Compare foods
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.
- Chicken breastEstimated satiety: 5 out of 5 · 120 kcal and 22.5 g of protein per 100 g (3.5 oz)
- Pork tenderloinEstimated satiety: 5 out of 5 · 109 kcal and 21 g of protein per 100 g (3.5 oz)
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
| Nutrient | Chicken breast, per 100 g (3.5 oz) | Pork tenderloin, per 100 g (3.5 oz) |
|---|---|---|
| Calories | 120 kcal | 109 kcal |
| Protein | 22.5 g | 21 g |
| Carbohydrates | 0 g | 0 g |
| of which sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Fat | 2.6 g | 2.2 g |
| of which saturated | 0.6 g | 0.7 g |
| Water | 73.9 g | 76 g |
| Protein per 100 kcal | 18.8 g | 19.3 g |
| Estimated satiety (1 to 5) | 5 | 5 |
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.
| Nutrient | Chicken breast, 150 g (5.5 oz) | Pork tenderloin, 125 g (4.5 oz) |
|---|---|---|
| Calories | 180 kcal | 136 kcal |
| Protein | 33.8 g | 26.3 g |
| Carbohydrates | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Fat | 3.9 g | 2.7 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).
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.
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
Sources
- USDA FoodData Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (FDC ID 171077). U.S. Department of Agriculture, Agricultural Research Service.
- USDA FoodData Central: Pork, fresh, loin, tenderloin, separable lean only, raw (FDC ID 168249). U.S. Department of Agriculture, Agricultural Research Service.