Chicken breast vs pork tenderloin: which is healthier?
They are about equally nutrient-dense: chicken breast scores 52/100 and pork tenderloin 53/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Chicken breast
165 kcal per 100 g. 1 portion: 120 g
Pork tenderloin
143 kcal per 100 g. 3 oz roasted: 85 g
Which to pick for your goal
- Fewer caloriesPork tenderloin165 vs 143 kcal per 100 g
- More proteinChicken breast31 vs 26 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAbout even0 vs 0 g per 100 g
- More potassiumPork tenderloin256 vs 421 mg per 100 g
- Less saturated fatAbout even1 vs 1.2 g per 100 g
Nutrition side by side
| Nutrient | Chicken breast, 100 g | Pork tenderloin, 100 g | Chicken breast, 120 g | Pork tenderloin, 85 g |
|---|---|---|---|---|
| Calories | 165 kcal | 143 kcal | 198 kcal | 122 kcal |
| Protein | 31 g | 26 g | 37 g | 22 g |
| Carbohydrates | 0 g | 0 g | 0 g | 0 g |
| Sugars | 0 g | 0 g | 0 g | 0 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 3.6 g | 3.5 g | 4.3 g | 3 g |
| Saturated fat | 1 g | 1.2 g | 1.2 g | 1 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 6 µg | 0 µg | 7.2 µg | 0 µg |
| Potassium | 256 mg | 421 mg | 307 mg | 358 mg |
| Iron | 1 mg | 1.1 mg | 1.2 mg | 1 mg |
| Calcium | 15 mg | 6 mg | 18 mg | 5.1 mg |
| Magnesium | 29 mg | 29 mg | 35 mg | 25 mg |
| Sodium | 74 mg | 57 mg | 89 mg | 48 mg |
Last updated . Scores use the HowHealthyIs Score method.