Nutrition Diet: What animal meat has the highest protein?

November 11, 2025 •

4 min read

According to the USDA, a 3-ounce serving of cooked, skinless chicken breast provides a remarkable 27 grams of high-quality protein. The question of what animal meat has the highest protein is complex, as the answer depends on the specific cut, preparation method, and whether a high protein-to-fat ratio is desired.

Quick Summary

This guide ranks various animal meats by their protein density, comparing popular choices like chicken and turkey with game meats and lean beef. It provides a comprehensive overview of the best animal protein sources for a healthy diet, helping you make informed decisions.

Key Points

Lean Poultry: Skinless chicken and turkey breast are two of the most protein-dense meats, offering high-quality protein with very little fat.
Game Meats are Lean: Wild game meats like venison and elk are naturally lean and provide an exceptional amount of protein per serving, making them excellent choices.
Canned Tuna is a Protein Powerhouse: When packed in water, canned tuna boasts an extremely high protein-to-calorie ratio, making it a convenient and potent source of protein.
Choose Lean Red Meats: For beef and pork, selecting lean cuts such as sirloin, tenderloin, or ground bison helps maximize protein while minimizing saturated fat intake.
Healthy Cooking is Key: The nutritional value of meat is affected by preparation. Grilling, baking, or roasting avoids adding extra fat and calories, preserving the protein benefits.
Bison as a Nutritious Alternative: Bison meat is a very lean red meat that offers higher levels of iron and B12 compared to many other meats, in addition to being high in protein.

The Highest Protein Meats: A Closer Look

For those focused on muscle growth, satiety, or overall health, selecting protein-dense meats is crucial. While many meats offer a good protein source, some stand out for their exceptional protein content, particularly when focusing on lean cuts. Game meats, in particular, often lead the pack due to their naturally low-fat nature. Below is a detailed exploration of the top contenders for the highest protein meat, including popular poultry, red meats, and lesser-known game options.

Game Meats and Lean Red Meats

Game meats are often among the leanest options available, packing a significant protein punch with minimal fat. Venison, the meat from deer, is a prime example. A 3-ounce serving of cooked venison tenderloin can provide around 25 grams of protein and is very low in saturated fat, making it a powerful choice for those seeking high protein density.

Bison is another strong contender, known for being a lean alternative to traditional beef. Grass-fed bison offers a lower fat content and a healthy balance of omega-3 and omega-6 fatty acids. A 3-ounce serving of cooked ground bison can yield about 21 grams of protein, a great option for burgers or stews.

Beyond game, certain lean cuts of domestic red meat also provide ample protein. A 3-ounce portion of lean beef sirloin can offer 25 grams of protein, while pork tenderloin, considered one of the leanest cuts of pork, delivers about 22 grams of protein per 3-ounce serving.

Poultry and Fish

Poultry and fish are foundational high-protein sources in many diets. Skinless chicken breast is one of the most widely recognized for its lean protein. One hundred grams of grilled chicken breast can contain up to 32 grams of protein. Turkey breast is a very close second, with 100 grams of roasted, skinless breast providing 30 grams of protein. Both are excellent for muscle repair and weight management due to their high protein and low calorie content.

Seafood is another category rich in protein, and some types can rival or exceed the protein density of meat. Canned tuna, especially when packed in water, is an incredibly convenient and potent source, with 100 grams containing nearly 35 grams of protein. Salmon also offers substantial protein along with beneficial omega-3 fatty acids, making it a highly nutritious choice.

Comparative Table: Protein Content in Popular Meats (Per 100g cooked, approximate)


Animal Meat	Protein (g)	Total Fat (g)	Notes
Tuna (canned in water)	34.7	~0.5	Very high protein to fat ratio, convenient.
Chicken Breast (skinless)	32.0	2.7	A widely available, versatile, and lean option.
Pork Loin (lean, grilled)	35.6	Varies by cut	Lean cuts like tenderloin offer high protein.
Turkey Breast (skinless)	30.1	~1.7	Extremely lean and high in protein.
Venison Tenderloin	~30.2	2.0	Naturally lean and rich, gamey flavor.
Beef Sirloin (top)	~25.0	6.0	A classic lean red meat choice.
Bison (grass-fed)	~25.0	4.8	Lean beef alternative, often richer in nutrients.

Factors Beyond Protein Count

While protein quantity is important, the full nutritional profile of the meat—often referred to as the 'protein package'—matters greatly. Animal proteins are considered 'complete' because they contain all nine essential amino acids needed by the body for critical functions like tissue repair and hormone production. Other nutrients to consider include:

Vitamins: Meats are rich in B vitamins, particularly B12, essential for nerve function.
Minerals: Important minerals like iron and zinc, both crucial for immune health and energy metabolism, are abundant in red meats.
Fat Content: Saturated fat can raise cholesterol, so prioritizing lean cuts is a key health consideration. Opting for grass-fed options or choosing poultry can help manage this.

How to Choose and Prepare High-Protein Meats

To make the most of your high-protein meat choices, consider these practical tips:

Prioritize lean cuts: Look for labels that mention 'loin,' 'round,' or 'breast' when purchasing pork, beef, and poultry, respectively.
Remove skin: For poultry, always opt for skinless cuts or remove the skin before cooking to reduce fat and calories.
Choose healthy cooking methods: Grilling, baking, broiling, and roasting are excellent ways to prepare meat without adding unnecessary fats. Avoid excessive frying or sautéing.
Balance your plate: Pair your lean protein source with a variety of vegetables and whole grains to create a well-rounded, nutrient-dense meal.

Conclusion: Making the Best Protein Choices

For those wondering what animal meat has the highest protein, the answer is not a single type but a range of options, with canned tuna, skinless poultry, and game meats like venison and bison often topping the list. The key is to look beyond just the raw protein number and consider the overall nutrient density, including fat content and essential vitamins and minerals. By choosing leaner cuts, prioritizing healthy cooking methods, and ensuring variety, you can effectively boost your protein intake while maintaining a balanced and heart-healthy diet. For more detailed guidance, the American Heart Association offers great tips on picking healthy proteins.

Frequently Asked Questions

Lean, skinless poultry like chicken or turkey breast, canned tuna packed in water, and game meats like venison often have the highest protein per calorie because they are very low in fat. Fat is more calorie-dense than protein, so less fat means more protein per calorie.

The protein content varies more by specific cut than by color. While skinless chicken breast often has a higher protein concentration than most beef cuts, certain lean red meat cuts like venison or beef sirloin can be just as protein-rich as some white meats.

Lean meats like chicken breast, turkey breast, and sirloin are excellent for muscle growth. They provide high-quality, complete protein containing all the essential amino acids needed for muscle repair and synthesis.

Yes, canned tuna, especially when packed in water, is an excellent source of lean, high-quality protein. It is also convenient and budget-friendly, making it a great addition to a balanced diet.

Yes, ostrich meat is a highly nutritious red meat that is rich in protein. Studies have shown it has a higher protein percentage and significantly lower fat content than beef or chicken, making it a great high-protein alternative.

Cooking meat does not destroy the protein. However, unhealthy cooking methods like deep-frying can add significant amounts of unhealthy fats and calories. Grilling, baking, or roasting are healthier options.

For maximum protein density and a better protein-to-fat ratio, it is best to choose leaner cuts of meat. As fat content increases in a cut, the concentration of protein per gram of meat decreases.