Is Pork Better for Protein Than Chicken? A Complete Nutritional Breakdown

October 18, 2025 •

4 min read

According to USDA data, boneless, skinless chicken breast is one of the most protein-dense meats, often serving as a benchmark when analyzing if pork is better for protein than chicken or vice versa.

Quick Summary

This article compares the protein content, fat profile, and micronutrient load of various pork and chicken cuts. It analyzes how different preparation methods impact nutritional value.

Key Points

Protein Varies by Cut: Lean chicken breast offers slightly more protein per ounce than lean pork tenderloin, but both are excellent sources.
Consider the Fat Content: Skinless chicken breast is exceptionally low in fat, while lean pork tenderloin is also a low-fat option. The fat content and calories increase significantly with fattier cuts.
Pork is Rich in Thiamin: Pork provides a superior source of Thiamin (Vitamin B1), which is crucial for energy metabolism.
Chicken Has More Selenium: Chicken is a better source of the antioxidant Selenium, important for thyroid function.
Cooking Method is Key: Preparation affects the final nutritional profile. Healthier cooking methods like grilling or baking are recommended for both meats.
Variety is Best: Including both pork and chicken in your diet can provide a broader range of vitamins and minerals.

Pork vs. Chicken: Which Meat Wins the Protein Crown?

For anyone focused on fitness, weight management, or general health, protein is a cornerstone of the diet. Both pork and chicken are widely consumed and lauded as excellent protein sources. However, digging into the specifics reveals a more nuanced picture. The question isn't just about which has more protein, but which one offers the best nutritional package for your specific goals. This comprehensive guide will dissect the nutritional profiles of both meats, comparing them across different cuts, and reveal the factors that ultimately determine the better choice for you.

The Protein Picture: Cut by Cut Comparison

When comparing protein content, the cut of meat is arguably the most crucial factor. A skinless chicken breast is very different from a chicken wing, just as a pork tenderloin varies greatly from a cut of fatty pork belly. Both meats provide 'complete' protein, meaning they contain all nine essential amino acids needed by the human body for muscle repair, growth, and other vital functions.

Chicken Breast (Boneless, Skinless): This is the quintessential lean protein. A 3.5-ounce (100g) serving of cooked chicken breast provides approximately 31 grams of high-quality protein with minimal fat. This makes it a top choice for those prioritizing a high protein-to-calorie ratio.
Pork Tenderloin: The pork tenderloin is the equivalent lean cut from a pig. A similar 3.5-ounce serving of cooked pork tenderloin contains about 26 grams of protein. While slightly less protein-dense than chicken breast, it is still a fantastic source and is very low in saturated fat.
Chicken Thigh (Skinless): Dark meat like the thigh has a higher fat content. A 3.5-ounce serving offers around 26 grams of protein, similar to pork tenderloin, but with more calories due to its higher fat content.
Pork Chops: Depending on the cut (boneless vs. bone-in) and fat trimming, pork chops can range in leanness. A typical lean, boneless pork chop (3.5 oz cooked) provides around 24-26 grams of protein.

A Closer Look at Fat and Micronutrients

Beyond just protein, a meat's overall health profile is shaped by its fat content and micronutrient composition. This is where the two diverge in interesting ways.

Fat Content

For those watching their fat intake, the difference between cuts is paramount. Lean chicken breast has exceptionally low fat, with only about 3.6 grams per 100g serving. Pork tenderloin is also lean, with just over 4 grams of fat per 100g serving. However, the fat profile of other cuts differs significantly. Fattier cuts of chicken and pork, like ribs and wings, will dramatically increase calorie and fat intake.

Vitamins and Minerals

While both offer a spectrum of micronutrients, each meat excels in different areas:

B Vitamins: Pork is a standout source of Thiamin (B1), an essential vitamin for converting food into energy. It also offers good amounts of Niacin (B3) and Vitamin B6. Chicken is an excellent source of Niacin and Vitamin B6 but contains less Thiamin.
Minerals: Pork typically has higher levels of iron and zinc, both vital for immune function and cell growth. Chicken is a superior source of Selenium, a powerful antioxidant that helps protect against cell damage.

Comparison Table: Lean Pork vs. Lean Chicken


Nutrient	Pork Tenderloin (3.5oz / 100g cooked)	Chicken Breast (3.5oz / 100g cooked)
Calories	~143 kcal	~165 kcal
Protein	~26g	~31g
Fat	~4.1g	~3.6g
Saturated Fat	~1.4g	~1.0g
Sodium	~63mg	~74mg
Thiamin (B1)	Excellent Source	Good Source
Niacin (B3)	Good Source	Excellent Source
Iron	Good Source	Fair Source
Selenium	Good Source	Excellent Source

The Role of Cooking and Preparation

The nutritional outcome of your meal is heavily influenced by how you prepare it. A lean chicken breast or pork tenderloin can be made unhealthy by deep frying or dousing it in sugary sauces. Healthier methods include grilling, baking, or roasting with minimal added oils and spices. For example, opting for baked pork chops over fried can save you hundreds of calories and a significant amount of unhealthy fat.

Conclusion: Tailor Your Choice to Your Goals

So, is pork better for protein than chicken? For pure protein density with minimal fat, skinless chicken breast has a slight advantage over even the leanest pork cuts. However, that's not the whole story. Lean pork tenderloin is a worthy competitor and offers a distinct set of nutritional benefits, including higher levels of Thiamin, Iron, and Zinc. The 'better' option is the one that best suits your overall dietary strategy. If your priority is maximum protein per calorie, chicken breast is a clear winner. If you're looking for a variety of high-quality protein sources that also provide a boost in specific vitamins and minerals, lean pork is an excellent addition to your diet. The best practice is to enjoy a mix of both to gain the full spectrum of nutrients they offer.

For reliable and detailed nutritional information, consult a resource like USDA FoodData Central.

Frequently Asked Questions

Lean, skinless chicken breast typically has slightly more protein per ounce than lean pork tenderloin. However, both are excellent sources of high-quality protein.

Yes, lean cuts of pork like the tenderloin provide high-quality, complete protein, which is essential for muscle repair and growth. It's a great option for a muscle-building diet.

For weight loss, lean, skinless chicken breast may have a slight advantage due to its very low fat and calorie content. However, lean pork cuts are also very suitable for weight loss.

Yes, it matters significantly. Leaner cuts of both meats, like chicken breast and pork tenderloin, contain a higher protein-to-fat ratio than fattier cuts like chicken thighs or pork ribs.

Both pork and chicken contain complete proteins, meaning they offer all nine essential amino acids. The quality of the protein is similar, but the quantity varies slightly by cut.

No, cooking does not significantly alter the protein content of the meat. However, it can affect the overall calorie and fat content, depending on the cooking method and added ingredients.

Pork is notably richer in Thiamin (Vitamin B1), while chicken is an excellent source of Niacin (Vitamin B3) and Vitamin B6.

Absolutely. Including both meats in a balanced diet is a great strategy to get a wide variety of nutrients. Focus on lean cuts and healthy preparation methods.