⏱ 35 min total

Fennel Pork Chops

Name: Fennel Pork Chops
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 1 chop without refuse (Yield from 1 raw ch Pork loin center loin chop; ⅜ tsp Garlic salt; ¼ tbsp Olive oil; ¼ tbsp, whole Fennel seed; 2 fl oz White wine

Per 1 serving · 264 g · 5 ingredients

Calories

421

21%
of a 2,000 cal day

Protein
42g
45% of calories
Carbs
2.3g
2% of calories
Fat
22g
53% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Fennel Pork Chops (264 g) has 421 calories, with 42 g of protein, 2.3 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (83% DV), thiamine (81% DV) and riboflavin (b2) (28% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 26%, 32% and 46% of the daily value.

Per 100 g

160cal

medium energy density

Protein per 100 cal

9.9g

Net carbs

carbs minus fiber

Fiber

0.6g

0.6 g sugar

High in

20%+ of the daily value

Protein83%
Thiamine81%
Riboflavin (B2)28%
Niacin83%
Vitamin B6110%
Vitamin B1244%

Good source of

10–19% of the daily value

Potassium16%
Magnesium15%
Copper18%

Watch

20%+ of the daily value

Sodium26%
Saturated fat32%
Cholesterol46%

Ingredients

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

1 chop without refuse (Yield from 1 raw ch Pork loin center loin chop
🥄
⅜ tsp Garlic salt
¼ tbsp Olive oil
¼ tbsp, whole Fennel seed
2 fl oz White wine

Directions

Prep 15 minCook 20 min

1
Pat the pork chops dry. Season both sides evenly with the garlic salt.
2
Heat the olive oil in a large skillet over medium heat. Add the chops and sprinkle the fennel seeds evenly over the tops. Sear until well browned, 3–4 minutes per side.
3
Pour in the white wine, scraping up any browned bits. Cover, reduce heat to maintain a gentle simmer, and cook for 10 minutes. Flip the chops, cover, and simmer 8–10 minutes more, until the internal temperature reaches 145°F.
4
If the pan looks dry during simmering, add a splash of wine or water to prevent scorching. Let the chops rest off heat for 5 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (264 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	4 μg	1%
Vitamin C	0.3 mg	0%
Vitamin D	1 μg	7%
Vitamin E	1 mg	5%
Vitamin K	2 μg	2%
Thiamine	1 mg	81%
Riboflavin (B2)	0.4 mg	28%
Niacin	13 mg	83%
Vitamin B6	1 mg	110%
Folate (B9)	1 μg	0%
Vitamin B12	1 μg	44%
Pantothenic acid	1 mg	29%
Choline	114 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	60 mg	6%
Iron	2 mg	21%
Potassium	749 mg	16%
Magnesium	61 mg	15%
Phosphorus	434 mg	62%
Zinc	4 mg	33%
Copper	0.2 mg	18%
Manganese	0.2 mg	9%
Selenium	67 μg	122%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	0 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	119 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 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	4 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	2 g	—
Tryptophan	0.4 g	—
Tyrosine	2 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 421 calories

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

80min
Walking (3.5 mph)
51min
Cycling (moderate)
35min
Running (6 mph)
59min
Swimming laps

Common questions

How many calories are in Fennel Pork Chops?

One serving of Fennel Pork Chops (1 serving) has 421 calories, which works out to 160 calories per 100 g. That is about 21% of a 2,000-calorie day.

Are Fennel Pork Chops high in protein?

Yes. It has 42 g of protein per serving, and 45% of its calories come from protein (9.9 g of protein per 100 calories).

Are Fennel 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 Fennel Pork Chops?

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

How much sugar is in Fennel 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 (264 g)

Calories421

% Daily Value*

Total fat 22g	28%
Saturated fat 6.4g	32%
Trans fat 0.2g
Cholesterol 137mg	46%
Sodium 594mg	26%
Total carbohydrate 2.3g	1%
Dietary fiber 0.6g	2%
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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