Is Chicken Breast More Protein Than Steak? A Nutrient Deep Dive

December 6, 2025 •

4 min read

According to nutritional data, a 100g serving of cooked, skinless chicken breast contains approximately 31g of protein, while a similar portion of lean steak offers about 26g. So, is chicken breast more protein than steak? The answer depends on the specific cut and preparation method, but generally, lean chicken breast has a higher protein density.

Quick Summary

A comparison of chicken breast and steak reveals that lean chicken breast provides more protein per gram, along with fewer calories and less fat. Steak offers valuable nutrients like iron and zinc. The best choice depends on individual health goals, dietary preferences, and the specific cuts selected.

Key Points

Protein Density: Lean, skinless chicken breast provides more protein per 100 grams than most cuts of steak, making it a highly efficient protein source.
Calorie and Fat: Chicken breast is significantly lower in calories and fat, particularly saturated fat, compared to steak, which can be advantageous for weight management.
Micronutrient Profile: Steak is superior to chicken in its content of key micronutrients, including iron, zinc, and vitamin B12.
Health Goals: Choose chicken breast for lean mass and weight loss due to its low-fat content. Incorporate lean steak for a boost of iron, zinc, and creatine, which benefits overall athletic performance.
Versatility: Both meats are excellent, complete protein sources. A balanced diet often benefits most from including a variety of both to capitalize on their unique nutritional strengths.

Chicken Breast vs. Steak: The Core Nutritional Difference

The protein content of chicken breast and steak is a frequent topic of discussion for athletes, dieters, and health-conscious individuals. While both are excellent sources of complete protein, which is essential for muscle repair and growth, key differences in their nutritional makeup can influence which is a better fit for your dietary needs. The primary distinction lies in their protein density and fat content.

Protein Density: The Lean Advantage of Chicken Breast

When comparing lean, skinless chicken breast to various cuts of steak, chicken often has a higher protein-to-calorie ratio. For example, 100 grams of cooked, skinless chicken breast can contain up to 31 grams of protein, whereas 100 grams of lean steak, such as a top sirloin, may contain around 26 grams. This makes chicken breast an incredibly efficient protein source for those aiming to maximize their protein intake while minimizing calories, which is particularly beneficial for weight loss or cutting phases of muscle building.

Nutritional Profile: Beyond Protein

Although chicken breast has a slight edge in protein density, a complete nutritional comparison reveals a more complex picture. Steak is a powerhouse of micronutrients that chicken offers in lesser amounts. For instance, lean beef is a superior source of iron, zinc, and vitamin B12.

Iron: Crucial for oxygen transport in the blood, iron levels directly impact energy and endurance. Steak's heme iron is more easily absorbed by the body than the non-heme iron found in plant sources.
Zinc: An essential mineral that supports the immune system and plays a role in cellular metabolism.
Vitamin B12: Vital for nerve function and the production of DNA and red blood cells.

Conversely, chicken breast provides more niacin (vitamin B3) and vitamin B5. Both are essential for converting food into usable energy and supporting overall metabolic function.

Calorie and Fat Content

The fat content is another significant differentiating factor. Chicken breast is famously lean, especially when the skin is removed. A 100g serving contains minimal fat, leading to a lower overall calorie count. Many popular cuts of steak, on the other hand, contain more fat, which drives up the total calories. While some fat is healthy and important for energy, individuals on calorie-restricted diets or those aiming to limit their saturated fat intake might prefer chicken breast.

Comparison Table: Chicken Breast vs. Lean Steak (per 100g cooked)


Nutrient	Skinless Chicken Breast	Lean Top Sirloin Steak	Key Differences
Protein	~31g	~26g	Chicken has higher protein density.
Calories	~165 kcal	~207 kcal	Chicken is lower in calories.
Fat	Minimal	Moderate	Chicken is much leaner.
Saturated Fat	Low	Higher	Chicken is better for heart health focus.
Iron	Lower	Higher	Steak provides more iron.
Zinc	Lower	Higher	Steak is a richer source of zinc.
Vitamin B12	Lower	Higher	Steak is superior for B12.
Niacin (B3)	Higher	Lower	Chicken contains more B3.
Cost per Gram	Generally lower	Generally higher	Chicken is often more budget-friendly.

Choosing the Right Protein for Your Goals

The 'best' protein source isn't universal; it depends on your individual health objectives. Consider these scenarios:

For Weight Loss: The lower calorie-to-protein ratio of chicken breast makes it an ideal choice. Its high protein content promotes satiety, helping you feel full for longer and manage overall calorie intake effectively.
For Muscle Growth: Both chicken and steak are excellent for building muscle. Chicken breast provides a lean, high-protein source, while steak offers additional nutrients like creatine, iron, and zinc that are also beneficial for performance and muscle development. Combining both offers a well-rounded nutritional approach.
For Heart Health: The lower saturated fat content of chicken breast generally makes it a more heart-healthy option. However, lean cuts of steak can still be part of a balanced diet when consumed in moderation.
For Nutrient Variety: Incorporating both meats into your diet ensures a broader spectrum of vitamins and minerals. Alternating between the two can prevent dietary boredom while supplying your body with different micronutrients.

Conclusion: The Verdict on Chicken Breast and Steak

To definitively answer 'is chicken breast more protein than steak?', yes, lean, skinless chicken breast typically contains more protein per 100 grams than lean cuts of steak. However, this simple answer overlooks the broader nutritional context. While chicken breast is the clear winner for pure, lean protein efficiency and calorie control, steak is a richer source of essential micronutrients like iron, zinc, and vitamin B12. Your choice should be guided by your specific dietary goals, budget, and flavor preferences. Ultimately, both are high-quality protein sources that can contribute significantly to a healthy, balanced diet.

For more information on the bioavailability and benefits of different protein sources, you can consult research from reliable sources on sports nutrition.

Frequently Asked Questions

Neither protein is inherently 'better' than the other, as both are high-quality, complete proteins with all essential amino acids. The best choice depends on your overall dietary goals and the specific micronutrients you need, such as iron from steak or lower saturated fat from chicken.

Generally, chicken breast is a more cost-effective source of protein compared to steak. Its higher protein density and lower overall cost per pound often make it a more economical choice for those looking to maximize their protein intake on a budget.

Both chicken and steak are highly effective for building muscle. While chicken offers a lean, low-fat option, steak provides additional nutrients like creatine, iron, and zinc that can support muscle development and recovery. Including both in your diet offers a more comprehensive range of nutrients.

A primary advantage of choosing steak is its higher concentration of key micronutrients. Lean beef is a much richer source of iron, zinc, and vitamin B12 compared to chicken breast.

Chicken breast is generally better for weight loss because of its higher protein-to-calorie ratio and lower fat content. This helps promote satiety with fewer calories, aiding in managing your overall calorie intake.

Yes, incorporating both chicken and steak into a balanced diet is recommended. This approach ensures you get the benefits of both, including lean protein from chicken and essential minerals like iron and zinc from steak, while also providing dietary variety.

The cooking method can impact nutritional content. Grilling, baking, or broiling both chicken and steak without excessive added fats is the healthiest approach. Frying adds calories and fat, reducing the health benefits.