Pork, loin, tenderloin, boneless vs Chicken Breast
Side-by-side nutrition comparison per serving. See which fits your goals better.
Pork tenderloin is chicken breast's most underrated competitor, and the numbers prove it. Pork tenderloin delivers 21.6g protein at just 143 calories with 3.9g fat per 100g. Chicken breast provides 22.5g protein at 165 calories with 1.93g fat. Surprisingly, pork tenderloin is actually lower in calories despite having slightly more fat.
The 'other white meat' marketing campaign from decades ago was nutritionally accurate — pork tenderloin is genuinely comparable to chicken breast in leanness. It also provides significantly more thiamine (vitamin B1), which is essential for energy metabolism and nerve function. Chicken breast counters with higher niacin content.
Pork tenderloin's biggest advantage might be flavor. It has a richer, slightly sweeter taste that requires less seasoning than chicken breast to be enjoyable. For people experiencing chicken fatigue after months of meal prep, pork tenderloin provides macronutrient-equivalent variety that can meaningfully improve diet adherence.
Pro tip
Brine pork tenderloin in salted water with a tablespoon of maple syrup for 2-4 hours before cooking. This virtually eliminates the dryness that ruins pork for most people. Roast at 220 degrees Celsius for 20 minutes, rest for 10, and slice into medallions for meal prep that rivals any chicken breast.
Quick Verdict
Best for weight loss
Pork, loin, tenderloin, boneless
Best for muscle gain
Chicken Breast
Best for low-carb
Pork, loin, tenderloin, boneless
Macro Comparison
Pork, loin, tenderloin, boneless: 100g (100g) | Chicken Breast: 100g (100g)
143
Pork, loin, tenderloin, boneless
165
Chicken Breast
21.6g
Pork, loin, tenderloin, boneless
22.5g
Chicken Breast
0g
Pork, loin, tenderloin, boneless
0g
Chicken Breast
3.9g
Pork, loin, tenderloin, boneless
1.93g
Chicken Breast
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
60%
Pork, loin, tenderloin, boneless
55%
Chicken Breast
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| Nutrient | Pork, loin, tenderloin, boneless | Chicken Breast |
|---|---|---|
| Calories | 143 | 165 |
| Protein | 21.6g | 22.5g |
| Carbs | 0g | 0g |
| Fat | 3.9g | 1.9g |
| Fiber | — | — |
| Sugar | — | — |
| Sodium | 41.4mg | 65.8mg |
| Cholesterol | 59.6mg | 72.7mg |
| Saturated Fat | 0.87g | 0.35g |
| Potassium | 397mg | 330mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 4.53mg | 3.94mg |
| Iron | 0.93mg | 0.35mg |
Which Should You Choose?
For weight loss
Choose Pork, loin, tenderloin, boneless. With 143 calories and 21.6g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Chicken Breast. Chicken Breast delivers 22.5g protein per serving — 0.9g more than Pork, loin, tenderloin, boneless.
For low-carb diets
Choose Pork, loin, tenderloin, boneless with 0g carbs per serving.
Diet fatigue from eating the same protein every day is one of the top reasons people fall off their nutrition plan. Sunn helps you discover calorie-equivalent swaps like pork tenderloin that keep things interesting without derailing your macros.
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Take the free quizCommon Questions
Is Pork, loin, tenderloin, boneless or Chicken Breast better for weight loss?
For weight loss, Pork, loin, tenderloin, boneless is the better choice. Pork, loin, tenderloin, boneless has 143 calories and 21.6g 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, loin, tenderloin, boneless or Chicken Breast?
Chicken Breast has more protein per serving. Pork, loin, tenderloin, boneless provides 21.6g and Chicken Breast provides 22.5g of protein.
Can I eat both pork, loin, tenderloin, boneless and chicken breast together?
Yes! Combining pork, loin, tenderloin, boneless and chicken breast gives you 308 calories and 44.1g protein. This combination can work well as part of a balanced meal.