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Chicken breast vs pork loin

Chicken breast and pork loin have the same estimated satiety score: 5 out of 5. Chicken breast provides more protein per calorie: 18.8 g per 100 kcal, versus 15 g for pork loin.

Two lean meats for a main course.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 171077 and 168230

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Key differences

  • Chicken breast provides more protein per calorie: 18.8 g per 100 kcal, versus 15 g for pork loin.
  • Chicken breast has fewer calories: 120 kcal per 100 g, versus 143 for pork loin, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Chicken breast, skinless, raw; Pork loin, lean only, raw.
NutrientChicken breastserving: 150 g (5.5 oz)Pork loinserving: 120 g (4 oz)Difference
Calories120 kcal per 100 g (3.5 oz)180 kcal per serving143 kcal per 100 g (3.5 oz)172 kcal per serving+23 kcal per 100 g (3.5 oz)−8 kcal per serving
Protein22.5 g per 100 g (3.5 oz)33.8 g per serving21.4 g per 100 g (3.5 oz)25.7 g per serving−1.1 g per 100 g (3.5 oz)−8.1 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat2.6 g per 100 g (3.5 oz)3.9 g per serving5.7 g per 100 g (3.5 oz)6.8 g per serving+3 g per 100 g (3.5 oz)+2.9 g per serving
of which saturated0.6 g per 100 g (3.5 oz)0.8 g per serving2 g per 100 g (3.5 oz)2.3 g per serving+1.4 g per 100 g (3.5 oz)+1.5 g per serving
Water73.9 g per 100 g (3.5 oz)110.9 g per serving72.2 g per 100 g (3.5 oz)86.6 g per serving−1.7 g per 100 g (3.5 oz)−24.2 g per serving
Protein per 100 kcal18.8 g15 g−3.8 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Pork loin minus Chicken breast. Source: USDA FDC 171077 and 168230.

Per typical serving

With typical servings, 150 g (5.5 oz) of chicken breast has about 180 kcal and 33.8 g of protein, and 120 g (4 oz) of pork loin about 172 kcal and 25.7 g.

To get 20 g of protein you would need about 89 g of chicken breast (107 kcal) or about 93 g of pork loin (134 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Chicken breast and pork loin have the same estimated satiety score: 5 out of 5.

  • Chicken breast: Low energy density; a lot of protein per calorie; high water content.
  • Pork loin: Calculation: 1 (base) + 1 (low energy density: 143 kcal/100 g) + 2 (protein: 15.0 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 72.2 g of water) = 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Chicken breast

  • If you want more protein per calorie: 18.8 g per 100 kcal.
  • If you want to eat more grams for the same calories: 120 kcal per 100 g.
  • If you want more protein in a typical serving: 33.8 g in 150 g (5.5 oz).

Pork loin

On the numbers it does not stand out from chicken breast in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Chicken breast. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

Pork loin. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Chicken breast: every nutrient, frequently asked questions, and similar foods.
  • Pork loin: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (FDC ID 171077).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Pork, fresh, loin, whole, separable lean only, raw (FDC ID 168230).accessed .