Chicken Breast (skinless)
31.0gprotein / 100g165 cal · 3.6g fat · $ · Quality 0.94
Pork Chop (bone-in)
27.0gprotein / 100g231 cal · 14.0g fat · $$ · Quality 0.9
Chicken Breast (skinless) delivers a clearly higher protein density than Pork Chop (bone-in) — 31.0g vs 27.0g per 100g, a gap of 4.0g that adds up fast across multiple servings.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Chicken Breast (skinless) is also the cheaper option ($ vs $$), which matters if you're eating either one regularly rather than occasionally.
Chicken Breast (skinless)'s typical serving also delivers more leucine (2400mg vs Pork Chop (bone-in)'s 2200mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Chicken Breast (skinless) or Pork Chop (bone-in) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Chicken Breast (skinless) | Pork Chop (bone-in) |
|---|---|---|
| Protein | 31.0g | 27.0g |
| Calories | 165 | 231 |
| Fat | 3.6g | 14.0g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.94 | 0.9 |
| Relative cost | $ | $$ |
| Prep time | 20 min | 15 min |
Frequently asked
Which has more protein, chicken breast (skinless) or pork chop (bone-in)?
Chicken Breast (skinless) has 31.0g of protein per 100g compared to Pork Chop (bone-in)'s 27.0g.
Which is lower in calories?
Chicken Breast (skinless) is lower in calories per 100g, at 165 vs the other's 231.