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Pork Chop, Raw

Pork Chop, Raw

EverydayRaw

A pork chop is a raw cut of meat obtained from the loin section of a pig, available in bone-in or boneless variations. This lean protein source contains varying fat marbling depending on the specific cut, with center-cut chops offering the lowest fat content. Pork chops require thorough cooking to an internal temperature of 145°F (63°C) for safe consumption, developing optimal tenderness and juiciness when properly prepared through grilling, pan-searing, or baking methods.

Macro Impact

A 4 oz serving contains 171 calories, 21g protein, 0g carbs, and 10g fat.

Calorie Burn

How long would it take to burn off 171 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories171
% Daily Value*
Total Fat10g
12%
Saturated Fat4g
18%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat4g
Cholesterol74mg
25%
Sodium80mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D1mcg
5%
Calcium19mg
1%
Iron1mg
7%
Potassium406mg
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
10 / 78 g
12%
Monounsaturated
4 / 31 g
13%
Polyunsaturated
1 / 23 g
6%
Saturated
4 / 23 g
16%
Trans
0 g
Cholesterol
74 / 300 g
25%
Omega 3
0 / 5 g
2%
Omega 6
1 / 19 g
6%
Omega 9
0 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
79%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
1 / 1 mg
68%
Riboflavin, B2
0 / 1 mg
26%
Niacin, B3
5 / 15 mg
30%
Pantothenic Acid, B5
1 / 5 mg
24%
Pyridoxine, B6
1 / 1 mg
52%
Biotin, B7
4 / 30 mcg
14%
Cobalamin, B12
1 / 2 mcg
24%
Folate
47 / 400 mcg
12%
Vitamin A
6 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
7%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
19 / 1k mg
2%
Copper
0 / 1 mg
14%
Iron
1 / 13 mg
10%
Magnesium
23 / 370 mg
6%
Manganese
0 / 2 mg
0%
Phosphorous
217 / 700 mg
31%
Potassium
406 / 3k mg
14%
Selenium
12 / 55 mcg
22%
Sodium
80 / 2.3k mg
3%
Zinc
3 / 10 mg
33%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
1 / 150 mcg
1%
Chlorine
90 / 2.3k mg
4%
Other
Ethyl Alcohol
0 g
Water
80 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Pork, forequarter chop, lean, raw. Australian Nutrient Database. Public Food Key F006922.
  2. 2.Pork, forequarter chop, untrimmed, raw. Australian Nutrient Database. Public Food Key F006910.

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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