⏱ 20 min totalKeto Parmesan Breaded Porkchops
Per 1 serving · 226 g · 5 ingredients
of a 2,000 cal day
- Protein44g44% of calories
- Carbs2.6g3% of calories
- Fat24g54% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Keto Parmesan Breaded Porkchops (226 g) has 413 calories, with 44 g of protein, 2.6 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (88% DV), thiamine (81% DV) and riboflavin (b2) (31% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 35%, 38% and 47% of the daily value.
High in
20%+ of the daily value
- Protein88%
- Thiamine81%
- Riboflavin (B2)31%
- Niacin83%
- Vitamin B6108%
- Vitamin B1248%
Good source of
10–19% of the daily value
- Calcium12%
- Iron17%
- Potassium15%
- Magnesium13%
- Copper15%
Watch
20%+ of the daily value
- Sodium35%
- Saturated fat38%
- Cholesterol47%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Italian dressing
¹⁄₁₆ cup Parmesan cheese- 🥄³⁄₁₆ serving Mrs. Dash seasoning blend
- 🥄³⁄₁₆ tsp Salt
1 chop without refuse (Yield from 1 raw ch Pork loin center loin chop
Directions
- 1
Set a large skillet over medium heat; lightly oil if your pan isn’t nonstick.
- 2
Pour the Italian dressing into a shallow bowl. In a second bowl, combine the Parmesan, salt-free seasoning blend, and salt.
- 3
Dip each pork chop into the dressing to lightly coat, then press into the Parmesan mixture, turning to cover both sides and shake off excess.
- 4
Place chops in the skillet and cook until browned and an instant-read thermometer inserted into the center reaches 145°F, about 3–5 minutes per side depending on thickness. Let rest 3 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (226 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 20 μg | 2% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 1 mg | 81% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 13 mg | 83% |
| Vitamin B6 | 1 mg | 108% |
| Folate (B9) | 1 μg | 0% |
| Vitamin B12 | 1 μg | 48% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 113 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 124 mg | 12% |
| Iron | 1 mg | 17% |
| Potassium | 707 mg | 15% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 468 mg | 67% |
| Zinc | 4 mg | 34% |
| Copper | 0.1 mg | 15% |
| Manganese | 0 mg | 1% |
| Selenium | 69 μg | 126% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0.4 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 9 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 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 | 3 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 2 g | — |
| Retinol | 19 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 413 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 78minWalking (3.5 mph)
- 50minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Keto Parmesan Breaded Porkchops?
One serving of Keto Parmesan Breaded Porkchops (1 serving) has 413 calories, which works out to 182 calories per 100 g. That is about 21% of a 2,000-calorie day.
Are Keto Parmesan Breaded Porkchops high in protein?
Yes. It has 44 g of protein per serving, and 44% of its calories come from protein (11 g of protein per 100 calories).
Are Keto Parmesan Breaded Porkchops keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 3% of calories.
How much sodium is in Keto Parmesan Breaded Porkchops?
805 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Keto Parmesan Breaded Porkchops?
2.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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