How Much Protein In A Pork Chop?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How much protein in a pork chop? There is about 36 grams of protein in a large 8oz pork chop.  Some of the nutrients in pork chops are selenium, zinc, iron, potassium, and selenium.  Selenium is a mineral that helps with your immune systems and anti- inflammatory and antioxidant properties.

How Much Protein In A Pork Chop? Photo credit: iStock- from_my_point_of_view

Here is the Nutrient Facts of a broiled or baked Pork Chop according to USDA.

Calories- 276

Protein- 36 grams

Fat- 14 grams

Carbs- 0 grams

Fiber- 0 grams

Sugar- 0 grams

Sodium- 29% of the daily value

Selenium- 113% of the daily value

Phosphorus- 29% of the daily value

Zinc- 23% of the daily value

Potassium- 13% of the daily value

Iron- 4% of the daily value

Copper- 10% of the daily value

Magnesium- 10% of the daily value

Here is the Nutrient Facts of the breaded and baked pork chop according to the USDA.

Calories- 424

Protein- 33 grams

Fat- 22 grams

Carbs- 23 grams

Fiber- 1 gram

Sugar- 2 grams

Sodium- 33% of the DV

Selenium- 107% of the DV

Phosphorus- 28% of the DV

Zinc- 23% of the DV

Potassium- 11% of the DV

Iron- 13% of the DV

Copper- 17%- of the DV

Magnesium- 11% of the DV

If you eat a large lean pork chop it provides one third of your daily protein needs and that is is high in protein. Protein is essential to building and maintaining muscle. So, the protein in a pork tenderloin is invaluable to muscle growth and muscle repair. There was a study that people who consumed more protein than the average person when it comes to food tends to eat less food which results into greater weight loss.

The three key nutrients are selenium, zinc, and iron.

  • Iron is associated with cell function, muscle metabolism and hormone synthesis.
  • Zinc plays a role in immune function and skin health. Eating pork chops or any animal protein is a good way of getting the proper amount of zinc in your diet.
  • Selenium is linked to lower rates of cancer, heart disease, thyroid disease, and age-related cognitive decline.

One of the negative things about eating pork products is that it is a red meat. If you eat a high amount of red meat, then you put yourself at a high risk of heart disease. The guidelines to the USDA- The Dietary Guidelines for Americans recommends limiting your red meat intake.

There was a 2020 study on over 29,000 adults showed that for every 2 servings of unprocessed red meat the risk for cardiovascular disease rose by 6% and the risk for all-cause mortality rose by 3%.

The study showed that the association of eating red meat and the risk of cardiovascular disease and death in general increased by age. Cooked pork is kind of branded as a white meat, but it’s actually considered a red meat.

“One of the negative things about eating pork products is that it is a red meat. If you eat a high amount of red meat, then you put yourself at a high risk of heart disease.” Celebrity Fitness & Nutrition Expert Obi Obadike

High consumption of red meat has always been linked to cardiovascular disease so it’s best to keep your red meat consumption in moderate amounts.

The Bottom Line is pork chops has a high amount of protein, selenium, zinc, and iron that your body needs nutrients wise. Pork Chops is a red meat so its important to consume it in moderate amounts, so you don’t put yourself at high risk for cardiovascular disease.

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals.

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  1. Zhong VW, Van Horn L, Greenland P, et al. Associations of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality. JAMA Intern Med. 2020;180(4):503–512. doi:10.1001/jamainternmed.2019.6969
  2. USDA Fresh Pork from Farm to Table | Food Safety and Inspection Service (
  3. Rains TM, Leidy HJ, Sanoshy KD, Lawless AL, Maki KC. A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutr J. 2015 Feb 10;14:17. doi: 10.1186/s12937-015-0002-7. PMID: 25889354; PMCID: PMC4334852.
  4. USDA FoodData Central (
  5. USDA FoodData Central (
  6. National Institutes Of Health Selenium – Health Professional Fact Sheet (

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