Pork Tenderloin vs Salmon
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Pork Tenderloin and Salmon have about the same protein: 20.6g and 20.4g per 100g.
Pork Tenderloin has fewer calories: 120 vs 208 per 100g (Salmon).
Quick Verdict
Best for weight loss
Pork Tenderloin
Best for muscle gain
Pork Tenderloin
Best for low-carb
Pork Tenderloin
Macro Comparison
Pork Tenderloin: 100g (100g) | Salmon: 100g (100g)
120
Pork Tenderloin
208
Salmon
20.6g
Pork Tenderloin
20.4g
Salmon
0g
Pork Tenderloin
0g
Salmon
3.53g
Pork Tenderloin
13.4g
Salmon
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
69%
Pork Tenderloin
39%
Salmon
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| Nutrient | Pork Tenderloin | Salmon |
|---|---|---|
| Calories | 120 | 208 |
| Protein | 20.6g | 20.4g |
| Carbs | 0g | 0g |
| Fat | 3.5g | 13.4g |
| Fiber | — | 0g |
| Sugar | — | 0g |
| Sodium | 41.4mg | 59mg |
| Cholesterol | 59.6mg | 55mg |
| Saturated Fat | 0.87g | 3.05g |
| Potassium | 397mg | 363mg |
| Vitamin A | — | 58mcg |
| Vitamin C | — | 3.9mg |
| Calcium | 4.53mg | 9mg |
| Iron | 0.93mg | 0.34mg |
Which Should You Choose?
For weight loss
Choose Pork Tenderloin. With 120 calories and 20.6g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Pork Tenderloin. Pork Tenderloin delivers 20.6g protein per serving — 0.2g more than Salmon.
For low-carb diets
Choose Pork Tenderloin with 0g carbs per serving.
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Take the free quizCommon Questions
Is Pork Tenderloin or Salmon better for weight loss?
For weight loss, Pork Tenderloin is the better choice. Pork Tenderloin has 120 calories and 20.6g 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 Tenderloin or Salmon?
Pork Tenderloin has more protein per serving. Pork Tenderloin provides 20.6g and Salmon provides 20.4g of protein.
Can I eat both pork tenderloin and salmon together?
Yes! Combining pork tenderloin and salmon gives you 328 calories and 41g protein. This combination can work well as part of a balanced meal.