Is chicken or pork higher in calories? A detailed nutritional comparison

November 4, 2025 •

4 min read

According to nutritional data, a 100-gram serving of cooked pork contains slightly more calories on average (approx. 242 kcal) than a similar serving of cooked chicken (approx. 239 kcal). But the question, "Is chicken or pork higher in calories?", is more complex, as the answer depends heavily on the specific cut and how it's prepared.

Quick Summary

A comparison of chicken and pork reveals that while pork has a slightly higher average calorie count, the specific cut and preparation method are the most significant factors determining the total. Lean cuts of both meats are nutritious.

Key Points

Lean vs. Fatty Cuts: The specific cut of meat, not just the type, is the most important factor in determining caloric content, with lean cuts being significantly lower in calories.
Similar Calorie Counts for Lean Cuts: A skinless chicken breast and a trimmed pork tenderloin are very similar in calories, with pork sometimes having a slightly lower count per ounce.
Cooking Method Matters: Preparation methods like frying and adding skin can dramatically increase the calorie and fat content of both chicken and pork.
Pork is Richer in Certain Nutrients: Pork offers a broader spectrum of vitamins and minerals, including higher levels of B1, B12, zinc, and selenium, which can be beneficial for overall health.
Chicken is Typically Leaner: Skinless chicken breast is one of the leanest protein options available, making it a staple for low-fat diets.
Overall Diet is Key: For weight management, focusing on lean cuts of either meat and healthier cooking methods is more important than choosing one type over the other.

Comparing the Meats: Overall Averages

While average figures suggest that pork may have a marginal edge in caloric density over chicken, these numbers are misleading without context. The total calorie count is dramatically influenced by the specific portion of the animal and whether the skin or fat is left on. For example, a fatty pork chop is vastly different nutritionally from a lean pork tenderloin, just as a skinless chicken breast differs from a fried chicken thigh with the skin on. This is why focusing solely on general averages is not the best approach for dietary planning. A closer look at different cuts reveals the true picture of their calorie differences and similarities.

The Impact of Cut and Fat Content

Calories in meat largely come from two sources: protein and fat. Since both chicken and pork are excellent sources of high-quality protein, the major variance in their caloric content is primarily due to their fat content. Leaner cuts of both meats will naturally be lower in calories, making them healthier options for those monitoring their intake.

Leanest Cut Face-Off

Chicken Breast (skinless): A 100-gram serving of cooked, skinless chicken breast has approximately 165 calories and just 3.6 grams of fat. This makes it one of the most calorie-efficient protein sources available.
Pork Tenderloin: The leanest cut of pork, tenderloin, is impressively low in calories and can sometimes have fewer calories per ounce than chicken breast. A 3-ounce serving (approx. 85g) contains about 120 calories. When trimmed of fat, many cuts of pork loin and tenderloin are comparable to skinless chicken breast.

Fattier Cut Comparison

Chicken Thigh (with skin): The higher fat content of dark meat, compounded by the skin, significantly increases its calorie count. A single roasted chicken thigh with skin can contain over 200 calories.
Pork Chops (with fat): Pork chops with the fat left on are one of the highest-calorie options. A single large pork chop can pack well over 500 calories.

List of Leanest Cuts For those watching their caloric intake, opting for lean cuts is crucial:

Chicken: Skinless breast, skinless drumsticks, and ground chicken breast.
Pork: Tenderloin, loin chops, and sirloin roast.

How Cooking Methods Add Calories

The method of preparation can be just as impactful as the cut of meat. For instance, a skinless, baked chicken breast is a low-calorie meal, but the same cut fried in batter can more than double its calories and fat. Similarly, a grilled pork tenderloin is a healthy choice, while bacon, which is processed and high in saturated fat, is a high-calorie item. When preparing either meat, consider grilling, baking, or broiling to keep the fat and calories in check. Additionally, be mindful of high-calorie sauces and marinades, which can also contribute significantly to the total calorie count.

A Broader Nutritional Perspective

Beyond calories, both chicken and pork offer unique nutritional benefits. The idea that chicken is universally "healthier" than pork is a misconception, especially when considering the complete vitamin and mineral profile.

Protein: Both meats are fantastic sources of high-quality protein, which is essential for muscle maintenance and growth.
Vitamins: Pork is notably rich in B vitamins, particularly thiamine (B1), B12, and B6. It also contains vitamins C and D, which are absent in chicken. Chicken, on the other hand, is richer in vitamins A, B3, and B5.
Minerals: Pork is the winner in the mineral category, offering more zinc, selenium, phosphorus, and potassium. Chicken is generally richer in iron.
Fat Composition: Pork generally has a higher proportion of saturated fat, while chicken has more polyunsaturated fatty acids.

Comparison Table: Lean vs. Fattier Cuts


Feature	Skinless Chicken Breast (100g, cooked)	Pork Tenderloin (100g, cooked)	Chicken Thigh with Skin (100g, cooked)	Fatty Pork Chop (100g, cooked)
Calories	$\approx$ 165	$\approx$ 140-160	$\approx$ 210	$\approx$ 250-300+
Protein (g)	31.0	29.0-30.0	24.8	25.0-27.0
Total Fat (g)	3.6	3.5-5.0	13.2	15.0-20.0
Saturated Fat (g)	1.0	1.0-1.5	3.7	4.0-6.0

Conclusion: Which is the Right Choice for Your Diet?

So, is chicken or pork higher in calories? The truth is, it depends entirely on the cut and preparation. Lean options from both offer excellent, high-protein nutrition for a similar calorie count. For individuals aiming for the absolute lowest fat and calorie count, a skinless chicken breast is often the go-to, but lean cuts like pork tenderloin are a very close second and can even be lower in calories per ounce. Pork, as a whole, tends to be richer in a wider array of vitamins and minerals, while chicken is a superb low-fat protein source. Ultimately, a balanced diet can include either meat, with the main consideration being the choice of cut and cooking method to best suit your personal dietary goals. Diversifying your protein sources with lean versions of both can lead to a more nutritionally complete and flavorful diet.

For more detailed nutritional information, consult the USDA FoodData Central database. [4]

Frequently Asked Questions

Pork generally contains a slightly higher amount of saturated fat than chicken, especially when comparing fattier cuts. However, lean cuts of both meats are low in saturated fat.

Lean cuts of chicken, particularly skinless breast, are often recommended for weight loss due to their low calorie and fat content. However, lean pork tenderloin is also an excellent option and very comparable in its nutritional profile.

The cooking method significantly impacts the final calorie count. Frying meat in oil or frying with the skin on adds substantial calories and fat, whereas baking, grilling, or broiling are healthier, lower-calorie methods.

Yes, leaving the skin on chicken adds a significant number of calories and fat. A skin-on chicken breast has substantially more calories than a skinless one.

Yes, biologically, pork is classified as red meat because it contains more myoglobin than white meat like chicken. Even though it lightens in color when cooked, it is still categorized as red meat.

Pork is a richer source of many B vitamins, including thiamine (B1) and B12, compared to chicken.

Yes, lean, minimally processed pork can absolutely be part of a healthy diet. Like any protein source, the key is choosing lean cuts and using healthy cooking methods.