Chicken Breast (skinless)
31.0gprotein / 100g165 cal · 3.6g fat · $ · Quality 0.94
Pork Tenderloin
26.0gprotein / 100g143 cal · 3.5g fat · $$ · Quality 0.92
Chicken Breast (skinless) delivers a clearly higher protein density than Pork Tenderloin — 31.0g vs 26.0g per 100g, a gap of 5.0g that adds up fast across multiple servings.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Chicken Breast (skinless) is also the cheaper option ($ vs $$), 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 Tenderloin's 2100mg) — 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 Tenderloin 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 Tenderloin |
|---|---|---|
| Protein | 31.0g | 26.0g |
| Calories | 165 | 143 |
| Fat | 3.6g | 3.5g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.94 | 0.92 |
| Relative cost | $ | $$ |
| Prep time | 20 min | 25 min |
Frequently asked
Which has more protein, chicken breast (skinless) or pork tenderloin?
Chicken Breast (skinless) has 31.0g of protein per 100g compared to Pork Tenderloin's 26.0g.
Which is lower in calories?
Pork Tenderloin is lower in calories per 100g, at 143 vs the other's 165.