Is Pork Have More Protein Than Chicken? A Deep Dive into Nutrition Diet

November 3, 2025 •

4 min read

A 100-gram serving of cooked, skinless chicken breast offers a hefty 32 grams of protein, making it a well-known muscle-building staple. But the question remains: is pork have more protein than chicken? The nuanced answer depends heavily on the specific cut, cooking method, and your overall dietary goals.

Quick Summary

This article compares the protein content of various pork and chicken cuts, analyzes their nutritional differences in fat, vitamins, and minerals, and discusses factors influencing your dietary choice for a balanced diet.

Key Points

Protein Content Varies: The protein density depends significantly on the specific cut of meat, not just the type.
Lean Chicken Breast is Leaner: Lean, skinless chicken breast typically offers a higher protein-to-calorie ratio than most pork cuts.
Lean Pork is a Strong Contender: Lean pork cuts like tenderloin and loin are very high in protein and can rival chicken breast for density.
Pork Offers Richer Vitamins and Minerals: Pork often provides higher levels of essential vitamins like B1 and B12, and minerals such as zinc and selenium.
Pork is Red Meat: Pork is classified as red meat, while chicken is white meat, which may influence health considerations related to saturated fat and processing.
Cooking Method is Key: Healthy preparation methods like grilling, roasting, or baking are crucial for preserving nutrients and keeping fat content low for both meats.

Protein by the Cut: Pork vs. Chicken

The simple question of whether pork or chicken has more protein lacks a simple answer. The protein content varies significantly depending on the specific cut of meat. Lean, skinless chicken breast is a protein powerhouse, offering a superior protein-to-calorie ratio compared to many other cuts. However, certain lean pork cuts are surprisingly high in protein and can rival chicken breast.

Protein in Various Cuts of Chicken

Chicken is celebrated for its versatility and lean protein content. The protein density differs significantly depending on the part of the chicken you consume.

Chicken Breast (skinless, cooked): 32 grams of protein per 100 grams.
Chicken Thigh (skinless, cooked): 25 grams of protein per 100 grams.
Chicken Drumstick (skinless, cooked): 24 grams of protein per 100 grams.
Chicken Wing (cooked): 24 grams of protein per 100 grams, but often higher in calories due to fat.

Protein in Various Cuts of Pork

Pork often gets a bad reputation, but many lean cuts are an excellent source of high-quality protein.

Pork Tenderloin (cooked): 22-24 grams of protein per 100 grams. This cut is extremely lean, with less fat than a skinless chicken breast.
Pork Loin Steak (cooked): 30.4 grams of protein per 100 grams.
Pork Ham (trimmed, cooked): Approximately 20.9 grams of protein per 100 grams.
Pork Shoulder (cooked): About 20 grams of protein per 100 grams, but with a higher fat content.

Beyond Protein: A Look at Overall Nutritional Profile

While protein content is a key factor, a comprehensive nutritional comparison requires looking at the full package of fats, vitamins, and minerals. Here's a deeper dive into how pork and chicken stack up against each other.

Fat Content

Lean cuts of chicken, particularly the skinless breast, are lower in total fat and saturated fat compared to most cuts of pork. For example, a 100-gram serving of skinless chicken breast has only around 3.6 grams of fat, while a comparable serving of pork loin has about 5 grams. However, some very lean pork cuts, like tenderloin, can be remarkably low in fat. Fattier cuts of pork, such as pork belly and ribs, contain much higher levels of fat, especially saturated fat.

Vitamins and Minerals

This is where pork shines, often containing a richer variety of essential micronutrients.

Vitamins:

Pork Advantages: Pork is notably richer in B vitamins, including B1 (thiamine) and B12. Thiamine is crucial for metabolism, and B12 is vital for brain function and blood formation. Pork also contains small amounts of Vitamin D, which chicken lacks.
Chicken Advantages: Chicken contains more Vitamin A, B3 (niacin), and B5. Niacin is involved in energy metabolism, and Vitamin A supports immune function and vision.

Minerals:

Pork Advantages: Pork is the clear winner for certain minerals. It is higher in zinc, selenium, phosphorus, and potassium. These are crucial for immune function, thyroid health, bone maintenance, and muscle function.
Chicken Advantages: Chicken is a better source of iron and manganese, though red meat like pork contains a form of iron that is more easily absorbed.

