How much protein is in pork chops?

How much protein is in pork chops?


When it comes to protein-rich foods, pork chops are often a popular choice. But just how much protein do pork chops contain? In this article, we will dive deeper into the topic and explore the protein content of pork chops, providing you with the information you need to make informed dietary choices.

Protein Content in Pork Chops

Pork chops are a good source of protein, which is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting the immune system, and maintaining overall health. The protein content in pork chops can vary depending on factors such as the cut, cooking method, and portion size.

On average, a 3-ounce (85 grams) serving of cooked pork chop contains approximately 22 grams of protein. This accounts for about 44% of the recommended daily intake of protein for an average adult. Keep in mind that the protein content may differ slightly depending on the specific type of pork chop and how it is prepared.

Protein Quality in Pork Chops

In addition to the quantity of protein, the quality of protein is also important. Proteins are made up of amino acids, and pork chops provide all nine essential amino acids that the body cannot produce on its own. This makes pork chops a complete protein source, which is beneficial for meeting your daily amino acid requirements.

Furthermore, pork chops are considered a high-quality protein source due to their amino acid profile and digestibility. The protein in pork chops is easily absorbed and utilized by the body, making it an efficient source of essential nutrients.

Other Nutritional Benefits of Pork Chops

While protein is a significant component of pork chops, they also offer other essential nutrients. Pork chops are a good source of vitamins and minerals, including vitamin B12, zinc, selenium, and phosphorus.

Vitamin B12 is crucial for nerve function and the production of red blood cells, while zinc and selenium play important roles in immune function and antioxidant defense. Phosphorus is essential for bone health and energy metabolism. Incorporating pork chops into a balanced diet can help you meet your nutritional needs.

Considerations and Preparations

It’s important to note that the protein content mentioned earlier is based on cooked pork chops. Raw pork chops may have a slightly higher protein content due to moisture loss during cooking. Additionally, the cooking method and any added ingredients can affect the overall nutritional profile of the dish.

To maximize the protein content and nutritional benefits of pork chops, opt for lean cuts and avoid excessive breading or frying. Grilling, baking, or broiling pork chops can help retain their natural flavors while minimizing added fats. Pairing pork chops with a variety of vegetables and whole grains can further enhance the nutritional value of your meal.


Pork chops are a protein-rich food that can be a valuable addition to a balanced diet. With an average protein content of approximately 22 grams per 3-ounce serving, pork chops provide a substantial amount of this essential macronutrient. They are also a complete protein source, containing all nine essential amino acids. However, it’s important to consider the cooking method and portion size to ensure you are getting the most nutritional benefits from pork chops.


– USDA FoodData Central:
– National Pork Board: