Pork chops are a deliciously versatile cut of meat that can be prepared in endless ways. When shopping for pork chops you’ll often see them sold in 4 ounce portions. But if you’re new to cooking pork chops you may be wondering – just how big is a 4 ounce pork chop?
In this article, I’ll provide a helpful visual guide to understanding the size of a 4 ounce pork chop. I’ll also share some tips on selecting, cooking, and serving pork chops to help you start enjoying this tasty cut of pork.
What Does a 4 Ounce Raw Pork Chop Look Like?
A 4 ounce pork chop is on the smaller side as far as bone-in or boneless chops go. Here are some visual comparisons to give you an idea of the size
- It’s about the size of a deck of playing cards or a smartphone.
- It’s slightly smaller than the palm of an average adult hand.
- It’s approximately the width of three fingers held together.
- It’s similar in size to a average chicken breast portion.
Nutrition Facts for a 4 Ounce Pork Chop
In addition to being a perfect individual portion size, a 4 ounce pork chop packs a good nutritional punch.
Here are some of the key nutrition facts for a 4 ounce boneless, center cut pork chop, cooked:
- Calories: 210
- Protein: 26g
- Fat: 11g
- Iron: 1mg (6% DV)
- Zinc: 2mg (13% DV)
- B Vitamins: 5% DV
You can see that pork chops are a good source of complete protein because they have all the amino acids your body needs. The protein content helps support muscle growth and maintenance.
Pork chops also contain heme-iron which is more bioavailable than plant sources of iron. Plus zinc for immunity and energy production, and B vitamins for converting food into fuel.
It’s a nutrient-dense choice as part of a healthy diet.
How to Cook a Perfect 4 Ounce Pork Chop
Cooking a 4 ounce pork chop is quick and easy. Here are a few tips:
- Bring the pork chop to room temperature before cooking.
- Season well with salt, pepper, herbs, spices, or a marinade.
- Cook using a method like pan-searing, grilling, broiling or baking.
- Use a meat thermometer to ensure the internal temperature reaches 145°F.
- Allow to rest at least 3 minutes before cutting to let juices redistribute.
I like to pan-sear pork chops in a hot cast iron skillet to get a nice crisp, golden crust on the outside while keeping the interior juicy.
For outdoor cooking, grilling over direct high heat for about 4-5 minutes per side is perfect. If baking, aim for a 400°F oven for 12-15 minutes.
Serving Size Guidance for Pork Chops
To maintain a healthy weight and meet nutrient needs, the recommended serving size for lean protein foods like pork chops is:
- Women: 3-4 ounces per meal
- Men: 4-6 ounces per meal
If you follow these guidelines for serving sizes at meals, you’ll get enough protein without too many calories or portions.
For children, the recommendation is:
- Ages 4-8: 2-3 ounces protein per meal
- Ages 9-13: 3-5 ounces protein per meal
When dining out, a pork chop served at restaurants is often 8 ounces or more. Feel free to eat only half and take the rest home.
Buying and Storing Pork Chops
When purchasing pork chops at the grocery store, look for cuts that are pinkish-red in color with minimal fat marbling. Avoid chops with discolored patches or a strong odor.
For storage, keep raw pork chops refrigerated and use within 3-5 days of purchasing for best quality. Freezing is another great option for longer term storage. Simply wrap chops tightly in freezer bags or plastic wrap. They will keep for 4-6 months in the freezer.
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FAQ
What does 4 ounces of pork look like?
How big is 4 ounces of meat?
What does 3 oz of pork chops look like?
How many Oz is a standard pork chop?
How many calories are in boneless pork chop?
There are 210 calories in 4 ounces of boneless Pork Chop. Calorie breakdown: 54% fat, 0% carbs, 46% protein. There are 210 calories in 4 ounces of boneless Pork Chop. Get full nutrition facts and other common serving sizes of Pork Chop including 1 oz, with bone of and 1 oz of boneless.
How thick should pork chops be?
Thin-cut chops come in a range of one-eighth to one-quarter-inch thickness. These cuts are perfect for pan searing or deep frying. Three-quarters of an inch is a great middle ground. Pork chops with this amount of thickness will have enough meat to achieve a nice medium-rare doneness without having to overcook the surface of the pork.
What does 4 ounces of meat look like?
Four ounces of meat is a standard serving size recommended by many nutritionists and health experts. But what exactly does four ounces of meat look like? Let’s break it down. For most types of meat, four ounces is generally about the size of a deck of cards or the palm of your hand.
Are there different types of pork chops?
Well, there’s actually more than one cut out there! Depending on what you buy, this popular cut of meat may be tender, mild-tasting, and only need quick cooking; or it can be tough and need braising but be extremely flavorful at the end. Pork chops are the equivalent of beef steaks and the priciest part of the animal.