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Chicken Thigh vs Pork Tenderloin: Calories Compared
Pork Tenderloin is lower in calories (109 vs 179 per 100g). Chicken Thigh has 24.8g protein per 100g versus 20.9g in Pork Tenderloin.
Per typical serving, Chicken Thigh provides 208 kcal (based on a 116g portion) versus Pork Tenderloin at 109 kcal (100g). The average adult needs around 2,000 calories per day, so chicken thigh contributes 10.4% and pork tenderloin contributes 5.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Chicken Thigh | Pork Tenderloin |
|---|---|---|
| Calories | 179 kcal | 109 kcal |
| Protein | 24.8g | 20.9g |
| Carbohydrates | 0g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 8.2g | 2.2g |
| of which Saturates | 2.3g | 0.7g |
| Fibre | 0g | 0g |
| Sodium | 106mg | 53mg |
| Potassium | 269mg | 399mg |
| Calcium | 9mg | 5mg |
| Iron | 1.1mg | 1mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 8µg | 0µg |
| Selenium | 27µg | 31µg |
| Riboflavin (B2) | 0.2mg | 0.3mg |
Nutrient-by-nutrient breakdown
- Calories: Chicken Thigh has more (179kcal vs 109kcal per 100g) — a difference of 70kcal. Pork Tenderloin is the lower-calories option if that is your priority.
- Protein: Chicken Thigh has more (24.8g vs 20.9g per 100g) — a difference of 3.9g. Chicken Thigh is the stronger source of protein here.
- Carbohydrates: both foods contain the same amount (0g per 100g).
- Sugars: both foods contain the same amount (0g per 100g).
- Fat: Chicken Thigh has more (8.2g vs 2.2g per 100g) — a difference of 6g. Pork Tenderloin is the lower-fat option if that is your priority.
- Saturated fat: Chicken Thigh has more (2.3g vs 0.7g per 100g) — a difference of 1.6g. Pork Tenderloin is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Chicken Thigh has more (106mg vs 53mg per 100g) — a difference of 53mg. Pork Tenderloin is the lower-sodium option if that is your priority.
- Potassium: Pork Tenderloin has more (399mg vs 269mg per 100g) — a difference of 130mg. Pork Tenderloin is the stronger source of potassium here.
- Calcium: Chicken Thigh has more (9mg vs 5mg per 100g) — a difference of 4mg. Chicken Thigh is the stronger source of calcium here.
- Iron: Chicken Thigh has more (1mg vs 1mg per 100g) — a difference of 0mg. Chicken Thigh is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Chicken Thigh has more (8µg vs 0µg per 100g) — a difference of 8µg. Chicken Thigh is the stronger source of vitamin A here.
- Selenium: Pork Tenderloin has more (31µg vs 27µg per 100g) — a difference of 4µg. Pork Tenderloin is the stronger source of selenium here.
- Riboflavin (b2): Pork Tenderloin has more (0mg vs 0mg per 100g) — a difference of 0mg. Pork Tenderloin is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Chicken Thigh | % DV | Pork Tenderloin | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Pork Tenderloin is the lower-calorie option at 109 kcal per 100g. If you need more protein, Chicken Thigh provides more at 24.8g per 100g. For lower carbohydrates, Chicken Thigh has fewer carbs at 0g per 100g.
Both chicken thigh and pork tenderloin can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Chicken Thigh or Pork Tenderloin?
Chicken Thigh has 179 calories per 100g while Pork Tenderloin has 109 calories per 100g. Chicken Thigh is higher in calories by 70 kcal per 100g.
Which has more protein, Chicken Thigh or Pork Tenderloin?
Chicken Thigh contains 24.8g of protein per 100g. Pork Tenderloin contains 20.9g of protein per 100g. Chicken Thigh has more protein.
Is Chicken Thigh healthier than Pork Tenderloin?
Chicken Thigh has 179 kcal, 24.8g protein, 0g carbs and 8.2g fat per 100g. Pork Tenderloin has 109 kcal, 20.9g protein, 0g carbs and 2.2g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Chicken Thigh or Pork Tenderloin?
Chicken Thigh contains 0g of fibre per 100g, and Pork Tenderloin contains 0g per 100g. Chicken Thigh has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Chicken Thigh vs Pork Tenderloin?
A typical 1 thigh of chicken thigh (116g) is around 208 calories. A typical 100g serving of pork tenderloin (100g) is around 109 calories — a difference of 99 kcal per serving in favour of pork tenderloin.
Can I substitute Chicken Thigh for Pork Tenderloin in recipes?
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).