Bone-in Pork Chop
Bone-in pork chop is a great source of high-quality protein, supporting a balanced diet. It provides moderate total fat with a relatively low level of saturated fats. This cut is rich in potassium and phosphorus, minerals important for muscle function and bone health. Additionally, it supplies essential B vitamins, including B6 and B12, which contribute to energy metabolism.
Macronutrient distribution
A Serving (170 g) of Bone-in Pork Chop contains 231 calories, 28.2 g of protein, 0 g of carbohydrates, and 12.3 g of fat.
- Protein
- 28.2 g51%
- Fat
- 12.3 g49%
of calories
Calorie Burn
How long would it take to burn off 231 calories?
- Walking3.5 mph, moderate pace41 min
- YogaModerate effort, gentle pace59 min
- SwimmingFreestyle, moderate effort30 min
- Biking12–14 mph, moderate effort22 min
- StairsStair climbing, moderate pace29 min
- Running5 mph (12 min/mile)21 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (170 g)
Fats
- Total Fat12.3 / 83 g(15%)
- Saturated Fat4.1 / 25 g(16%)
- Trans Fat0.12 g
- Monounsaturated Fat4.8 g
- Polyunsaturated Fat1.6 g
- Cholesterol93.5 / 300 mg(31%)
- Omega-30.07 g
- Omega-61.4 g
- Omega-94.5 g
- Oleic Acid4.5 g
- Capric Acid0.01 g
- Lauric Acid0.01 g
- Stearic Acid1.4 g
- Linoleic Acid1.4 g
- Myristic Acid0.14 g
- Palmitic Acid2.5 g
- Arachidonic Acid0.07 g
- Alpha-Linolenic Acid (ALA)0.07 g
Protein
- Protein28.2 / 56 g(50%)
Amino Acids
- Lysine2.6 g
- Serine1.2 g
- Valine1.5 g
- Alanine1.6 g
- Cystine0.32 g
- Proline1.1 g
- Arginine1.9 g
- Histidine1.2 g
- Threonine1.3 g
- Isoleucine1.4 g
- Methionine0.78 g
- Tryptophan0.29 g
- Glutamic Acid4.5 g
- Aspartic Acid2.8 g
- Phenylalanine1.2 g
- Glycine1.3 g
- Leucine2.4 g
- Tyrosine1.1 g
Vitamins
- Vitamin A2.7 / 900 ug(0%)
- Vitamin D0.68 / 15 ug(5%)
- Vitamin E0.17 / 15 mg(1%)
- Vitamin B60.95 / 1.3 mg(73%)
- Vitamin B120.71 / 2.4 ug(30%)
- Thiamin (B1)0.66 / 1.2 mg(55%)
- Riboflavin (B2)0.26 / 1.3 mg(20%)
- Niacin (B3)9 / 16 mg(56%)
- Pantothenic Acid (B5)0.95 / 5 mg(19%)
- Choline75.8 / 550 mg(14%)
Minerals
- Calcium25.8 / 1,000 mg(3%)
- Iron0.85 / 8 mg(11%)
- Magnesium34 / 420 mg(8%)
- Phosphorus284.2 / 700 mg(41%)
- Potassium466.5 / 3,400 mg(14%)
- Sodium74.8 / 2,300 mg(3%)
- Zinc2.4 / 11 mg(22%)
- Copper0.09 / 0.9 mg(9%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium45.9 / 55 ug(83%)
Other
- Water94.9 / 3,700 g(3%)
Sources
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