Which is Healthier, Pork or Chicken? A Complete Nutritional Comparison

October 19, 2025 •

4 min read

According to the USDA, a 3.5-ounce serving of skinless chicken breast contains approximately 165 calories, while a similar portion of cooked, ground pork has about 297 calories. However, determining which is healthier, pork or chicken? depends heavily on the specific cut and cooking method, as each offers a unique nutritional profile.

Quick Summary

This nutritional breakdown compares pork and chicken based on key factors like protein, fat, and micronutrient content. The healthier choice depends on the specific cut, preparation method, and individual dietary goals. While chicken is typically leaner, some lean pork cuts offer superior vitamin and mineral content.

Key Points

Lean Cuts are Key: Both pork and chicken can be healthy options, but the specific cut and preparation method make the biggest difference.
Fat Content Varies: Skinless chicken breast is consistently the leanest option, while lean pork cuts like tenderloin can be comparable in fat content to chicken thighs.
Pork is Micronutrient Rich: Lean pork is notably higher in certain B vitamins (thiamine, B12) and minerals like zinc and selenium compared to chicken.
Chicken is Versatile Protein: Chicken, particularly breast meat, offers a high-protein, low-fat profile, making it a versatile staple for many healthy diets.
Avoid Processed Meats: Processed pork products like bacon and sausages are high in fat and sodium and should be limited, regardless of comparison.
Cooking Method Matters: Healthy cooking methods like grilling, roasting, and baking are crucial for both meats to maximize health benefits and avoid adding unnecessary fat and calories.

Pork vs. Chicken: A Detailed Nutritional Face-Off

When it comes to lean protein sources, both pork and chicken are staples in diets worldwide. The common assumption is that chicken is always the healthier choice, primarily due to its lower fat content, particularly in white meat cuts like the breast. However, a closer look at the nutritional content reveals a more nuanced picture. The specific cut of meat, its preparation, and how it fits into your overall dietary pattern are all critical factors in deciding which is healthier, pork or chicken?.

Macronutrient Profile: Protein and Fat

Both pork and chicken are excellent sources of high-quality protein, which is essential for muscle building, satiety, and overall body function. The protein content per 100g is often comparable, though some sources suggest chicken breast can be slightly higher in protein than lean pork.

However, the primary difference lies in the fat content. This is where the specific cut becomes paramount:

Chicken: A skinless, boneless chicken breast is exceptionally low in fat and saturated fat, making it the leanest option. Chicken thighs and other dark meat cuts have a higher fat content but are still relatively lean compared to fatty pork cuts.
Pork: Cuts like pork tenderloin are surprisingly lean and can be comparable to or even leaner than some chicken cuts. However, fattier cuts like pork belly or ground pork can have a significantly higher fat and saturated fat content. Processed pork products such as bacon and sausage are particularly high in fat and sodium, and should be consumed in moderation.

Micronutrient Showdown: Vitamins and Minerals

While chicken wins the battle for the leanest option, pork often takes the lead in micronutrient density. The comparison highlights key differences:

Pork's strengths: Pork is a powerhouse of B vitamins, especially thiamine (B1), B12, and B6. It also contains higher levels of important minerals like zinc and selenium, which support immune function, and phosphorus, which is vital for bone health.
Chicken's strengths: Chicken is a strong source of niacin (B3) and B6. It also provides a good amount of selenium and phosphorus. While it contains some iron, the heme-iron in red meat (like pork) is more readily absorbed by the body.

Here are some of the key micronutrients found in both:

Vitamins: B1, B6, B12, Niacin, Phosphorus
Minerals: Selenium, Zinc, Iron

Impact of Cut and Preparation

How you select and cook your meat is arguably more important than the initial choice between pork and chicken. A fried, breaded chicken wing can easily become a less healthy option than a lean, roasted pork tenderloin.

To make the healthiest choice, consider these tips:

Choose Lean Cuts: Opt for skinless chicken breast or pork tenderloin to minimize fat intake.
Trim Visible Fat: Regardless of the cut, trimming off visible fat before cooking will reduce the overall fat and calorie content.
Use Healthy Cooking Methods: Grilling, roasting, and baking are healthier than frying. Avoid adding excessive oils, buttery sauces, or breading.
Watch the Sodium: Be mindful of sodium, especially with processed pork products like ham and bacon. Use herbs and spices for flavor instead.

Pork vs. Chicken: Nutritional Comparison Table

Note: Values are approximate per 100g (3.5oz) cooked serving and can vary based on specific cuts and preparation.


Nutrient	Pork Tenderloin (roasted)	Chicken Breast (skinless, roasted)
Calories	~160-180	~165
Protein	~27g	~31g
Total Fat	~5-7g	~3.6g
Saturated Fat	~1-2g	~1g
Cholesterol	~75mg	~80mg
Thiamine (B1)	High	Lower
Zinc	High	Lower
Selenium	High	Good
Niacin (B3)	Good	High
Iron	Heme-iron (well-absorbed)	Lower (less absorbed)

The Takeaway

Ultimately, there is no single, definitive answer to which is healthier, pork or chicken?. The best choice for you depends on your personal health goals and dietary needs. Both can be part of a healthy, balanced diet. Chicken is the winner for those prioritizing the absolute lowest fat and calorie content, particularly with breast meat. Pork, especially in lean cuts, provides a richer array of certain micronutrients, making it a valuable nutritional addition. The key is to choose lean cuts and focus on healthy cooking methods, such as roasting or grilling, to get the most nutritional benefit from either protein source. For further reading, Healthline provides an excellent overview of the nutritional facts of pork.

Conclusion

In the final analysis, the healthfulness of pork versus chicken is more complex than a simple red vs. white meat debate. Lean cuts of both can offer exceptional protein and a range of essential vitamins and minerals. For those focusing on minimal fat intake, skinless chicken breast remains a top contender. For those seeking specific micronutrient benefits, such as more thiamine or zinc, lean pork cuts like tenderloin are a fantastic option. By paying attention to the cut and cooking preparation, you can confidently include either protein in a healthy, balanced diet.

Frequently Asked Questions

While both are excellent protein sources, a 100g serving of skinless chicken breast typically has slightly more protein (~31g) than a 100g serving of cooked lean pork (~27g), though the difference is not substantial.

Yes, by classification, pork is considered red meat, while chicken is white meat. This is based on myoglobin content, but the health implications depend more on the cut than the color.

Lean chicken breast is naturally lower in saturated fat, which is often considered better for heart health. However, some very lean cuts of pork, like tenderloin, can also be part of a heart-healthy diet.

Both can be effective for weight loss due to their high protein content, which promotes satiety. For minimal calorie and fat intake, skinless chicken breast is often the preferred choice.

Pork is often richer in certain B vitamins (especially B1, B12) and some minerals like zinc and selenium. However, chicken is a better source of niacin (B3).

Cooking method significantly impacts healthiness. Frying or breading either meat adds substantial calories and fat, while grilling, roasting, or baking keeps them lean and healthy.

Lean pork tenderloin is very comparable to chicken breast, often having similar or slightly higher fat and calorie content per serving, though it may offer more of certain micronutrients.