Pork Chop vs Chicken Breast: which is healthier?

Per 100g, Pork Chop has 138 calories, 22.8g protein, 0g fiber, and 5.5g fat, while Chicken Breast has 151 calories, 31g protein, 0g fiber, and 3.6g fat. Pork Chop is the lighter choice, while Chicken Breast delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Pork Chop or Chicken Breast?

Per 100g, Pork Chop has 138 calories and Chicken Breast has 151 calories, a difference of 13 calories. In practical terms, 1 medium pork chop (207 calories) of pork chop compares with 3 oz cooked, boneless (128 calories) of chicken breast.

Which has more protein, Pork Chop or Chicken Breast?

Chicken Breast leads on protein with 31g per 100g; the gap is 8.2g per 100g (Pork Chop 22.8g vs Chicken Breast 31g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Pork Chop or Chicken Breast?

Pork Chop has 0g of carbs per 100g compared to 0g in Chicken Breast, making Pork Chop the easier fit for low-carb or keto plans. Fiber is 0g vs 0g per 100g, which also affects net carbs.

Can I substitute Pork Chop for Chicken Breast?

Often, yes. Swapping chicken breast for pork chop shifts your meal by about 13 calories and 8.2g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Pork Chop

Chicken Breast

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Pork Chop vs Chicken Breast

It's a Tie!

Both foods have similar nutritional profiles

Compare Pork Chop and Chicken Breast calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Pork Chop has 138 calories vs Chicken Breast's 151. Chicken Breast has more protein (31g vs 22.8g).

Sources: Pork Chop (FDC 2727575) · Chicken Breast (FDC 171077)

Nutrition Comparison (per 100g)

Nutrient	Pork Chop		Chicken Breast
Calories	138	vs	151
Protein	22.8g	vs	31g
Carbs	0g	vs	0g
Fat	5.5g	vs	3.6g
Fiber	0g	vs	0g
Sodium	39mg	vs	74mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Pork Chop: FDC 2727575 · Chicken Breast: FDC 171077.

When to Choose Each

Choose Pork Chop when:

You're cutting calories (138 vs 151 per 100g)
A typical portion is 1 medium pork chop (207 calories)

See full Pork Chop nutrition

Choose Chicken Breast when:

You need more protein (31g vs 22.8g per 100g)
A typical portion is 3 oz cooked, boneless (128 calories)

See full Chicken Breast nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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