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Chicken breast vs pork tenderloin

Chicken breast and pork tenderloin have the same estimated satiety score: 5 out of 5. Pork tenderloin has fewer calories: 109 kcal per 100 g, versus 120 for chicken breast, so the same calories come with more grams of food.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 171077 and 168249

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Key differences

  • They provide similar protein per calorie: 18.8 g per 100 kcal for chicken breast and 19.3 g for pork tenderloin.
  • Pork tenderloin has fewer calories: 109 kcal per 100 g, versus 120 for chicken breast, 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 tenderloin, lean only, raw.
NutrientChicken breastserving: 150 g (5.5 oz)Pork tenderloinserving: 125 g (4.5 oz)Difference
Calories120 kcal per 100 g (3.5 oz)180 kcal per serving109 kcal per 100 g (3.5 oz)136 kcal per serving−11 kcal per 100 g (3.5 oz)−44 kcal per serving
Protein22.5 g per 100 g (3.5 oz)33.8 g per serving21 g per 100 g (3.5 oz)26.3 g per serving−1.5 g per 100 g (3.5 oz)−7.5 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 serving2.2 g per 100 g (3.5 oz)2.7 g per serving−0.5 g per 100 g (3.5 oz)−1.2 g per serving
of which saturated0.6 g per 100 g (3.5 oz)0.8 g per serving0.7 g per 100 g (3.5 oz)0.9 g per serving+0.1 g per 100 g (3.5 oz)0 g per serving
Water73.9 g per 100 g (3.5 oz)110.9 g per serving76 g per 100 g (3.5 oz)95 g per serving+2.1 g per 100 g (3.5 oz)−15.8 g per serving
Protein per 100 kcal18.8 g19.3 g+0.5 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Pork tenderloin minus Chicken breast. Source: USDA FDC 171077 and 168249.

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 125 g (4.5 oz) of pork tenderloin about 136 kcal and 26.3 g.

To get 20 g of protein you would need about 89 g of chicken breast (107 kcal) or about 95 g of pork tenderloin (104 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 tenderloin 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 tenderloin: Low energy density; a lot of protein per calorie; high water content.

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 in a typical serving: 33.8 g in 150 g (5.5 oz).

Pork tenderloin

  • If you want to eat more grams for the same calories: 109 kcal per 100 g.
  • If you prefer a lighter typical serving: about 136 kcal in 125 g (4.5 oz).

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 tenderloin. “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 tenderloin: 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, tenderloin, separable lean only, raw (FDC ID 168249).accessed .