Is pork chop healthier than chicken breast?

Each takes a column. A lean pork chop is 138 calories per 100g with 5.5g of fat; skinless chicken breast is 165 calories with 3.6g. Chicken leads on protein, 31g per 100g against 22.8g, and pork on potassium, 366mg against 256mg. Both are whole lean meats, so the cut and the cooking fat decide more than the animal does.

Which has fewer calories, pork chop or chicken breast?

Lean pork chop, which surprises people: 138 calories per 100g against 165 for skinless chicken breast. Portions flip the order, since a medium chop (150g) is 207 calories and a 3 oz cooked breast (85g) is 140. That 138 figure is USDA data for trimmed lean meat. Leave the fat edge on a bone-in chop and it climbs.

Which has more protein, pork chop or chicken breast?

Chicken breast, clearly: 31g per 100g against 22.8g for lean pork chop. A 3 oz cooked breast delivers 26.4g and a medium pork chop 34.2g, but the chop needs 207 calories to get there where the chicken needs 140. Per 100 calories that works out to 18.8g of protein from chicken and 16.5g from pork.

Is pork chop or chicken breast better for weight loss?

Chicken breast, on protein per calorie. A 200-calorie budget buys about 37g of protein as chicken breast or 33g as lean pork chop. Pork is close behind and lower in calories per 100g at 138, so either one works as long as it is trimmed and grilled or baked rather than breaded.

Which is better for building muscle?

Chicken breast gives you more room in the same meal. A 6 oz cooked breast (170g) is 281 calories and 52.7g of protein; a large pork chop (200g) is nearly identical at 276 calories but 45.6g. Seven grams a meal adds up across a week, though it hardly rules pork out of a high-protein diet.

Can I substitute pork chops for chicken breast in a recipe?

In most weeknight cooking, yes. Swapping a 150g chicken breast for a 150g pork chop trades 248 calories and 46.5g of protein for 207 calories and 34.2g. Technique differs more than nutrition: pork chops come off the heat at 145°F and rest 3 minutes, and a short brine keeps them from drying out.

Is pork chop as keto-friendly as chicken breast?

Both are, since neither has any carbohydrate at all, 0g per 100g each. Pork chop suits keto macros slightly better with 5.5g of fat per 100g against chicken's 3.6g, so less has to come from the pan. Pork is also the lower-sodium of the two before seasoning, 39mg per 100g against 74mg.

Pork Chop

Chicken Breast

All Comparisons

Pork Chop vs Chicken Breast

It's a Tie!

Both foods have similar nutritional profiles

Compare pork chop and chicken breast calories, protein, and fat using USDA data. See which lean meat wins per 100g, per serving, and for your training goals.

Verdict (USDA data)

Per 100g (USDA data), Pork Chop has 138 calories vs Chicken Breast's 165. Chicken Breast has more protein (31g vs 22.8g). Pick Pork Chop for fewer calories, Chicken Breast for more protein.

Sources: Pork Chop (FDC 2727575) · Chicken Breast (FDC 171477)

Nutrition Comparison (per 100g)

Nutrient	Pork Chop		Chicken Breast
Calories	138	vs	165
Protein	22.8g	vs	31g
Carbs	0g	vs	0g
Fat	5.5g	vs	3.6g
Fiber	0g	vs	0g
Sodium	39mg	vs	74mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Pork Chop: FDC 2727575 · Chicken Breast: FDC 171477.

When to Choose Each

Choose Pork Chop when:

You want fewer calories per 100g (138 vs 165)
You want more fat for flavor and keto macros (5.5g vs 3.6g per 100g)
You want more potassium (366mg vs 256mg per 100g)
You're keeping sodium down before seasoning (39mg vs 74mg per 100g)

See full Pork Chop nutrition

Choose Chicken Breast when:

You want the most protein per calorie (18.8g vs 16.5g per 100 calories)
You're chasing a high protein target (52.7g in a 6 oz cooked breast)
You want the leanest option by fat (3.6g vs 5.5g per 100g)
You're prepping a week of 3 oz portions at 140 calories each

See full Chicken Breast nutrition

Frequently Asked Questions

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Last updated: 2026-08-09

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