How Many Calories in Baked Pork Chop Rice?

Also known as 焗豬扒飯, Guk Zyu Paa Faan, Hong Kong Baked Pork Chop Rice, Pork Chop Baked Rice.

Baked pork chop rice is a fried breaded pork chop on egg fried rice, covered in tomato sauce and cheese, then baked until the top bubbles. It is the heaviest thing on most Hong Kong cha chaan teng menus, about HK$55 to HK$75.

1300kcal / 1 plate

One plate of baked pork chop rice (about 710g) is around 1,300 calories, per Centre for Food Safety testing of Hong Kong restaurants. It carries roughly 60g of fat and 135g of carbs. The fried rice base is about 500 calories, the fried chop about 450, and the sauce and cheese another 300.

Nutrition facts

Per 1 plate (710g)	Amount	Per 100g
Calories	1300 kcal	183 kcal
Protein	50 g	7 g
Carbs	135 g	19 g
Fat	60 g	8 g

Where the calories come from

Egg fried rice base300g

500 kcal

Fried breaded pork chop180g

450 kcal

Tomato sauce150g

150 kcal

Cheese topping40g

160 kcal

The real talk

There is nothing light anywhere on this plate. The rice is fried with egg before it goes in the dish (about 500 calories). The pork chop is battered and deep fried (about 450). Then it gets tomato sauce that has been cooked with oil and sugar (150) and a layer of cheese (160). Four separate fat sources, stacked, then baked. CFS measured it at 1,300 calories, which is more than two roast goose rice plates would cost you in fat.

Sodium is the other number. The CFS sample came in over 2,000mg per plate, which is the entire daily limit in one lunch. Between the cheese, the sauce and the seasoning in the fried rice, this is one of the saltiest dishes in a cha chaan teng, and it comes with a drink that adds more sugar. A baked pork chop rice with an iced lemon tea is about 1,440 calories.

The comparison people should see: a plate of steamed rice with a pan-fried pork chop and a bit of gravy (碟頭飯 style) is about 700 calories. Same pork, same rice, half the calories, because nothing is deep fried or covered in cheese. The baked version is the same ingredients with 600 calories of cooking method added on top. The taste difference is real, but so is the number.

How the portions compare

1100 kcal

Less rice (少飯)

1300 kcal

Standard plate (710g)

1500 kcal

Large fast food portion with extra cheese

Baked Pork Chop Rice variants, ranked by calories

Variant	Calories	Notes
Pork chop rice, plate style (not baked)	700 kcal	Steamed rice, pan-fried chop, gravy
Baked chicken chop rice	1100 kcal	Chicken thigh instead of pork
Baked pork chop rice	1300 kcal	Standard cha chaan teng
Baked pork chop spaghetti	1350 kcal	Pasta instead of fried rice

How to eat it lighter

Order pork chop rice (豬扒飯) instead of baked pork chop rice. The unbaked plate version is around 700 calories.
If you want the baked one, ask for less rice (少飯). Cha chaan tengs will usually do it and it saves 150 to 200 calories.
Leave the rice at the edges where the sauce pools. Most of the oil is there.
Share it. Half a plate plus a bowl of borscht (90 calories) is a 740 calorie lunch with plenty of protein.
Make it your only big meal that day. A 1,300 calorie lunch plus a normal dinner is well over 2,000 for most people.

Common questions

How many calories in baked pork chop rice?

About 1,300 calories per 710g plate, according to the Centre for Food Safety. Some fast food chain versions measure closer to 1,235 for a 650g plate.

Why is baked pork chop rice so high in calories?

The rice is fried with egg, the pork chop is deep fried, and then tomato sauce and cheese are added on top before baking. Each step adds fat, about 60g in total.

What is a lower calorie alternative at a cha chaan teng?

Plate-style pork chop rice with steamed rice is around 700 calories. Tomato beef macaroni is about 370. Both give you similar protein with far less fat.

Related foods

Roast Goose Rice

970 kcal per 1 plate

Siu Mei Rice (Roast Pork Rice)

930 kcal per 1 plate (roast pork on rice)

Sweet and Sour Pork Rice (Gu Lou Yuk Fan)

800 kcal per 1 plate (rice with sweet and sour pork)

Chicken Chop

700 kcal per 1 plate

Roti John

650 kcal per 1 whole

Lamb Chop

680 kcal per 1 plate

See all Western & Burgers calories, ranked ›

Calorie and macro figures are estimates for a typical cha chaan teng, dai pai dong or dim sum serving. Actual numbers vary by stall, recipe and portion size. Use them as a guide, not gospel.

Calorie figure based on Centre for Food Safety Hong Kong, Nutrient Values of Indigenous Congee, Rice and Noodle Dishes (1,300 kcal per 710g). Macros estimated from the ingredients.

New here? Read how I went from 128kg to 86kg without cutting rice ›