If you’re trying to increase your protein intake, pork chops can be a surprisingly protein-rich option.
100 grams of cooked pork chop provides roughly 27–30 grams of protein, depending on the cut, cooking method, and how much lean meat is included. A USDA-linked nutrition record for cooked, broiled pork loin chop, lean meat only, lists 26.8 grams of protein per 100 grams. Other lean pork chop preparations can provide around 30 grams per 100 grams. (What You Eat)
That means a 100-gram serving of cooked pork chop can provide approximately half of the 50-gram Daily Value for protein used on U.S. nutrition labels.
Well, there is a small catch: pork quality matters and is different all around the world, the one we are talking about here is specifically the pork that we use in the United States, might be that wherever you are, protein in the pork chops matters so please keep that in mind.
How Much Protein Is in 100g of Pork Chop?
For a typical cooked pork loin chop, you can use the following as a practical estimate:
| Amount of cooked pork chop | Approximate protein |
| 50g | 13–15g |
| 100g | 27–30g |
| 150g | 40–45g |
| 200g | 54–60g |
The exact amount depends on the particular pork chop. USDA FoodData Central reports nutrients on a 100-gram edible-portion basis, and portion values can then be calculated from the food’s weight. (FoodData Central)
The short answer
100g of cooked pork chop contains about 27–30g of protein.
For tracking your daily protein intake, using about 27g per 100g is a reasonable conservative estimate for a cooked, lean pork loin chop.
Why Does the Protein Amount Vary?
You may see different protein numbers when searching for pork chops online. That’s because “pork chop” can refer to several different cuts and preparations.
The biggest factors are:
1. The cut of pork
A lean pork loin chop will generally have a different nutritional profile from a fattier chop.
2. Lean meat versus lean and fat
Nutrition databases may report the nutrition of the lean portion only or the edible portion containing both lean meat and fat.
For example, one USDA-derived record for cooked, braised pork loin chops containing both lean and fat lists about 28.2g of protein per 100g. (GetFoodFacts)
3. Cooking method
Broiling, pan-frying, and braising can produce slightly different nutrition values. Cooking also changes the weight of meat because water is lost during cooking.
That’s why comparing 100g raw pork with 100g cooked pork can be misleading.
There is also a small catch in this, what our team has realized is that if you try to cook pork chops in different styles the protein contains may vary, If you are cooking the chops with too much spices and herbs it tends to have less amount of protein that it initially would have carried.
The best way to cook a pork chop so that its protein value is intact is if you cook it with less herbs and less spices.
How Much Protein Is in One Pork Chop?
The protein in one pork chop depends heavily on its size and how much of the chop is actually edible meat.
One USDA-linked nutrition record for a cooked, broiled bone-in pork loin chop lists 22.34g of protein for a specific chop after excluding refuse. (University Hospitals)
Another USDA-linked record for a pan-fried chop lists about 22.2g of protein for its specified edible portion. (University Hospitals)
This illustrates why saying that “one pork chop contains exactly X grams of protein” isn’t particularly useful without specifying the chop’s size.
For easier tracking, measuring your cooked pork by weight is more reliable.
Pork Chop Protein per 6 Ounces
If you’re tracking food using U.S. serving sizes, 6 ounces is approximately 170 grams.
Using the USDA-linked figure of about 26.8g protein per 100g:
170g × 26.8 ÷ 100 = approximately 45.6g of protein
So a 6-ounce portion of cooked lean pork chop can provide roughly 45–46g of protein.
Some lean pork chop records are higher, so the actual amount can vary by cut and preparation. (What You Eat)
Pork Chop Nutrition
Protein isn’t the only nutrient worth considering.
A USDA-linked record for 100g of cooked, broiled pork loin chop, lean only, provides approximately:
| Nutrient | Per 100g |
| Protein | 26.8g |
| Calories | 180 |
| Fat | 7.3g |
| Carbohydrates | 0g |
Pork also provides nutrients such as phosphorus, potassium, zinc, selenium, and several B vitamins. The exact nutritional profile varies with the cut and preparation.
Is Pork Chop a Good Source of Protein?
Yes. Pork chops can be a convenient high-protein food, particularly when you choose a lean cut.
