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Pork Tenderloin vs Chicken Breast: Calories Compared
Pork Tenderloin is lower in calories (109 vs 165 per 100g). Pork Tenderloin has 20.9g protein per 100g versus 31g in Chicken Breast.
Per typical serving, Pork Tenderloin provides 109 kcal (based on a 100g portion) versus Chicken Breast at 231 kcal (140g). The average adult needs around 2,000 calories per day, so pork tenderloin contributes 5.5% and chicken breast contributes 11.6% 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 | Pork Tenderloin | Chicken Breast |
|---|---|---|
| Calories | 109 kcal | 165 kcal |
| Protein | 20.9g | 31g |
| Carbohydrates | 0g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 2.2g | 3.6g |
| of which Saturates | 0.7g | 1g |
| Fibre | 0g | 0g |
| Sodium | 53mg | 74mg |
| Potassium | 399mg | 256mg |
| Calcium | 5mg | 15mg |
| Iron | 1mg | 1mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 6µg |
| Selenium | 31µg | 28µg |
| Riboflavin (B2) | 0.3mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Chicken Breast has more (165kcal vs 109kcal per 100g) — a difference of 56kcal. Pork Tenderloin is the lower-calories option if that is your priority.
- Protein: Chicken Breast has more (31g vs 20.9g per 100g) — a difference of 10.1g. Chicken Breast 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 Breast has more (3.6g vs 2.2g per 100g) — a difference of 1.4g. Pork Tenderloin is the lower-fat option if that is your priority.
- Saturated fat: Chicken Breast has more (1g vs 0.7g per 100g) — a difference of 0.3g. 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 Breast has more (74mg vs 53mg per 100g) — a difference of 21mg. Pork Tenderloin is the lower-sodium option if that is your priority.
- Potassium: Pork Tenderloin has more (399mg vs 256mg per 100g) — a difference of 143mg. Pork Tenderloin is the stronger source of potassium here.
- Calcium: Chicken Breast has more (15mg vs 5mg per 100g) — a difference of 10mg. Chicken Breast is the stronger source of calcium here.
- Iron: both foods contain the same amount (1mg per 100g).
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Chicken Breast has more (6µg vs 0µg per 100g) — a difference of 6µg. Chicken Breast is the stronger source of vitamin A here.
- Selenium: Pork Tenderloin has more (31µg vs 28µg per 100g) — a difference of 3µg. 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 | Pork Tenderloin | % DV | Chicken Breast | % 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 Breast provides more at 31g per 100g. For lower carbohydrates, Pork Tenderloin has fewer carbs at 0g per 100g.
Both pork tenderloin and chicken breast 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, Pork Tenderloin or Chicken Breast?
Pork Tenderloin has 109 calories per 100g while Chicken Breast has 165 calories per 100g. Chicken Breast is higher in calories by 56 kcal per 100g.
Which has more protein, Pork Tenderloin or Chicken Breast?
Pork Tenderloin contains 20.9g of protein per 100g. Chicken Breast contains 31g of protein per 100g. Chicken Breast has more protein.
Is Pork Tenderloin healthier than Chicken Breast?
Pork Tenderloin has 109 kcal, 20.9g protein, 0g carbs and 2.2g fat per 100g. Chicken Breast has 165 kcal, 31g protein, 0g carbs and 3.6g 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, Pork Tenderloin or Chicken Breast?
Pork Tenderloin contains 0g of fibre per 100g, and Chicken Breast contains 0g per 100g. Pork Tenderloin has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Pork Tenderloin vs Chicken Breast?
A typical 100g serving of pork tenderloin (100g) is around 109 calories. A typical 1 breast of chicken breast (140g) is around 231 calories — a difference of 122 kcal per serving in favour of pork tenderloin.
Can I substitute Pork Tenderloin for Chicken Breast 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).