Keto Approved
Pork Chop
0.00g net carbs per 4 oz chop
Pan-seared or grilled, a 4 oz chop carries 0 g net carbs while delivering 29.2 g protein and 9.5 g fat. Keep the seasoning simple with salt, pepper, and herbs to avoid sugary rubs or sweet glazes that sneak carbs onto the plate.
By MeKeto Editorial · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 0% of your 20g daily budget.
Plan the rest of your day
Good to Know
A plain cut is the safe bet, but watch the prep: shake-and-bake style coatings, honey-glazed or maple-brined chops, and pre-marinated packs can sneak in sugar and breadcrumbs that push carbs up fast. Bone-in chops tend to stay juicier than boneless when you sear them. If you want more fat to round out the macros, cook in butter or olive oil, since a center-cut loin chop runs fairly lean on its own.
Is Pork Chop Keto? The Full Answer
Pork Chop contains 0.00g net carbs per 4 oz chop (0.00g total carbs minus 0.00g fiber). Pan-seared or grilled, a 4 oz chop carries 0 g net carbs while delivering 29.2 g protein and 9.5 g fat. Keep the seasoning simple with salt, pepper, and herbs to avoid sugary rubs or sweet glazes that sneak carbs onto the plate.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 0% of a 20g daily carb limit. That makes Pork Chop a reliable keto staple.
Measure Your Ketone Levels
A blood ketone meter reads beta-hydroxybutyrate from a finger prick, the marker that defines nutritional ketosis at 0.5 to 3.0 mmol/L. Urine strips measure acetoacetate instead, which drops off once you are fat-adapted. Keto-Mojo makes a blood meter.
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