Chicken breast is often the default for healthy meals, but there’s another lean protein that’s just as diverse and even tastier. Pork offers rich flavour, essential nutrients, and similar low-fat benefits as chicken breast.
If you’re looking for a more exciting ingredient for your weekly meals, you’re in the right place. We’ll explore the benefits of protein in pork and see why more Aussie families are making the switch to pork recipes.
Pork vs Chicken Protein: Why Pork Deserves a Spot on Your Plate
Cooked, lean chicken breast delivers about 35 grams of protein per 100 grams. That’s impressive, but pork’s not far behind. There are 30 grams of protein in cooked pork fillet and loin steak per 100 grams. That makes these cuts ideal for anyone chasing lean muscle, steady energy, or long-lasting fullness.
The bonus? Pork tends to be more flavourful and juicier than chicken breast, making it a satisfying upgrade without compromising on nutrition.
Learn more: Exploring The Protein Benefits of Pork.
Nutritional Bonus: What Else Is in Pork?
Wondering, “Is pork healthier than chicken?” For many families, the answer is yes, especially when considering the broader nutritional profile. Of course, health is personal and depends on the make-up of your diet, not just one ingredient. But if you’re after a food that feeds your muscles, mind, and metabolism, pork is the total package.
- B Vitamins: Pork is a good source of B6 and B12, both of which support energy metabolism, brain function, and red blood cell production.
- Zinc and Iron: Pork beats chicken when it comes to these essential minerals, helping to boost immunity and oxygen transport, which are ideal for growing kids and busy adults.
- Selenium and Phosphorus: These nutrients play a vital role in cell function and bone health.
| Nutrient (per 100g) | Chicken Breast (Grilled, lean) | Pork Fillet (Lean, raw) |
| Energy (kJ) | 598 | 433 |
| Protein (g) | 29.8 | 23.1 |
| Fat, total (g) | 2.5 | 1.1 |
| Iron (mg) | 0.4 | 0.86 |
| Zinc (mg) | 0.68 | 1.75 |
| Vitamin B6 (mg) | 0.21 | 0.73 |
| Vitamin B12 (µg) | 0.5 | 0.3 |
Learn more: Fuel Your Kids With Pork This Sports Season.
Flavour and Versatility: Pork Wins the Kitchen Battle
Chicken breast often dries out and tastes bland without a lot of seasoning, while pork stays juicy and adapts easily to any dish. From fragrant Asian stir-fries to Mediterranean favourites and bold Mexican street food, pork pairs beautifully with global flavours.
Cuts like pork mince, loin chops, loin steak, and roasts give you the flexibility to create anything from a quick weeknight stir-fry to an indulgent Sunday roast.
Family-Friendly Pork Recipes to Try This Week
Looking for fresh ideas that tick all the boxes: easy, nutritious, and loved by the whole family? These Linley Valley Pork recipes are here to inspire your next dinner.
Hawker-Style Char Siu Pork Noodles
- Prep Time: 45 minutes
- Cook Time: 45 minutes
- Serves: 2
- Main Ingredients: Pork shoulder, hoisin sauce, Chinese five-spice, egg noodles, spring onions
How to Cook:
Marinate and roast pork until glossy and tender. Slice and serve over egg noodles with a drizzle of sauce and fresh greens. A street-food classic made simple at home.
Crispy Pork Belly Rice Bowl
- Prep Time: 4 hours (incl. drying time)
- Cook Time: 1 hour
- Serves: 4
- Main Ingredients: Pork belly, vinegar, five-spice, jasmine rice, pickled carrots, soy-chilli dressing
How to Cook:
Air-fry pork belly until the skin is bubbly and crisp. Serve on jasmine rice with pickled vegetables, cucumber, and a zesty soy-chilli drizzle. It is crunchy, savoury, and incredibly satisfying.
Smokey Chipotle Pulled Pork Ragu with Pappardelle
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Serves: 4
- Main Ingredients: Ready-to-heat chipotle pulled pork, tinned tomatoes, pappardelle, parmesan
How to Cook:
Warm pulled pork in a rich tomato and chipotle sauce, then toss through ribbons of pappardelle. Serve with a sprinkle of parmesan for a warm, comforting bowl of pasta with a smoky twist.
Airfryer Pork Loin Kievs
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Serves: 2
- Main Ingredients: Pork loin steaks, garlic butter, parsley, panko crumbs, eggs
How to Cook:
Stuff loin steaks with frozen garlic herb butter and crumb and cook in the air fryer until golden. Serve hot with mashed potato and cabbage slaw for a crispy, buttery twist on a comforting classic.
Pineapple Turmeric Pork Chops
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Serves: 4
- Main Ingredients: Pork loin chops, pineapple, turmeric, honey, Dijon mustard
How to Cook:
Marinate pork chops in a sweet-spicy pineapple glaze, then grill with pineapple slices until golden. Pair with rice noodles and herbs for a refreshing tropical plate.
Japanese Pork Belly Skewer Bowls
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Serves: 4
- Main Ingredients: Pork belly fingers, sushi rice, cucumber, edamame, spring onions
How to Cook:
Thread pork belly and spring onions onto skewers and grill until caramelised. Serve over rice bowls with fresh veggies, pickled ginger and a touch of Kewpie mayo. Interactive, colourful and full of umami.
Smart Swaps: Replacing Chicken with Pork in Your Favourites
Pork makes a fantastic swap for chicken in your everyday meals. It’s easy to switch things up without sacrificing convenience or taste. Try using thinly sliced pork loin in your next stir-fry. It brings extra tenderness and a deeper, more satisfying flavour.
Looking to shake up taco night? Skip the chicken and go bold with smoky pulled pork or juicy carnitas. You can also give your grilled salad a hearty twist by swapping in grilled pork tenderloin medallions. The result? More flavour and longer-lasting satisfaction.
Even family favourites like rice bowls and pasta bakes get a boost with pork mince. It’s rich, versatile and easy to cook. Pork adapts to almost any dish, and once you start making the switch, you’ll wonder why you didn’t do it earlier.
Rethink Your Protein Routine
Chicken may be familiar, but pork offers more flavour, flexibility, and nutrients to match any lean protein. With the high protein in pork, especially in lean cuts like tenderloin and loin chops, it’s easy to switch things up and feel good doing it.
Explore the full Linley Valley Pork recipe collection and discover the many reasons why pork deserves a permanent place in your meal plan.
Let’s make pork your new weeknight hero.
