one.
| Portion | kcal |
|---|---|
| 100 g≈ 75 g cooked | 231 |
| 1 piece (200 g)≈ 150 g cooked | 462 |
Pork chop: raw vs cooked
Cooking drives out water: 100 g of raw pork chop ends up as about 75 g cooked. So 100 g cooked has more calories (308 kcal) than 100 g raw (231 kcal), while the total on the plate stays the same.
Weigh raw when you can. If you weigh after cooking, use the cooked column.
| Per 100 g | Raw | Cooked |
|---|---|---|
| Energy | 231 kcal | 308 kcal |
Can pork chop make you gain weight?
At 308 kcal per 100 g cooked, this is a food with medium energy density: about 32 g gives 100 kcal.
One piece (200 g raw) has 462 kcal; the portion size decides how it fits your daily target.
No single food makes you gain weight. What matters is your total calories over days and weeks compared with what you burn.
Pork chop vs other foods in “Meat and poultry”
It has 17% more calories than the average food in “Meat and poultry” (197 kcal per 100 g).
| Per 100 g | This food | Group average |
|---|---|---|
| Energy | 231 kcal | 197 kcal |
Related foods
Frequently asked questions
- How many calories are in 100 g of pork chop?
- 100 g raw has 231 kcal. That means about 43 g for every 100 kcal.
- How many calories are in one piece of pork chop?
- One piece (200 g raw) has 462 kcal.
- How do the calories change after cooking pork chop?
- 100 g raw has 231 kcal and turns into about 75 g cooked, so 100 g cooked has about 308 kcal. Cooking removes water; the total calories do not change.
Log pork chop with a photo in MacroLab
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Data from the MacroLab food catalog, updated September 26, 2026. Values vary by variety and brand; check the label of the product you buy.