How many grams of protein are in 100 grams of cooked meat?

November 11, 2025 •

4 min read

According to nutrition data, the amount of protein in 100 grams of cooked meat varies significantly by cut, ranging from approximately 20 to over 30 grams. The concentration of protein increases as the meat cooks due to water loss during the heating process.

Quick Summary

Different types of cooked meat contain varying amounts of protein per 100 grams, with lean cuts typically offering a higher concentration. The final protein content is influenced by the cut and cooking method, as moisture loss concentrates the nutrients.

Key Points

Concentrated Protein: Cooking meat concentrates the protein because water is lost, meaning 100g of cooked meat has more protein than 100g of raw meat.
Chicken Leads the Pack: Lean, cooked chicken breast provides one of the highest protein counts, at around 31 grams per 100 grams.
Beef is a Strong Contender: A 100g serving of lean cooked beef offers about 26 grams of protein, plus valuable minerals like iron.
Pork is Highly Nutritious: Lean cuts of cooked pork, like the fillet, can contain up to 30 grams of protein per 100 grams.
Cooking Method Matters: Steaming and poaching are gentler methods that help retain protein quality, while overcooking with high heat can diminish nutritional value.
Maximize Absorption: Combining protein with other nutrients like healthy fats and antioxidants, and spreading intake throughout the day, improves utilization.

The Concentration Effect of Cooking

When you cook meat, the protein content itself doesn't fundamentally change, but its concentration per gram of weight increases. This happens because cooking removes a significant amount of water. For example, a raw chicken breast might contain 22g of protein per 100g, but after cooking and losing water weight, a 100g portion of the cooked breast can contain around 31g of protein. This is a crucial distinction for accurately tracking nutritional intake for diet and fitness goals.

Protein Content by Meat Type

Different types of meat offer distinct protein amounts and nutritional profiles. The figures below represent typical values for 100 grams of cooked, skinless, or lean meat.

Cooked Chicken Breast: 31 grams of protein. As one of the leanest options, it offers a very high protein-to-calorie ratio, making it a favorite for those aiming to build muscle or manage weight.
Cooked Lean Beef: 26 grams of protein. Lean cuts of beef provide a substantial amount of high-quality protein along with essential nutrients like iron, zinc, and vitamin B12.
Cooked Pork Loin or Fillet: 24-30 grams of protein. Lean pork cuts can be excellent protein sources, comparable to chicken breast in their nutritional value.
Cooked Salmon Fillet: 22-25 grams of protein. In addition to protein, salmon is rich in heart-healthy omega-3 fatty acids, making it a highly nutritious choice.
Cooked Turkey Breast: 29-30 grams of protein. Like chicken breast, turkey is a lean and highly efficient source of protein.

Factors Influencing Protein Content

While the baseline protein of a raw cut is important, the preparation method and other factors affect the final nutritional count. Understanding these can help you maximize your protein intake.

How Cooking Methods Impact Protein

The method used to prepare meat can influence its final protein profile and overall nutritional value. High-heat methods can sometimes degrade specific amino acids, while moist-heat cooking often preserves them more effectively.

High-Heat Cooking (Grilling, Frying): This can cause the formation of Advanced Glycation End Products (AGEs) and the potential loss of heat-sensitive amino acids if overcooked. Moderate temperatures and proper timing are key to minimizing this effect.
Moist-Heat Cooking (Boiling, Steaming): These gentle methods preserve protein structure well and improve digestibility. Boiling may cause some soluble nutrients to leach into the cooking liquid, so consuming the broth is a good strategy to retain them.
Marinating: Using acidic marinades can help protect proteins from high-heat damage and enhance flavor.

The Importance of Lean vs. Fatty Cuts

The fat content of a particular cut of meat directly affects its protein concentration. When comparing 100 grams of a fatty cut to 100 grams of a lean cut, the leaner option will have a higher percentage of protein by weight because it contains less fat. A lean cut like skinless chicken breast will yield a higher protein count than a fattier cut like chicken thighs for the same cooked weight.

Protein Powerhouse Comparison Table


Protein Source	Typical Protein per 100g (cooked)	Notes	References
Chicken Breast	~31g	Low in calories, very lean.
Lean Ground Beef	~26g	Good source of iron and B12.
Pork Fillet	~30g	Excellent protein-to-fat ratio.
Salmon Fillet	~25g	Rich in healthy omega-3 fats.
Turkey Breast	~30g	Another great lean protein option.
Tuna (Canned, Drained)	~25g	Convenient and high-protein.

How to Maximize Protein Absorption

Simply eating enough protein isn't the whole story; your body's ability to absorb and utilize it is also important. Combining protein with other nutrients can enhance its benefits.

Pair with Healthy Fats: Healthy fats from sources like avocados or nuts can aid in satiety and the absorption of fat-soluble vitamins found in meat.
Incorporate Vegetables: Adding antioxidant-rich foods like vegetables to your meal can help mitigate any potential negative effects from high-heat cooking.
Spread Intake Throughout the Day: For muscle growth and recovery, spreading protein intake across multiple meals is more effective than consuming a single large portion. Aim for 30-40 grams per meal if you are physically active.

Conclusion: Making Informed Protein Choices

The amount of protein in 100 grams of cooked meat is not a single number but a range that depends on the animal, the specific cut, and the cooking method. While chicken breast often provides the most protein per 100g by weight due to its low fat content, other options like lean beef, pork fillet, and salmon are also excellent choices, offering their own unique nutritional benefits. By being mindful of these variables, you can make smarter food choices that align with your health and dietary goals.

For more detailed information on protein quality and digestibility, an excellent resource is available on ResearchGate.

Frequently Asked Questions

No, cooking does not destroy protein. Heat causes proteins to denature, which changes their structure but does not alter the total amount. This process actually makes the protein easier for your body to digest and absorb.

There is more protein in 100g of cooked meat. This is because cooking removes water, causing the remaining protein and nutrients to become more concentrated by weight.

Lean, skinless chicken breast and turkey breast often have the highest protein content, providing over 30 grams per 100g when cooked. Certain lean cuts of pork can also rival these amounts.

A 100-gram serving of cooked lean ground beef typically contains around 26 grams of protein. However, this can vary based on the fat percentage of the meat.

While lean chicken breast generally has a slightly higher protein content per 100g (31g) compared to salmon (22-25g), salmon offers additional benefits like heart-healthy omega-3 fatty acids.

Lean meat is higher in protein per gram because it contains less fat. Since the cooked weight is fixed at 100 grams, a higher proportion of that weight is pure protein rather than fat.

Steaming, poaching, and low-and-slow cooking methods are generally considered the best for preserving the quality and bioavailability of protein. These methods avoid the excessive heat that can degrade certain amino acids.