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Boneless Pork Chop, Raw

Boneless Pork Chop, Raw

EverydayRaw

A boneless pork chop is a lean cut from the loin of a pig, prized for its tender texture and mild flavor. This versatile protein source contains approximately 22g of protein per 3-ounce serving, with fat content varying based on trimming—typically 6-10g of total fat, including saturated fats. Ideal for quick cooking methods like grilling or pan-searing, it absorbs marinades well and adapts to diverse cuisines while requiring careful temperature control to prevent drying.

Macro Impact

A 4 oz serving contains 238 calories, 23g protein, 0g carbs, and 16g fat.

Calorie Burn

How long would it take to burn off 238 calories?
Walking3.5 mph, moderate pace
55 min
YogaModerate effort, gentle pace
40 min
SwimmingModerate effort, freestyle
31 min
Biking12-14 mph, moderate effort
25 min
StairsStair climbing, moderate pace
28 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories238
% Daily Value*
Total Fat16g
20%
Saturated Fat6g
28%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat8g
Cholesterol68mg
23%
Sodium47mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein23g
Vitamin D0mcg
0%
Calcium11mg
1%
Iron0.8mg
4%
Potassium429mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
16 / 78 g
20%
Monounsaturated
8 / 31 g
25%
Polyunsaturated
2 / 23 g
10%
Saturated
6 / 23 g
24%
Trans
0 g
Cholesterol
68 / 300 g
23%
Omega 3
0 / 5 g
2%
Omega 6
2 / 19 g
11%
Omega 9
8 g
Protein
Protein
23 / 80 g
28%
Amino Acids
Histidine
1 / 3 g
24%
Isoleucine
1 / 2 g
68%
Leucine
2 / 3 g
54%
Lysine
2 / 2 g
78%
Methionine
1 / 1 g
53%
Phenylalanine
1 / 2 g
50%
Threonine
1 / 1 g
74%
Tryptophan
0 / 0 g
78%
Valine
1 / 2 g
54%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
1 / 1 mg
79%
Riboflavin, B2
0 / 1 mg
28%
Niacin, B3
9 / 15 mg
60%
Pantothenic Acid, B5
1 / 5 mg
23%
Pyridoxine, B6
1 / 1 mg
43%
Biotin, B7
5 / 30 mcg
15%
Cobalamin, B12
1 / 2 mcg
33%
Folate
6 / 400 mcg
1%
Vitamin A
2 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
6%
Magnesium
28 / 370 mg
8%
Manganese
0 / 2 mg
1%
Phosphorous
226 / 700 mg
32%
Potassium
429 / 3k mg
14%
Selenium
36 / 55 mcg
66%
Sodium
48 / 2.3k mg
2%
Zinc
2 / 10 mg
19%
Chromium
2 / 30 mcg
8%
Molybdenum
6 / 45 mcg
13%
Iodine
5 / 150 mcg
3%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
79 g
Caffeine
0 mg
Choline
68 mg
Taurine
23 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Pork, forequarter chop, lean, raw. Australian Nutrient Database. Public Food Key F006922.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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