Pork, chop, center cut vs Salmon
Side-by-side nutrition comparison per serving. See which fits your goals better.
Pork chop and salmon are both popular dinner proteins, but their nutritional profiles serve entirely different health goals. Lean pork chop delivers 22.8g protein at 150 calories per 100g with 5.48g fat — a lean, high-protein option. Salmon provides 20.4g protein at 208 calories with 13.4g fat rich in omega-3 fatty acids.
The omega-3 versus thiamine trade-off defines this comparison. Salmon is an irreplaceable source of EPA and DHA for cardiovascular and brain health. Pork chop is one of the richest food sources of thiamine (vitamin B1), essential for energy metabolism and nerve function. Neither food can replicate the other's signature micronutrient.
For a caloric deficit, pork chop's lower calories per serving make it the more budget-friendly choice in terms of daily calorie allocation. Salmon's extra 58 calories per 100g come from health-promoting fat, making those calories nutritionally valuable rather than empty. The smart approach is rotating both throughout the week — pork chops on calorie-strict days, salmon on days where omega-3 intake takes priority.
Pro tip
Pan-sear pork chops on Monday and Wednesday, bake salmon on Tuesday and Thursday. This simple two-protein rotation covers thiamine, omega-3s, and high-quality protein while preventing the boredom of eating the same protein every night.
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) | Salmon: 100g (100g)
150
Pork, chop, center cut
208
Salmon
22.8g
Pork, chop, center cut
20.4g
Salmon
-0.56g
Pork, chop, center cut
0g
Salmon
5.48g
Pork, chop, center cut
13.4g
Salmon
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
61%
Pork, chop, center cut
39%
Salmon
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| Nutrient | Pork, chop, center cut | Salmon |
|---|---|---|
| Calories | 150 | 208 |
| Protein | 22.8g | 20.4g |
| Carbs | -0.6g | 0g |
| Fat | 5.5g | 13.4g |
| Fiber | — | 0g |
| Sugar | — | 0g |
| Sodium | 39.3mg | 59mg |
| Cholesterol | 57.3mg | 55mg |
| Saturated Fat | — | 3.05g |
| Potassium | 366mg | 363mg |
| Vitamin A | — | 58mcg |
| Vitamin C | — | 3.9mg |
| Calcium | 4.12mg | 9mg |
| Iron | 0.42mg | 0.34mg |
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 — 2.4g more than Salmon.
For low-carb diets
Choose Pork, chop, center cut with -0.56g carbs per serving.
Weekly protein rotation is more important than daily optimization. Sunn tracks your protein variety across the week so you can verify that your rotation actually covers the different micronutrient needs each source provides.
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Take the free quizCommon Questions
Is Pork, chop, center cut or Salmon 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 Salmon has 208 calories and 20.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Pork, chop, center cut or Salmon?
Pork, chop, center cut has more protein per serving. Pork, chop, center cut provides 22.8g and Salmon provides 20.4g of protein.
Can I eat both pork, chop, center cut and salmon together?
Yes! Combining pork, chop, center cut and salmon gives you 358 calories and 43.2g protein. This combination can work well as part of a balanced meal.