A 100g serving providing around 27g of protein means pork can contribute a substantial amount toward your daily protein target without requiring a very large portion.
It’s also a complete animal protein, meaning pork provides all nine essential amino acids your body needs from food.
However, the amount of fat can vary significantly between pork cuts. If you’re trying to maximize protein while keeping calories lower, choosing a leaner pork chop and trimming visible fat can make it easier to fit pork into your overall diet.
How Much Pork Chop Do You Need for 30g of Protein?
If we use approximately 27g of protein per 100g of cooked pork chop, you would need around:
110–115g of cooked pork chop for approximately 30g of protein.
The calculation is straightforward:
30 ÷ 27 × 100 ≈ 111g
Because the protein content varies between cuts, treat this as an estimate rather than an exact measurement.
Use The Protein Calculator to calculate your personalized daily protein target.
How Much Pork Chop Do You Need for 50g of Protein?
Using the same 27g-per-100g estimate:
50 ÷ 27 × 100 ≈ 185g
So you would need approximately 185g of cooked pork chop to get 50g of protein.
A leaner pork chop containing closer to 30g protein per 100g would require closer to 167g.
Pork Chop vs. Chicken Breast
Both foods can be excellent protein sources.
A typical cooked pork chop can provide around 27–30g of protein per 100g, while the exact protein content of chicken breast also depends on preparation and whether the meat is raw or cooked.
The more useful comparison isn’t necessarily which food “wins,” but how each fits into your diet.
Pork chops can provide protein along with nutrients such as thiamin, selenium, zinc, and other B vitamins. Chicken breast is often chosen when someone wants a particularly lean protein source.
Both can work well in a high-protein diet.
Does Cooking Pork Chop Reduce Its Protein?
Cooking does not simply make the protein disappear.
Instead, cooking changes the amount of water in the meat. As pork loses water during cooking, the nutrients become more concentrated by weight.
This is one reason why 100g of raw pork and 100g of cooked pork can show different protein values.
USDA FoodData Central uses nutrient values on a 100-gram edible-food basis, and its documentation explains that portion nutrient values can be calculated from the nutrient value per 100g and the portion’s weight. (FoodData Central)
For accurate protein tracking, it’s best to be consistent: if you’re using cooked weights, compare them with cooked nutrition data.
How Much Protein Should You Eat Per Day?
The amount of protein you need depends on factors such as your body weight, age, activity level, and goals.
Someone trying to build muscle may have a different protein target from someone simply trying to meet their basic nutritional requirements.
Rather than guessing how much protein you need, use a protein calculator that takes your individual information into account.
Want to know your daily protein target?
Use the [The Protein Calculator] to estimate how much protein you should aim for based on your body and goals.
Frequently Asked Questions
How much protein is in 100g of pork chop?
A 100g serving of cooked pork chop generally provides around 27–30g of protein, although the exact amount varies by cut, cooking method, and the proportion of lean meat.
Is pork chop high in protein?
Yes. Cooked pork chops can provide roughly 27–30g of protein per 100g, making them a useful high-protein food.
How much protein is in a 6 oz pork chop?
A 6-ounce portion is approximately 170g. At about 27g of protein per 100g, that would provide roughly 46g of protein.
Is pork chop a good food for muscle building?
Pork chop can be part of a muscle-building diet because it provides a substantial amount of complete protein. Your total daily protein intake and overall diet matter more than any single food.
How much pork chop do I need for 30g of protein?
Using approximately 27g of protein per 100g, you would need about 110g of cooked pork chop to get 30g of protein.
Does pork chop have more protein than chicken?
The answer depends on the specific cuts and preparation methods being compared. Both pork and chicken can be excellent protein sources, so compare them using the same cooked weight and similar cuts for a meaningful comparison.
The Bottom Line
100g of cooked pork chop contains approximately 27–30g of protein.
A lean cooked pork loin chop can therefore provide a significant amount of protein in a relatively moderate serving. However, the exact number varies depending on the cut, cooking method, and amount of fat included.
If you’re tracking your protein intake, weighing your cooked portion and using nutrition data that matches the preparation method is the most reliable approach.
And if you’re wondering how much protein you actually need each day, don’t stop at individual foods.
