⏱ 35 min total

Pork Chops with Tomato, Onion, Garlic, and Feta

Name: Pork Chops with Tomato, Onion, Garlic, and Feta
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; ¼ large Onion; 6 oz Pork tenderloin; ¼ dash Salt; ¼ dash Black pepper; 0.06g Garlic powder; ½ cup grape tomatoes Grape tomatoes; ¾ cloves, minced Garlic; ¼ tbsp, ground Basil; ⅝ tsp Balsamic vinegar; 1 oz Feta cheese

Per 1 serving · 324 g · 11 ingredients

Calories

376

19%
of a 2,000 cal day

Protein
41g
44% of calories
Carbs
9.4g
10% of calories
Fat
19g
46% of calories

Portion

✓ Protein-dense

At a glance

One serving of Pork Chops with Tomato, Onion, Garlic, and Feta (324 g) has 376 calories, with 41 g of protein, 9.4 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (81% DV), Vitamin K (25% DV) and thiamine (149% DV). Keep an eye on saturated fat and cholesterol, which provide 36% and 45% of the daily value.

Per 100 g

116cal

low energy density

Protein per 100 cal

11g

Net carbs

carbs minus fiber

Fiber

5.3 g sugar

High in

20%+ of the daily value

Protein81%
Vitamin K25%
Thiamine149%
Riboflavin (B2)62%
Niacin76%
Vitamin B6120%

Good source of

10–19% of the daily value

Vitamin C15%
Vitamin E13%
Magnesium17%
Manganese13%

Watch

20%+ of the daily value

Saturated fat36%
Cholesterol45%

Ingredients

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

Directions

Prep 15 minCook 20 min

1
Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the onion and cook until golden brown, then set aside.
2
Add 1/2 tablespoon of olive oil to the skillet. Season the pork chops with salt, pepper, and garlic powder, then place them in the skillet. Cook to your desired doneness and set aside, keeping them warm.
3
Heat the remaining olive oil in the skillet. Return the onions to the skillet and add the tomatoes, garlic, and basil. Cook and stir for about 3 minutes, until the tomatoes are tender. Mix in the balsamic vinegar and season with salt and pepper. Top the pork chops with the onion and tomato mixture, and sprinkle with feta cheese to serve.

Vitamins & minerals

Amounts for 1 serving (324 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	67 μg	7%
Vitamin C	14 mg	15%
Vitamin D	1 μg	4%
Vitamin E	2 mg	13%
Vitamin K	30 μg	25%
Thiamine	2 mg	149%
Riboflavin (B2)	1 mg	62%
Niacin	12 mg	76%
Vitamin B6	2 mg	120%
Folate (B9)	31 μg	8%
Vitamin B12	1 μg	57%
Pantothenic acid	2 mg	36%
Choline	148 mg	27%

Minerals

Nutrient	Amount	% Daily Value
Calcium	197 mg	20%
Iron	3 mg	40%
Potassium	961 mg	20%
Magnesium	72 mg	17%
Phosphorus	545 mg	78%
Zinc	4 mg	39%
Copper	0.2 mg	25%
Manganese	0.3 mg	13%
Selenium	56 μg	102%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	77 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	340 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 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	1,921 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	9 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	35 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	2 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 376 calories

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

71min
Walking (3.5 mph)
45min
Cycling (moderate)
31min
Running (6 mph)
53min
Swimming laps

Common questions

How many calories are in Pork Chops with Tomato, Onion, Garlic, and Feta?

One serving of Pork Chops with Tomato, Onion, Garlic, and Feta (1 serving) has 376 calories, which works out to 116 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Pork Chops with Tomato, Onion, Garlic, and Feta high in protein?

Yes. It has 41 g of protein per serving, and 44% of its calories come from protein (11 g of protein per 100 calories).

Is Pork Chops with Tomato, Onion, Garlic, and Feta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pork Chops with Tomato, Onion, Garlic, and Feta?

395 mg per serving.

How much sugar is in Pork Chops with Tomato, Onion, Garlic, and Feta?

5.3 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 (324 g)

Calories376

% Daily Value*

Total fat 19g	24%
Saturated fat 7.3g	36%
Trans fat 0.1g
Cholesterol 136mg	45%
Sodium 395mg	17%
Total carbohydrate 9.4g	3%
Dietary fiber 2g	7%
Total sugars 5.3g
Protein 41g

* 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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