Pork protein scores DIAAS above 100. Regardless of cooking (Bailey et al., J Nutr 2020). Per 100 g: 162 kcal, 20.4 g protein, 8.4 g fat. Lean pork cuts rival chicken in protein density when trimmed.
How should I track Pork Chop, bone-in, raw?
Pork Chop, bone-in, raw is high in protein. The simplest way to track Pork Chop, bone-in, raw accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