Digestion and Health Impact

Your body processes different types of meat at different rates. Lean proteins, like chicken breast, tend to be digested more quickly than fattier meats. Pork, especially fattier cuts, can take up to 6 hours to fully digest, which is why it can leave you feeling full for a longer period.

From a health standpoint, pork is classified as red meat, while chicken is white meat. The frequent consumption of processed pork products (bacon, sausage) has been linked to increased risk of heart disease and cancer due to high saturated fat and sodium. However, consuming unprocessed, lean pork in moderation is a different story. Studies suggest lean, fresh pork can improve body composition without negative effects on cardiometabolic health. Conversely, opting for chicken over red meat may offer some protection against certain cancers.

Comparison Table: Protein and Fat in Lean Cuts


Nutrient (per 100g cooked)	Lean Chicken Breast	Lean Pork Tenderloin	Lean Pork Loin
Protein	~32g	22-24g	~30g
Total Fat	~3.6g	Very Low	~2.5g
Calories	~166 kcal	~143 kcal	Not Specified
Saturated Fat	Low	Very Low	Low

Cooking Methods for Maximizing Nutrition

How you prepare your protein can dramatically impact its nutritional value and healthiness. High-heat methods like deep frying can create harmful compounds and increase fat content. Healthier options include:

Grilling or Roasting: Locks in flavor and allows excess fat to drip away. Best for both chicken and lean pork cuts.
Air Frying: A great low-oil method for achieving a crispy texture.
Slow Cooking: Excellent for tougher, fattier cuts of pork, breaking down connective tissue into a flavorful, tender meal.
Stir-Frying: A quick and nutritious method, especially with lean cuts of pork mince or chicken.

Conclusion: Making the Right Choice for Your Diet

The question, is pork have more protein than chicken? doesn't have a universal answer. While lean, skinless chicken breast often holds a slight edge in protein-to-calorie ratio, lean cuts of pork like tenderloin and loin are exceptionally high in protein and a strong contender. The best choice depends on your specific nutritional goals. If your priority is the leanest protein and lowest fat content, skinless chicken breast is a clear winner. If you're looking for a richer source of vitamins and minerals like B12, zinc, and selenium, lean pork provides a more nutrient-dense profile. Both meats can be part of a healthy, balanced diet when consumed in moderation and prepared healthily. The key is to select lean, unprocessed cuts and use beneficial cooking methods to maximize the nutritional benefits of either protein source. For more detailed dietary information, consulting a resource like Healthline or the USDA can be beneficial.

Frequently Asked Questions

Lean, cooked chicken breast generally has more protein, with approximately 32 grams per 100 grams. Lean pork tenderloin contains a slightly lower amount, between 22 and 24 grams of protein per 100 grams.

The healthier choice depends on the specific cut and preparation. Lean chicken breast has a lower fat and calorie count, but lean pork is richer in several vitamins and minerals like thiamine and zinc. Opt for lean, unprocessed cuts of either and cook them healthily for the best outcome.

No. While cuts like pork belly and shoulder are high in fat, lean cuts such as pork tenderloin, loin chops, and sirloin roasts are low in fat and comparable to skinless chicken breast.

Healthy cooking methods like grilling, roasting, and baking help preserve the protein and nutrient content of both meats while minimizing added fats. Avoid deep frying and heavy charring, which can degrade amino acids and essential nutrients.

Yes, to some extent. Fattier red meat, like pork, typically takes longer to digest than lean white meat, like chicken breast. Lean chicken may take 3-4 hours, while pork can take up to 6 hours for digestion.

Yes, lean and unprocessed cuts of pork are excellent sources of high-quality protein and can be a valuable part of a healthy diet. However, moderation is key, especially with processed pork products.

Pork is richer in essential B vitamins, particularly thiamine and B12. It also contains higher levels of minerals like zinc, selenium, and phosphorus compared to chicken.

Chicken, particularly the breast, offers a higher protein-to-calorie ratio and is generally much leaner. It also contains more of some vitamins, such as Vitamin A and B3.