How Many Calories Are In Pork Steak? | Smart Plate Math

Calorie Counts For Pork Steaks By Cut

“Pork steak” usually means a shoulder blade steak, but many menus also use loin steaks. Calories swing with cut and cooking. Use the table to size up common choices before you plate.

Cut (Cooked)	Per 100 g	Per 6 oz (170 g)
Center-loin, boneless, pan-broiled	~185 kcal	~315 kcal
Shoulder blade steak, braised	~224 kcal	~381 kcal
Top loin, boneless, broiled	~251 kcal	~427 kcal

Numbers reflect cooked weight and typical fat kept on the steak. Pan-broiled center-loin averages near 185 kcal per 100 g, while braised blade steaks run around 224 kcal per 100 g; broiled top-loin can climb to about 251 kcal per 100 g based on fat left on the cut. Sources: MyFoodData entries for these specific cuts and methods.

Portion choices land better once you set your daily calorie needs. That way a richer steak fits into a day’s totals without guesswork.

Why The Same Pork Steak Can Vary

Cut and trim. Shoulder carries more intramuscular fat than center-loin. Visible trim on the edge adds grams of fat that stick around during quick broils; slow braises let you skim some fat from the liquid after resting.

Cooking method. Pan-broiling sheds surface fat; broiling can seal fat under a browned crust. Braising pulls some fat into the liquid, which you can chill and remove.

Bone and yield. Bone-in gives flavor and structure but changes yield. Weigh the edible portion after cooking for an honest log.

Fat awareness. Keep an eye on saturated fat if you’re managing heart health. A leaner loin helps keep grams down during a week of mixed meals.

Calories In A Typical Pork Shoulder Steak (Portion Guide)

Here’s a simple way to ballpark servings at the stove. The math uses the cooked shoulder blade average of ~224 kcal per 100 g from MyFoodData and stays consistent if you weigh the final portion.

Per 3-Ounce Piece (85 g)

85 g × 2.24 kcal per gram ≈ ~190 kcal. If the steak was seared with extra oil or finished with butter, add 40–80 kcal per teaspoon of fat used but not left in the pan.

Per 6-Ounce Piece (170 g)

170 g × 2.24 kcal per gram ≈ ~381 kcal. Trim the fat cap or skim the braising liquid to nudge this number downward without shrinking the portion size.

Lean Loin Steak Benchmarks

Center-loin at ~185 kcal per 100 g sits lower. A 120 g cooked piece lands near ~222 kcal. Broiled top-loin with fat on climbs faster; a 150 g slice can reach ~376 kcal on average.

Cooking Method Effects You’ll Notice

Heat and moisture shift water and fat content. That’s why identical raw weights can look different after cooking. Use these typical cooked numbers as a map rather than a claim for every steak.

Method	What Changes	Typical kcal / 100 g
Pan-broiled center-loin	Surface fat drains; lean bite	~185
Braised shoulder blade	Fat moves into liquid; skim later	~224
Broiled top-loin	Fat retained under crust	~251

These figures come from nutrient tables compiled from USDA data by MyFoodData for the exact cuts and methods named above.

Portion Math You Can Trust At Home

Weigh Raw And Cooked Once

Cook two steaks the way you like. Weigh them raw, then weigh the edible cooked portions. The ratio gives you a shrink factor you can reuse for that method. Repeat only when you switch to a different cut or technique.

Log By Cut And Method

Logging “pork, shoulder steak, braised” isn’t the same as “boneless center-loin, pan-broiled.” Pick the entry that matches both the cut and how you cooked it so your diary doesn’t drift.

Count The Cooking Fat

Oil that stays in the pan doesn’t count. Oil that clings to the steak does. If you baste with butter, include it. One level teaspoon adds about 40–45 kcal.

How To Keep Calories Lower Without Losing Flavor

Pick Leaner Cuts When It Suits

Center-loin chops taste clean and cook fast. If you crave shoulder’s richness, slice thinner steaks or split one large steak across two plates to keep calories per plate steady.

Trim And Skim

Slice off thick rims of fat before cooking. During a braise, chill the liquid and lift the solid fat. You still get tender meat and a glossy sauce with fewer hidden calories.

Season With Smarts

Lean cuts shine with salt, pepper, garlic, cracked fennel, lemon zest, and a splash of vinegar. A little olive oil goes a long way when brushed on the meat instead of poured in the pan.

Protein, Micronutrients, And What Else You Get

A typical cooked portion brings sturdy protein and B-vitamins. Loin entries often deliver 24–28 g protein per 100 g, while shoulder sits close behind. If you’re planning a week of meals, mix lean days and richer days for balance. A quick health angle: government pages on meat and meat in your diet explain where lean cuts fit in a balanced plan.

Quick Reference: Common Portions And Estimates

Lean Center-Loin, Pan-Broiled

• 100 g: ~185 kcal
• 120 g: ~222 kcal
• 150 g: ~278 kcal

Shoulder Blade Steak, Braised

• 85 g (about 3 oz): ~190 kcal
• 120 g: ~269 kcal
• 170 g (about 6 oz): ~381 kcal

Top Loin, Broiled

• 100 g: ~251 kcal
• 130 g: ~326 kcal
• 170 g: ~427 kcal

Simple Shopping And Cooking Tips

At The Store

For lean days, scan labels for “loin” and pick pieces with less visible fat. For budget braises, blade steaks bring big flavor; just plan a quick skim of the pot liquid and log the cooked meat.

In The Pan

Bring meat to near room temp, pat dry, then sear in a hot pan with a thin sheen of oil. Finish in the oven if the cut is thick. Rest 3–5 minutes so juices settle before slicing on the bias.

Sourcing The Numbers

The calorie ranges in this guide draw on nutrient tables that compile analyses of specific pork cuts and cooking methods. Representative entries include MyFoodData pages for shoulder blade steaks (~224 kcal/100 g) and a pan-broiled center-loin (~185 kcal/100 g), plus broiled top-loin values near ~251 kcal/100 g. You can check those listings directly in the quick-guide card at the top of this page.

Want a deeper dive into energy balance for planning? Try our calorie deficit guide for step-by-step math and tracking tips.