Which is higher in protein, chicken or pork? A detailed nutritional analysis

December 18, 2025 •

3 min read

According to nutritional data, a 100g serving of cooked, skinless chicken breast contains approximately 31 grams of high-quality protein, a figure often cited for its lean profile. So, which is higher in protein, chicken or pork? The answer is nuanced and depends significantly on the specific cut chosen, along with other nutritional factors like fat and calorie content.

Quick Summary

Comparing lean cuts like chicken breast to pork tenderloin reveals chicken often has a better protein-to-calorie ratio, though pork can also be a high-protein option.

Key Points

Lean Chicken Breast: Often has a slightly higher protein-to-calorie ratio than lean pork, making it a very efficient protein source.
Protein Varies by Cut: The protein content per serving varies significantly between different cuts of both chicken and pork.
Pork's Rich Micronutrient Profile: Lean pork is notably richer in essential B vitamins like B1, B12, and minerals such as zinc and selenium.
Fat and Calorie Difference: Skinless chicken breast is typically lower in overall fat and calories compared to most pork cuts.
Both Are Complete Proteins: Both chicken and pork provide all nine essential amino acids needed for muscle repair and growth.
Healthier Cooking Matters: The cooking method can dramatically impact the fat and calorie count of either meat.
Flavor vs. Function: The choice can come down to prioritizing lower fat (chicken) or a richer flavor (pork).

Protein Content: Which Meat Comes Out on Top?

Determining whether chicken or pork is higher in protein is not as simple as declaring one a universal winner. The truth lies in the specific cuts, how the meat is prepared, and your individual dietary goals. When comparing the leanest versions, chicken breast typically has a slight edge in protein density.

Chicken vs. Pork: Lean Cut Showdown

Chicken Breast: A 100g serving of cooked, skinless chicken breast is renowned for its high protein content and low fat. Figures often show around 31 to 35 grams of protein per 100g, making it a very efficient source of lean protein for building and maintaining muscle mass.
Pork Tenderloin: As one of the leanest cuts of pork, tenderloin is a strong contender. A 100g cooked portion offers roughly 21 to 30 grams of protein, and some data indicates a low-calorie profile comparable to chicken breast.

Comparing Fattier Cuts

Once you move away from the leanest cuts, the comparison changes. Chicken thighs and fattier pork cuts contain more fat and calories, which affects their protein concentration per weight. While still excellent protein sources, the higher calorie load might be a consideration for those focused on weight management.

A Complete Nutritional Breakdown

Beyond just protein, a full nutritional comparison reveals that each meat offers unique benefits, with varying levels of other macronutrients and important vitamins and minerals.

Macronutrients (Protein, Fat, Calories)

Fat Content: Skinless chicken breast is significantly lower in fat, particularly saturated fat, than most cuts of pork. However, lean pork cuts like tenderloin are surprisingly low in fat. The preparation method also plays a crucial role; cooking methods like grilling or baking reduce added fat, while frying increases it.
Calories: Lean chicken breast is generally lower in calories than most pork cuts, although a very lean pork tenderloin can be comparable. Fattier cuts of pork, like shoulder, will have a much higher calorie density.

Micronutrients (Vitamins and Minerals)

While both are nutrient-dense, their micronutrient profiles differ. Pork is a standout source for several B vitamins, which are vital for energy production and nerve function.

Pork's Vitamin and Mineral Advantages:

Vitamin B1 (Thiamine)
Vitamin B12
Vitamin B6
Zinc and Selenium

Chicken's Vitamin and Mineral Advantages:

Niacin (Vitamin B3)
Vitamin B5
Iron

Comparison Table: Chicken vs. Pork (Per 100g, Cooked)


Nutrient (approx. per 100g)	Lean Chicken Breast	Lean Pork Loin	Source Reference
Protein	~31g	~30g	,
Calories	~165 kcal	~143 kcal	,
Fat	~3.6g	~5g
Saturated Fat	~1.3g	~4.4g
Vitamin B1	Low	High (+68%)
Vitamin B12	~0.3 µg	~1.3 µg
Niacin	High (+222%)	High
Iron	Higher	Lower
Zinc	Lower	Higher

Health Considerations and Dietary Choice

Choosing between chicken and pork goes beyond protein. Both are excellent sources of complete protein, containing all nine essential amino acids needed for muscle growth and repair. For individuals managing their weight or heart health, lean chicken breast is often recommended due to its low fat and calorie count. However, recent studies have shown that lean pork, when consumed as part of a balanced diet, can also be beneficial for body composition without negatively impacting cardiometabolic health. The choice often comes down to balancing your specific nutritional priorities with your taste preferences.

Flavor and Culinary Versatility

While chicken's milder taste makes it a blank canvas for many recipes, pork offers a richer, more flavorful profile due to its natural marbling. This can make lean pork a satisfying alternative for those who find chicken breast bland. Both meats are incredibly versatile and can be grilled, baked, or roasted using various healthy cooking methods.

Conclusion

While a lean chicken breast often has a slight edge in protein-to-calorie ratio, lean pork cuts like tenderloin are nutritionally very similar and also pack a significant protein punch. The ultimate winner depends on your dietary focus. If minimizing fat and calories is your top priority, lean chicken breast is a reliable choice. However, if you seek a slightly richer flavor and a different vitamin profile, lean pork is a fantastic, protein-rich option. Both are healthy choices when consumed as part of a balanced diet, offering complete protein and essential nutrients to support muscle maintenance and overall well-being. For more detailed information on pork nutrition, you can consult sources like Healthline's Pork Nutrition Facts.

Frequently Asked Questions

Both chicken and pork are excellent sources of high-quality, complete protein. For the highest protein-to-calorie ratio, a lean, skinless chicken breast often comes out on top, but lean cuts of pork like tenderloin are very close.

Not typically. While some specific data might show variations, most comparisons of lean cuts show that cooked, skinless chicken breast contains slightly more protein per 100 grams than lean pork cuts like tenderloin.

The healthier choice depends on your health goals. Lean chicken breast is usually lower in fat and calories. However, lean pork is a nutrient powerhouse, offering more B vitamins and minerals like zinc, and can be part of a heart-healthy diet.

Yes, both chicken and pork are considered complete proteins. This means they contain all nine of the essential amino acids that the human body cannot produce on its own.

Pork is generally richer in vitamins and minerals than chicken. It provides higher levels of Vitamin B1 (Thiamine), B12, B6, as well as zinc and selenium.

Due to its lower fat and calorie content, particularly in lean, skinless cuts, chicken breast is often preferred for weight loss. However, the high protein in both meats promotes satiety, which can help with appetite control.

The protein content varies by cut. For example, a skinless chicken breast is leaner and more protein-dense than a chicken thigh. Similarly, a lean pork tenderloin has less fat and more concentrated protein than a fattier cut like pork shoulder.