Is pork worse for you than chicken? A nutritional comparison for a balanced diet

October 19, 2025 •

4 min read

While both pork and chicken are excellent sources of protein, a 100-gram serving of pork contains slightly more calories than the same amount of chicken. This often leads to the question, is pork worse for you than chicken and which is the better option for a healthy diet.

Quick Summary

A nutritional breakdown comparing pork and chicken, focusing on macronutrients, vitamins, and minerals. The article explains how the cut of meat and cooking method are crucial factors in determining which is healthier, rather than a blanket classification.

Key Points

Cut is more important than animal source: Lean cuts of pork, like tenderloin, can be just as healthy as skinless chicken breast, with similar levels of saturated fat.
Pork offers unique micronutrients: Pork is richer in certain B vitamins (like B1 and B12) and minerals (like zinc and selenium), which chicken may lack.
Chicken provides different benefits: Chicken generally has more niacin and a higher iron content compared to pork.
Processed meat is the bigger concern: The health risks associated with red meat are primarily linked to processed varieties like bacon and sausage, which are high in sodium and unhealthy fats.
Cooking method is crucial: Baking, grilling, or broiling either meat is healthier than frying, as it reduces overall fat content.
Variety is key: Incorporating both lean pork and chicken into a diet, alongside other protein sources, ensures a more comprehensive intake of essential vitamins and minerals.

Pork vs. Chicken: A Nutritional Face-Off

Choosing between pork and chicken often depends on a person's nutritional goals and taste preferences. Traditionally, chicken has been championed as the healthier, leaner option, especially skinless chicken breast. However, modern farming practices have produced leaner cuts of pork, such as tenderloin, that challenge this long-held belief. When comparing these meats, it's essential to look beyond the surface-level reputation and consider the specific cut and preparation method.

Macronutrient Breakdown

On a per-serving basis, the macronutrient profiles of pork and chicken can be surprisingly similar, especially when comparing lean cuts. A key difference, however, lies in their fat composition. Pork typically has a higher fat content, with more saturated fat compared to chicken. For example, pork loin can contain three times more saturated fat than chicken breast. Nonetheless, lean pork tenderloin can have a fat profile comparable to skinless chicken breast. Both meats offer a high amount of protein, which is vital for building and repairing tissues, but chicken breast is often cited as having a slightly higher protein content per serving.

Micronutrients: A Deeper Dive

When it comes to vitamins and minerals, neither meat is a clear winner across the board. Pork tends to be richer in certain B vitamins, such as B1 (thiamine) and B12. It also boasts higher levels of essential minerals, including zinc, selenium, phosphorus, and potassium. On the other hand, chicken provides more niacin (B3) and pantothenic acid (B5), along with higher levels of iron and manganese. Chicken also provides vitamin K, which pork lacks. This means that for a well-rounded diet, including a variety of both protein sources can be beneficial.

Red Meat vs. White Meat

The fundamental distinction between pork and chicken is their classification. Pork is classified as red meat due to its high myoglobin content, while chicken is white meat. The red meat classification for pork, particularly processed varieties, has been associated with increased health risks, including cardiovascular disease and certain types of cancer. However, fresh, lean, and unprocessed cuts of pork are a different story. Studies have shown that including lean pork as a primary protein source can be just as effective as chicken and fish for a heart-healthy diet. This highlights that the overall dietary pattern and specific cuts are more important than the simple red vs. white meat label.

The Health Impact of Your Choices

Impact of Cut and Preparation

The way meat is prepared dramatically influences its healthiness. Here are some healthy cooking tips:

Choose Lean Cuts: Opt for lean pork tenderloin or boneless pork chops over fattier cuts like pork belly or bacon. Similarly, go for skinless chicken breast or thigh over fattier parts or those with the skin on.
Healthy Cooking Methods: Use methods like baking, grilling, and broiling instead of deep-frying. This minimizes the addition of unhealthy fats.
Trim Excess Fat: Always trim off visible fat from pork and remove the skin from chicken before cooking to reduce saturated fat intake.
Flavor with Herbs: Use spices, herbs, garlic, and onions for flavor instead of excessive salt, which is a concern with processed meats.

Processed Meats: A Major Factor

A significant health risk isn't tied to fresh meat itself, but to processed versions. Processed meats, whether pork (bacon, sausage) or chicken (processed patties), are high in sodium and preservatives and are consistently linked to negative health outcomes. Choosing fresh, unprocessed meat is a better option regardless of whether it is pork or chicken.

Comparison: Lean Pork vs. Skinless Chicken Breast


Nutrient (per 100g serving)	Roasted Lean Pork Tenderloin	Roasted Skinless Chicken Breast
Calories	~170 kcal	~165 kcal
Protein	~30g	~35g
Total Fat	~5g	~3.6g
Saturated Fat	~1g	~1g
Vitamin B1 (Thiamine)	Higher	Lower
Vitamin B3 (Niacin)	Lower	Higher
Zinc	Higher	Lower
Iron	Lower	Higher

Conclusion: The Final Verdict

So, is pork worse for you than chicken? The answer is not a simple yes or no. The healthfulness of either meat is determined by the specific cut and how it is prepared, not just its general classification. While fattier, processed pork products are generally unhealthier than their chicken counterparts, fresh, lean pork can be a healthy addition to a balanced diet and offers a different range of micronutrients. Focusing on lean, unprocessed cuts, using healthy cooking methods, and controlling portion sizes allows both pork and chicken to fit into a nutritious diet. The American Heart Association advises choosing lean cuts of meat and skinless poultry to minimize saturated fat intake.

Ultimately, dietary variety is key. By rotating between lean pork, skinless chicken, fish, and plant-based proteins, you can benefit from a wider spectrum of nutrients and maintain a healthy lifestyle.

Frequently Asked Questions

The amount of saturated fat depends on the cut. Lean cuts of pork, such as tenderloin, have a comparable amount of saturated fat to skinless chicken breast. However, fattier cuts of pork and processed pork products contain significantly more saturated fat.

Generally, pork has a slightly higher calorie count per 100-gram serving compared to chicken, though the difference can be small when comparing lean cuts.

Yes, pork is classified as a red meat due to its high myoglobin content. This classification is the main difference that separates it from white meat, like chicken.

Yes, a randomized diet trial found that lean pork can be as effective as chicken and fish in a heart-healthy diet, specifically the DASH diet, by helping to reduce blood pressure and total cholesterol.

When comparing lean cuts, chicken breast tends to offer slightly more protein per serving than pork. However, both are excellent sources of high-quality protein.

For weight loss, a lean cut like skinless chicken breast is often favored because it is slightly lower in calories and fat. However, lean pork can also be a healthy option, as its high protein content can promote satiety.

Yes, processed meats (e.g., bacon, sausages, deli slices) are consistently linked to higher health risks, including certain cancers and cardiovascular disease, due to their high sodium and preservative content.