Pork tenderloin vs turkey breast: which is healthier?
They are about equally nutrient-dense: pork tenderloin scores 53/100 and turkey breast 54/100, 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 tenderloin
143 kcal per 100 g. 3 oz roasted: 85 g
Turkey breast
147 kcal per 100 g. 3 oz roasted: 85 g
Which to pick for your goal
- Fewer caloriesAbout even143 vs 147 kcal per 100 g
- More proteinTurkey breast26 vs 30 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAbout even0 vs 0 g per 100 g
- More potassiumPork tenderloin421 vs 249 mg per 100 g
- Less saturated fatTurkey breast1.2 vs 0.6 g per 100 g
Nutrition side by side
| Nutrient | Pork tenderloin, 100 g | Turkey breast, 100 g | Pork tenderloin, 85 g | Turkey breast, 85 g |
|---|---|---|---|---|
| Calories | 143 kcal | 147 kcal | 122 kcal | 125 kcal |
| Protein | 26 g | 30 g | 22 g | 26 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 | 3.5 g | 2.1 g | 3 g | 1.8 g |
| Saturated fat | 1.2 g | 0.6 g | 1 g | 0.5 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 3 µg | 0 µg | 2.5 µg |
| Potassium | 421 mg | 249 mg | 358 mg | 212 mg |
| Iron | 1.1 mg | 0.7 mg | 1 mg | 0.6 mg |
| Calcium | 6 mg | 9 mg | 5.1 mg | 7.7 mg |
| Magnesium | 29 mg | 32 mg | 25 mg | 27 mg |
| Sodium | 57 mg | 99 mg | 48 mg | 84 mg |
Last updated . Scores use the HowHealthyIs Score method.