Pork chop vs salmon: which is healthier?

They are about equally nutrient-dense: pork chop scores 40/100 and salmon 39/100, 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.

Pork chop

40/100Moderate nutrient density

180 kcal per 100 g. 1 chop: 140 g

Salmon

39/100Lower nutrient density

206 kcal per 100 g. 1 fillet portion: 120 g

Which to pick for your goal

Fewer caloriesPork chop180 vs 206 kcal per 100 g
More proteinPork chop27 vs 22 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumAbout even356 vs 384 mg per 100 g
Less saturated fatAbout even2.2 vs 2.4 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Pork chop, 100 g	Salmon, 100 g	Pork chop, 140 g	Salmon, 120 g
Calories	180 kcal	206 kcal	252 kcal	247 kcal
Protein	27 g	22 g	37 g	27 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	7.3 g	12 g	10 g	15 g
Saturated fat	2.2 g	2.4 g	3 g	2.9 g
Vitamin C	0 mg	3.7 mg	0 mg	4.4 mg
Vitamin A	0 µg	69 µg	0 µg	83 µg
Potassium	356 mg	384 mg	498 mg	461 mg
Iron	0.8 mg	0.3 mg	1.1 mg	0.4 mg
Calcium	23 mg	15 mg	32 mg	18 mg
Magnesium	26 mg	30 mg	36 mg	36 mg
Sodium	56 mg	61 mg	78 mg	73 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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