Chicken Breast vs Pork, chop, center cut
Side-by-side nutrition comparison per serving. See which fits your goals better.
Pork chops are the forgotten middle child of lean protein. While everyone obsesses over chicken breast, pork chops quietly deliver 22.8g protein at 150 calories per 100g with 5.48g fat. Compare that to chicken breast at 165 calories, 22.5g protein, and 1.93g fat — pork actually has slightly more protein and fewer calories, at the cost of a bit more fat.
Read those numbers again. A boneless center-cut pork chop is 15 calories lighter than chicken breast per 100g. This surprises almost everyone, because pork has been marketed as a heavier, fattier meat for decades. The "pork, the other white meat" campaign from the '90s tried to fix this perception and mostly failed.
The fat difference (5.48g vs 1.93g) is real but relatively minor in the context of a full day of eating. That's about 3.5g of extra fat — roughly 32 calories. If that margin matters to you, you're either on stage in two weeks or overthinking things. Pork chops offer more flavor, stay juicier, and typically cost less than chicken breast. They deserve a spot in your rotation.
Pro tip
Brine pork chops for 1 hour in water with salt and a tablespoon of apple cider vinegar, then pan-sear 4 minutes per side over medium-high heat. Rest 5 minutes before cutting. This single technique eliminates the dry, grey pork chop trauma that keeps most people away from this protein.
Quick Verdict
Best for weight loss
Pork, chop, center cut
Best for muscle gain
Pork, chop, center cut
Best for low-carb
Pork, chop, center cut
Macro Comparison
Chicken Breast: 100g (100g) | Pork, chop, center cut: 100g (100g)
165
Chicken Breast
150
Pork, chop, center cut
22.5g
Chicken Breast
22.8g
Pork, chop, center cut
0g
Chicken Breast
-0.56g
Pork, chop, center cut
1.93g
Chicken Breast
5.48g
Pork, chop, center cut
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
55%
Chicken Breast
61%
Pork, chop, center cut
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| Nutrient | Chicken Breast | Pork, chop, center cut |
|---|---|---|
| Calories | 165 | 150 |
| Protein | 22.5g | 22.8g |
| Carbs | 0g | -0.6g |
| Fat | 1.9g | 5.5g |
| Fiber | — | — |
| Sugar | — | — |
| Sodium | 65.8mg | 39.3mg |
| Cholesterol | 72.7mg | 57.3mg |
| Saturated Fat | 0.35g | — |
| Potassium | 330mg | 366mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 3.94mg | 4.12mg |
| Iron | 0.35mg | 0.42mg |
Which Should You Choose?
For weight loss
Choose Pork, chop, center cut. With 150 calories and 22.8g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Pork, chop, center cut. Pork, chop, center cut delivers 22.8g protein per serving — 0.3g more than Chicken Breast.
For low-carb diets
Choose Pork, chop, center cut with -0.56g carbs per serving.
Variety is underrated in nutrition. Eating the same chicken breast every day leads to burnout and eventually falling off your plan entirely. Rotating in pork chops keeps meals interesting while hitting nearly identical macros. Sunn tracks it all regardless of what protein you choose.
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Take the free quizCommon Questions
Is Chicken Breast or Pork, chop, center cut better for weight loss?
For weight loss, Pork, chop, center cut is the better choice. Chicken Breast has 165 calories and 22.5g protein per serving, while Pork, chop, center cut has 150 calories and 22.8g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Chicken Breast or Pork, chop, center cut?
Pork, chop, center cut has more protein per serving. Chicken Breast provides 22.5g and Pork, chop, center cut provides 22.8g of protein.
Can I eat both chicken breast and pork, chop, center cut together?
Yes! Combining chicken breast and pork, chop, center cut gives you 315 calories and 45.3g protein. This combination can work well as part of a balanced meal.