Pork Tenderloin vs Salmon: Calories and Nutrition Compared (2026)

Pork tenderloin has 26.0 g of protein, which is higher than salmon's 24.6 g. Salmon has 153 calories, making it higher in calories than pork tenderloin's 147 calories.

Pork tenderloin and salmon are both popular protein sources, each with unique nutritional benefits. This comparison highlights their calorie counts, protein content, and other key nutrients.

What Is the Difference Between Pork Tenderloin and Salmon?

Pork tenderloin is a lean cut of pork that is known for its tenderness and mild flavor. It is often used in various culinary dishes due to its versatility. Salmon is a fatty fish that is rich in omega-3 fatty acids and is commonly consumed for its health benefits. It is popular in many cuisines around the world.

Pork Tenderloin vs Salmon: Nutrition Side by Side

The following table presents a side-by-side comparison of pork tenderloin and salmon, focusing on their nutritional values.

Nutrient (per 100 g)	Pork tenderloin (cooked)	Salmon (cooked)
Calories	147 kcal	153 kcal
Protein	26.0 g	24.6 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	4.0 g	5.3 g
Fiber	0 g	0 g
Sodium	57 mg	90 mg

Which Is Better, Pork Tenderloin or Salmon?

For weight loss: Pork tenderloin contains 147 calories, while salmon has 153 calories, making pork tenderloin the lower calorie option.

For muscle and protein: Pork tenderloin provides 26.0 g of protein, which is higher than salmon's 24.6 g, making it the better choice for protein intake.

For low-carb or low-sugar: Both pork tenderloin and salmon contain 0 g of carbohydrates and 0 g of sugar, making them suitable options for low-carb diets.

How to Track Pork tenderloin and Salmon Accurately

Portion sizes and macronutrient content can often be misjudged, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational purposes and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Pork tenderloin has 26.0 g of protein, while salmon has 24.6 g. Therefore, pork tenderloin has more protein.

Which has fewer calories?

Pork tenderloin contains 147 calories, while salmon contains 153 calories. Thus, pork tenderloin has fewer calories.

What is the fat content of pork tenderloin?

Pork tenderloin has 4.0 g of fat per 100 g.

What is the fat content of salmon?

Salmon has 5.3 g of fat per 100 g.

Do both foods contain sugar?

Both pork tenderloin and salmon contain 0 g of sugar per 100 g.

What is the sodium content in each?

Pork tenderloin has 57 mg of sodium, while salmon has 90 mg of sodium per 100 g.

Key Takeaways

• Pork tenderloin: 147 calories per 100 g.
• Salmon: 153 calories per 100 g.
• Pork tenderloin: 26.0 g of protein per 100 g.
• Salmon: 24.6 g of protein per 100 g.
• Both contain 0 g of carbohydrates and sugar per 100 g.