⏱ 20 min total

Pan Roasted Pork Chops

Name: Pan Roasted Pork Chops
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¼ tsp Garlic powder; ¼ tsp Paprika; ⅛ tsp Onion powder; ⅛ tsp or 1 packet Yellow mustard; ⅛ tsp packed Brown sugar; ⅛ tsp Salt; ¹⁄₁₆ tsp Black pepper; 1 chop without refuse (Yield from 1 raw ch Pork loin center loin chop; ½ tbsp Olive oil

Per 1 serving · 209 g · 9 ingredients

Calories

406

20%
of a 2,000 cal day

Protein
42g
42% of calories
Carbs
1.8g
2% of calories
Fat
25g
56% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Pan Roasted Pork Chops (209 g) has 406 calories, with 42 g of protein, 1.8 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (56% of calories). It is high in protein (83% DV), thiamine (80% DV) and riboflavin (b2) (29% DV). Keep an eye on saturated fat and cholesterol, which provide 35% and 46% of the daily value.

Per 100 g

194cal

medium energy density

Protein per 100 cal

10g

Net carbs

carbs minus fiber

Fiber

0.4g

0.7 g sugar

High in

20%+ of the daily value

Protein83%
Thiamine80%
Riboflavin (B2)29%
Niacin83%
Vitamin B6110%
Vitamin B1244%

Good source of

10–19% of the daily value

Iron19%
Potassium15%
Magnesium12%
Copper14%

Watch

20%+ of the daily value

Saturated fat35%
Cholesterol46%

Ingredients

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

Directions

Prep 10 minCook 10 min

1
Preheat the oven to 400°F.
2
In a small bowl, combine the garlic powder, paprika, onion powder, mustard, brown sugar, salt, and pepper to make a rub.
3
Heat a large oven-safe skillet over medium-high until hot. Add the olive oil and heat until shimmering.
4
Pat the pork chops dry and coat them all over with the seasoning rub (you may not need all of it). Sear in the hot oil for about 2 minutes, until well browned on the first side.
5
Flip the chops, transfer the skillet to the oven, and bake 6–8 minutes, until the center is just cooked through (145°F if using a thermometer).
6
Let rest 3 minutes before serving to keep the juices in.

Vitamins & minerals

Amounts for 1 serving (209 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	17 μg	2%
Vitamin C	0.1 mg	0%
Vitamin D	1 μg	7%
Vitamin E	1 mg	9%
Vitamin K	5 μg	4%
Thiamine	1 mg	80%
Riboflavin (B2)	0.4 mg	29%
Niacin	13 mg	83%
Vitamin B6	1 mg	110%
Folate (B9)	1 μg	0%
Vitamin B12	1 μg	44%
Pantothenic acid	1 mg	28%
Choline	112 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	42 mg	4%
Iron	1 mg	19%
Potassium	710 mg	15%
Magnesium	52 mg	12%
Phosphorus	423 mg	60%
Zinc	4 mg	33%
Copper	0.1 mg	14%
Manganese	0 mg	2%
Selenium	68 μg	123%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	3 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	138 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 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	12 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	4 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	1 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 406 calories

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

77min
Walking (3.5 mph)
49min
Cycling (moderate)
34min
Running (6 mph)
57min
Swimming laps

Common questions

How many calories are in Pan Roasted Pork Chops?

One serving of Pan Roasted Pork Chops (1 serving) has 406 calories, which works out to 194 calories per 100 g. That is about 20% of a 2,000-calorie day.

Are Pan Roasted Pork Chops high in protein?

Yes. It has 42 g of protein per serving, and 42% of its calories come from protein (10 g of protein per 100 calories).

Are Pan Roasted Pork Chops keto-friendly?

It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 2% of calories.

How much sodium is in Pan Roasted Pork Chops?

408 mg per serving.

How much sugar is in Pan Roasted Pork Chops?

0.7 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 (209 g)

Calories406

% Daily Value*

Total fat 25g	32%
Saturated fat 6.9g	35%
Trans fat 0.2g
Cholesterol 137mg	46%
Sodium 408mg	18%
Total carbohydrate 1.8g	1%
Dietary fiber 0.4g	1%
Total sugars 0.7g
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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