⏱ 15 min totalPan Fried Pork Chops
Per 1 serving · 230 g · 6 ingredients
of a 2,000 cal day
- Protein45g39% of calories
- Carbs15g12% of calories
- Fat25g49% of calories
- ✓ Protein-dense
- ✓ Sugar free
At a glance
One serving of Pan Fried Pork Chops (230 g) has 475 calories, with 45 g of protein, 15 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (91% DV), dietary fiber (32% DV) and thiamine (80% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 41%, 59% and 49% of the daily value.
High in
20%+ of the daily value
- Protein91%
- Dietary fiber32%
- Thiamine80%
- Riboflavin (B2)28%
- Niacin82%
- Vitamin B6106%
Good source of
10–19% of the daily value
- Potassium15%
- Magnesium12%
- Copper13%
Watch
20%+ of the daily value
- Sodium41%
- Saturated fat59%
- Cholesterol49%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄³⁄₁₆ cup Coconut flour
- 🥄⅓ tsp Salt
1 chop without refuse (Yield from 1 raw ch Pork loin center loin chop
⅓ tsp Black pepper
¹⁄₁₆ tsp Cayenne pepper
⅓ tbsp Butter
Directions
- 1
Mix together the coconut flour, salt, pepper, and cayenne pepper in a container large enough to fit the pork chops. Dry off the pork chops thoroughly.
- 2
Heat a skillet on high and add the butter. Once melted, coat the pork chops in the prepared coating and add to the pan.
- 3
Cook for 4-5 minutes per side or until the pork chop reaches an internal temperature of at least 145°F for medium or 160°F for well done. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (230 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 40 μg | 4% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 2 μg | 1% |
| Thiamine | 1 mg | 80% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 13 mg | 82% |
| Vitamin B6 | 1 mg | 106% |
| Folate (B9) | 0.4 μg | 0% |
| Vitamin B12 | 1 μg | 44% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 112 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 56 mg | 6% |
| Iron | 3 mg | 34% |
| Potassium | 696 mg | 15% |
| Magnesium | 51 mg | 12% |
| Phosphorus | 419 mg | 60% |
| Zinc | 4 mg | 32% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.1 mg | 5% |
| 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 | 0.1 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 42 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0 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 | 0.1 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 36 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 475 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Pan Fried Pork Chops?
One serving of Pan Fried Pork Chops (1 serving) has 475 calories, which works out to 206 calories per 100 g. That is about 24% of a 2,000-calorie day.
Are Pan Fried Pork Chops high in protein?
Yes. It has 45 g of protein per serving, and 39% of its calories come from protein (9.6 g of protein per 100 calories).
Are Pan Fried Pork Chops keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pan Fried Pork Chops?
932 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Pan Fried Pork Chops?
0 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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