Pork Chop vs Salmon: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Pork Chop has 242 calories while Salmon has 208 calories per 100g.
Quick Summary
Fewer Calories
Salmon
208 kcal
More Protein
Pork Chop
27g
More Fiber
Pork Chop
0g
Less Sugar
Pork Chop
0g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pork Chop
Salmon
Diet Compatibility
Pork Chop
Salmon
When to Choose Pork Chop
- ✓Higher in protein (27g vs 25g)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (0g vs 0g)
- ✓Less sugar (0g vs 0g)
- ✓Lower sodium (75mg vs 75mg)
Common Uses
When to Choose Salmon
- ✓Lower in calories (208 vs 242)
Common Uses
Pork Chop vs Salmon: Nutritional Analysis
Pork Chop is more calorie-dense at 242 calories per 100g compared to 208 for Salmon, a difference of 34 calories. On the protein front, Pork Chop delivers more with 27g per 100g versus 25g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Pork Chop and Salmon tell different nutritional stories. Pork Chop provides 0g of carbohydrates, 14g of fat, and 0g of fiber per 100g, while Salmon contains 0g carbs, 13g fat, and 0g fiber.
Key Takeaways
- For weight management: Salmon is the lower-calorie choice at 208 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pork Chop provides more protein (27g/100g), supporting muscle repair and growth.
- For sustained energy: Pork Chop offers more fiber (0g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Pork Chop or Salmon?
Pork Chop has more calories with 242 kcal per 100g, compared to Salmon with 208 kcal. That's a difference of 34 calories per 100g serving.
Is Pork Chop healthier than Salmon?
Pork Chop and Salmon have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Pork Chop and Salmon?
Pork Chop has more protein with 27g per 100g, compared to Salmon with 25g. Pork Chop provides 2.0g more protein per 100g serving.
Which is better for weight loss, Pork Chop or Salmon?
For weight loss, Salmon is the better choice with only 208 calories per 100g compared to 242 calories in Pork Chop. Salmon also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Pork Chop or Salmon have fewer carbs?
Pork Chop and Salmon have the same carbohydrate content at 0g per 100g.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.