Meat and Poultry
Pork chop
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 82% |
| Calories | 390kcal / 2530kcal (15%) |
Macronutrients
Protein | 14.5 g/ 71g (20%) | ||||||
Total Fat | 36.9 g/ 42g (87%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 0.25 mcg RAE/ 700mcg RAE (0.04%) |
Vit B1 | 0.56 mg/ 1mg (46%) high |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 4.5 mg NE/ 16mg NE (28%) source |
Vit C | 1 mg/ 70mg (1%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 113 mg/ 700mg (16%) source |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 39 mg/ 1500mg (2%) very low |
What is this food?
Pork chop is a cut of pork cooked as a main viand. It’s mainly a protein food, and in this serving it’s also relatively high in fat (including saturated fat) and cholesterol, with no carbohydrates or fiber.
Why it matters to health
Protein helps build and repair body tissues and keeps you full, which is useful for your 3 full meals and 1–2 snacks a day. However, this pork chop serving has high total fat and saturated fat, plus cholesterol. It also has sodium (even if the amount shown is not extremely high, it can add up depending on how it’s seasoned and what else you eat). To support heart health and overall balance, pair it with fiber-rich vegetables and keep portions reasonable so fats and sodium don’t crowd out your day.
Healthier tips
- Choose a leaner cut or trim visible fat before cooking.
- Use lighter cooking methods when possible (grill, bake, air-fry) and go easy on salty seasoning.
- Pair with half-plate vegetables (e.g., kangkong, pechay, talong, ampalaya) and add a sensible carb portion (rice or potatoes) for energy.
- For a balanced plate: 1/4 plate protein (pork chop), 1/2 plate veggies, 1/4 plate carbs.
- If you’re eating pork chop at lunch or dinner, make your next snack lighter (fruit, yogurt, or nuts in small portions) so your day stays balanced.
Common Filipino dishes
Pork chop with sauce, Pork steak, Lechon kawali, Adobo (pork), Sinigang na baboy, Menudo
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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