Pork, chop, center cut vs Chicken Breast
Side-by-side nutrition comparison per serving. See which fits your goals better.
Pork chop and chicken breast are both lean protein standards, and their nutritional profiles are closer than most people expect. Pork chop delivers 22.8g protein at 150 calories per 100g with 5.48g fat. Chicken breast provides 22.5g protein at 165 calories with 1.93g fat. Surprisingly, lean pork chop is actually lower in calories despite having more fat.
The thiamine advantage of pork is significant — pork provides five to ten times more thiamine (vitamin B1) per serving than chicken. Thiamine is essential for carbohydrate metabolism and nervous system function, and it is not stored well in the body, making regular dietary intake important. Chicken breast offers more niacin (B3) and B6 in return.
The cooking versatility is roughly equal, but pork chops benefit more from brining due to their tendency to dry out. Bone-in pork chops retain moisture better than boneless and add flavor from the bone. For meal preppers, chicken breast's consistent size and shape makes it easier to portion and batch-cook, while pork chops' variable thickness requires more attention during cooking.
Pro tip
Brine pork chops for 30 minutes in salted water (1 tablespoon salt per cup of water) before cooking. This simple step virtually eliminates dryness and makes pork chops as forgiving to cook as chicken breast. Sear in a hot skillet for 4 minutes per side, then rest for 5 minutes.
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
Pork, chop, center cut: 100g (100g) | Chicken Breast: 100g (100g)
150
Pork, chop, center cut
165
Chicken Breast
22.8g
Pork, chop, center cut
22.5g
Chicken Breast
-0.56g
Pork, chop, center cut
0g
Chicken Breast
5.48g
Pork, chop, center cut
1.93g
Chicken Breast
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
61%
Pork, chop, center cut
55%
Chicken Breast
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| Nutrient | Pork, chop, center cut | Chicken Breast |
|---|---|---|
| Calories | 150 | 165 |
| Protein | 22.8g | 22.5g |
| Carbs | -0.6g | 0g |
| Fat | 5.5g | 1.9g |
| Fiber | — | — |
| Sugar | — | — |
| Sodium | 39.3mg | 65.8mg |
| Cholesterol | 57.3mg | 72.7mg |
| Saturated Fat | — | 0.35g |
| Potassium | 366mg | 330mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 4.12mg | 3.94mg |
| Iron | 0.42mg | 0.35mg |
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.
Having multiple lean protein options prevents the diet fatigue that makes people quit their nutrition plan. Sunn helps you rotate between chicken, pork, and other proteins while keeping your macros on target.
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Take the free quizCommon Questions
Is Pork, chop, center cut or Chicken Breast better for weight loss?
For weight loss, Pork, chop, center cut is the better choice. Pork, chop, center cut has 150 calories and 22.8g protein per serving, while Chicken Breast has 165 calories and 22.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Pork, chop, center cut or Chicken Breast?
Pork, chop, center cut has more protein per serving. Pork, chop, center cut provides 22.8g and Chicken Breast provides 22.5g of protein.
Can I eat both pork, chop, center cut and chicken breast together?
Yes! Combining pork, chop, center cut and chicken breast gives you 315 calories and 45.3g protein. This combination can work well as part of a balanced meal.