Calorie comparison
Pork Chop vs Salmon
Per 100 grams, salmon is the lighter choice by 25 calories, while pork chop delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Pork Chop | Salmon |
|---|---|---|
| Calories | 231 | 206 |
| Protein | 26 g | 22 g |
| Carbs | 0 g | 0 g |
| Fat | 13 g | 13 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥩 Pork Chop
3 oz cooked (85 g)
196 cal
22.1 g protein · 0 g carbs · 11 g fat
🐟 Salmon
3 oz cooked (85 g)
175 cal
18.7 g protein · 0 g carbs · 11 g fat
Frequently asked
Which has more calories, pork chop or salmon?
Per 100 g, pork chop has 231 calories and salmon has 206. Salmon is lower in calories.
Which has more protein, pork chop or salmon?
Pork Chop has 26 g of protein per 100 g; salmon has 22 g. Pork Chop wins on protein.
Is pork chop or salmon better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward salmon — but portion size matters more than which food you pick.
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