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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, bone-in pork chops are a nutrient-dense source of high-quality protein, B vitamins, and essential minerals like zinc and selenium. While they contain some saturated fat, they are relatively lean compared to many other red meats and provide highly absorbable heme iron.
A 100g serving of bone-in pork chops contains approximately 20.71g of protein. This high protein content makes them an excellent choice for muscle growth, tissue repair, and maintaining a healthy metabolism.
Yes, bone-in pork chops are ideal for a ketogenic or low-carb diet because they contain 0g of carbohydrates. Their combination of high protein and moderate fat (9.03g per 100g) helps maintain ketosis while providing essential nutrients.
Naturally, raw bone-in pork chops are 100% gluten-free. However, if you are buying pre-marinated or breaded chops, you must check the label as those preparations often contain wheat-based ingredients or soy sauce.
To keep them juicy, sear the chops over high heat to develop a crust, then lower the heat or finish them in the oven. The bone helps conduct heat and retain moisture, but the most important step is to let the meat rest for 3-5 minutes after cooking.
The USDA recommends cooking pork chops to an internal temperature of 145°F (63°C), followed by a three-minute rest. At this temperature, the meat may still be slightly pink in the center, which is safe and results in a much more tender texture.
Bone-in chops are generally more flavorful and less likely to dry out during cooking because the bone and attached fat protect the meat from overcooking. The bone also adds a richer, more savory depth to the surrounding meat.
bone-in pork chops is a versatile ingredient found in cuisines around the world. With 170 calories per 100g and 20.71 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Discover 10 recipes featuring bone-in pork chops with step-by-step instructions.
Browse recipes →Raw bone-in pork chops should be stored in the coldest part of your refrigerator and used within 3 to 5 days. If you do not plan to cook them within that timeframe, they should be moved to the freezer for long-term storage.
Yes, bone-in pork chops freeze very well. For the best quality, wrap them tightly in plastic wrap or use a vacuum sealer to prevent freezer burn; they will maintain peak flavor for 4 to 6 months.
They can be very effective for weight loss because they are high in protein, which increases satiety and helps prevent overeating. At 170 calories per 100g, they are a filling, nutrient-dense option when prepared by grilling, broiling, or baking.
