⏱ 30 min total

Baked Pork Chops

Name: Baked Pork Chops
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: 7 oz Pork tenderloin; ½ tsp Olive oil; ½ tsp Salt; ½ tsp Black pepper; 2 fl oz White wine; 1 ½ tbsp Butter; 1 tsp Parsley; ¾ tsp Dijon mustard

Per 1 serving · 290 g · 8 ingredients

Calories

466

23%
of a 2,000 cal day

Protein
42g
40% of calories
Carbs
2.6g
2% of calories
Fat
27g
58% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Baked Pork Chops (290 g) has 466 calories, with 42 g of protein, 2.6 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (83% DV), Vitamin K (21% DV) and thiamine (162% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 59%, 68% and 58% of the daily value.

Per 100 g

161cal

medium energy density

Protein per 100 cal

8.9g

Net carbs

carbs minus fiber

Fiber

0.4g

0.6 g sugar

High in

20%+ of the daily value

Protein83%
Vitamin K21%
Thiamine162%
Riboflavin (B2)51%
Niacin83%
Vitamin B6118%

Good source of

10–19% of the daily value

Vitamin A17%
Potassium18%
Magnesium15%
Copper19%
Manganese11%

Watch

20%+ of the daily value

Sodium59%
Saturated fat68%
Cholesterol58%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 25 min

1
Heat the oven to 400F and arrange a rack in the middle.
2
Finely chop parsley and cut butter into a few pieces.
3
Pat the pork chops dry with a paper towel and rub with oil. Season both sides generously with salt and pepper.
4
Heat a large oven-safe frying pan over medium-high heat until the pan is smoking, about 3 to 4 minutes. Place the chops in the pan and cook until golden brown on the bottom, about 3 minutes.
5
Flip the chops over and immediately place the pan in the oven. Bake until the chops are golden brown on the second side and the temperature reaches 145F at thickest part of each chop, about 7 to 10 minutes.
6
Return pan to stovetop, transfer the chops to a plate and tent them loosely with foil, setting aside for now.
7
Discard any fat from the pan. Add the wine and cook over medium-high heat, scraping up any browned bits on the bottom of the pan. Cook until the wine is reduced by half, about 3 minutes. Remove from the heat.
8
Whisk in the butter 1 small piece at a time, letting each melt before adding the next. Whisk in the parsley and mustard, and season with salt and pepper as needed.
9
Divide sauce between plates if making multiple servings and place pork chop on top.

Vitamins & minerals

Amounts for 1 serving (290 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	151 μg	17%
Vitamin C	2 mg	2%
Vitamin D	1 μg	6%
Vitamin E	1 mg	8%
Vitamin K	25 μg	21%
Thiamine	2 mg	162%
Riboflavin (B2)	1 mg	51%
Niacin	13 mg	83%
Vitamin B6	2 mg	118%
Folate (B9)	4 μg	1%
Vitamin B12	1 μg	45%
Pantothenic acid	2 mg	35%
Choline	166 mg	30%

Minerals

Nutrient	Amount	% Daily Value
Calcium	32 mg	3%
Iron	2 mg	29%
Potassium	853 mg	18%
Magnesium	64 mg	15%
Phosphorus	504 mg	72%
Zinc	4 mg	35%
Copper	0.2 mg	19%
Manganese	0.3 mg	11%
Selenium	62 μg	112%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0.1 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	100 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	120 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	2 g	—
Hydroxyproline	0.1 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	4 g	—
Lycopene	0.2 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	9 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	143 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	2 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 466 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

88min
Walking (3.5 mph)
56min
Cycling (moderate)
39min
Running (6 mph)
66min
Swimming laps

Common questions

How many calories are in Baked Pork Chops?

One serving of Baked Pork Chops (1 serving) has 466 calories, which works out to 161 calories per 100 g. That is about 23% of a 2,000-calorie day.

Are Baked Pork Chops high in protein?

Yes. It has 42 g of protein per serving, and 40% of its calories come from protein (8.9 g of protein per 100 calories).

Are Baked Pork Chops keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 2% of calories.

How much sodium is in Baked Pork Chops?

1362 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Baked Pork Chops?

0.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (290 g)

Calories466

% Daily Value*

Total fat 27g	34%
Saturated fat 14g	68%
Trans fat 0.8g
Cholesterol 175mg	58%
Sodium 1,362mg	59%
Total carbohydrate 2.6g	1%
Dietary fiber 0.4g	1%
Total sugars 0.6g
Protein 42g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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