⏱ 30 min total

Pork Chops with Stewed Tomatoes, Capers and Rosemary

Name: Pork Chops with Stewed Tomatoes, Capers and Rosemary
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ tbsp Rosemary; ½ tbsp Olive oil; ½ cloves, minced Garlic; 1 chop without refuse (Yield from 1 raw ch Pork loin center loin chop; ½ tbsp Sweet pickle relish; ¼ can Tomatoes; ½ tbsp, drained Capers

Per 1 serving · 267 g · 7 ingredients

Calories

419

21%
of a 2,000 cal day

Protein
42g
41% of calories
Carbs
5.1g
5% of calories
Fat
25g
54% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Pork Chops with Stewed Tomatoes, Capers and Rosemary (267 g) has 419 calories, with 42 g of protein, 5.1 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (84% DV), thiamine (102% DV) and riboflavin (b2) (31% DV). Keep an eye on saturated fat and cholesterol, which provide 35% and 46% of the daily value.

Per 100 g

157cal

medium energy density

Protein per 100 cal

10g

Net carbs

carbs minus fiber

Fiber

1.2g

3.4 g sugar

High in

20%+ of the daily value

Protein84%
Thiamine102%
Riboflavin (B2)31%
Niacin85%
Vitamin B6113%
Vitamin B1243%

Good source of

10–19% of the daily value

Vitamin E10%
Vitamin K11%
Potassium17%
Magnesium14%

Watch

20%+ of the daily value

Saturated fat35%
Cholesterol46%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Open the tomatoes and use kitchen shears to roughly chop them directly in the can.
2
Pat the pork dry and season all over with about 1/2 teaspoon salt and 1/4 teaspoon black pepper.
3
Heat 1 tablespoon of the olive oil in a large heavy skillet over medium-high until shimmering. Brown the pork on both sides, about 5 minutes total; transfer to a plate and tent with foil.
4
Add the remaining 1 tablespoon oil to the skillet. Sauté the garlic for 30 seconds, then stir in the chopped tomatoes, capers, sweet pickle relish, and rosemary. Simmer, stirring occasionally, for 3 minutes. Return the pork and any accumulated juices to the pan, turn to coat, and simmer uncovered until just cooked through, 2 to 3 minutes. Taste and season with additional salt and pepper as needed.

Vitamins & minerals

Amounts for 1 serving (267 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	19 μg	2%
Vitamin C	7 mg	8%
Vitamin D	1 μg	7%
Vitamin E	2 mg	10%
Vitamin K	13 μg	11%
Thiamine	1 mg	102%
Riboflavin (B2)	0.4 mg	31%
Niacin	14 mg	85%
Vitamin B6	1 mg	113%
Folate (B9)	5 μg	1%
Vitamin B12	1 μg	43%
Pantothenic acid	1 mg	29%
Choline	115 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	60 mg	6%
Iron	2 mg	22%
Potassium	786 mg	17%
Magnesium	57 mg	14%
Phosphorus	428 mg	61%
Zinc	4 mg	33%
Copper	0.2 mg	21%
Manganese	0.1 mg	3%
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	10 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	159 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 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	3 g	—
Lycopene	1,205 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	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 419 calories

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

80min
Walking (3.5 mph)
50min
Cycling (moderate)
35min
Running (6 mph)
59min
Swimming laps

Common questions

How many calories are in Pork Chops with Stewed Tomatoes, Capers and Rosemary?

One serving of Pork Chops with Stewed Tomatoes, Capers and Rosemary (1 serving) has 419 calories, which works out to 157 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Pork Chops with Stewed Tomatoes, Capers and Rosemary high in protein?

Yes. It has 42 g of protein per serving, and 41% of its calories come from protein (10 g of protein per 100 calories).

Is Pork Chops with Stewed Tomatoes, Capers and Rosemary keto-friendly?

It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 5% of calories.

How much sodium is in Pork Chops with Stewed Tomatoes, Capers and Rosemary?

331 mg per serving.

How much sugar is in Pork Chops with Stewed Tomatoes, Capers and Rosemary?

3.4 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 (267 g)

Calories419

% Daily Value*

Total fat 25g	32%
Saturated fat 6.9g	35%
Trans fat 0.2g
Cholesterol 137mg	46%
Sodium 331mg	14%
Total carbohydrate 5.1g	2%
Dietary fiber 1.2g	4%
Total sugars 3.4g
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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