What are the macros for 300g of meat? A Comprehensive Guide

December 9, 2025 •

4 min read

According to the Food and Agriculture Organization, meat contributes a disproportionately high amount of protein and fat to the global diet, emphasizing its nutritional significance. Understanding what are the macros for 300g of meat is vital for effective dietary planning, as the specific protein and fat content can vary drastically depending on the type and cut of meat.

Quick Summary

The macronutrient profile of 300g of meat depends entirely on the type and cut, with significant variations in protein, fat, and calories. Cooking methods also concentrate nutrients by removing water. Examples include lean chicken breast offering high protein, while ground beef and fattier cuts contain more calories and fat.

Key Points

Macro Variation: The macronutrient content of 300g of meat differs widely depending on the type and cut, with beef, chicken, and pork each having distinct profiles.
Cooking Matters: The cooking process significantly alters macros per gram, concentrating protein and fat as water content is reduced.
Leanest Option: A 300g portion of cooked, skinless chicken breast is one of the leanest choices, offering the highest protein-to-fat ratio.
Fatty Cuts: Cuts like beef tenderloin or fattier ground beef provide more calories and fat, which is beneficial for high-fat diets like keto.
Raw vs. Cooked Weight: Always be consistent whether you measure raw or cooked meat, as the nutrient density is higher in cooked portions.
Omega-3 Source: Fish like Atlantic salmon offer unique benefits, providing a different fat profile rich in healthy omega-3 fatty acids.

Meat is a staple in many diets, valued for its high-quality protein and essential nutrients. However, calculating its exact macronutrient content can be complex due to factors like the type of animal, the cut, and the cooking method. A 300g portion can range from a very lean, protein-dense meal to a more calorie-rich option. This guide breaks down the macronutrients for several popular types of meat to help you understand what you're consuming.

Understanding How Macros Change with Cooking

When you cook meat, it loses water, which concentrates the remaining nutrients. A 300g raw portion will not have the same nutritional value as a 300g cooked portion. For instance, 100g of raw chicken breast contains about 112 calories and 23g of protein, whereas 100g of cooked chicken breast contains roughly 165 calories and 31g of protein. This means that when you weigh your cooked meat, you're getting a more concentrated dose of nutrients.

Macronutrient Breakdown for 300g of Common Meat Types

Here’s a closer look at the macros for several popular meats, based on standard cooking methods and lean cuts. These figures serve as a useful starting point for dietary planning.

Chicken Breast

Chicken breast is a favorite among dieters and fitness enthusiasts for a reason: it's a lean protein powerhouse. A 300g portion of cooked, boneless, and skinless chicken breast offers a high protein, low-fat macro profile.

Protein: Approximately 93g.
Fat: Around 11g.
Carbohydrates: 0g.
Calories: Roughly 495 kcal.

This makes it an ideal option for those seeking to maximize protein intake while keeping calories and fat in check.

Ground Beef (95% Lean)

For those who prefer red meat, lean ground beef offers a balanced macro profile. A 300g portion (raw weight) of 95% lean ground beef provides a substantial amount of protein with moderate fat content. Remember that cooking will concentrate these nutrients as water is lost.

Protein: About 64g (for raw weight, the cooked value will be higher).
Fat: Around 15g (for raw weight).
Carbohydrates: 0g.
Calories: Roughly 393 kcal (for raw weight).

Beef Steak (Tenderloin)

Lean cuts of steak, like tenderloin, offer a slightly different macronutrient distribution. A 300g portion of broiled, cooked beef tenderloin provides high protein and a moderate amount of fat.

Protein: Approximately 93g.
Fat: Around 23g.
Carbohydrates: 0g.
Calories: Roughly 606 kcal.

Pork Loin

Pork loin is another lean cut of red meat. A 300g portion of raw pork tenderloin (lean only) offers a solid protein punch with less fat than many other cuts.

Protein: Around 63g (for raw weight).
Fat: About 7g (for raw weight).
Carbohydrates: 0g.
Calories: Approximately 327 kcal (for raw weight).

The Impact of Fat Content and Preparation

It's important to recognize that the macronutrient profile can change significantly based on the fat content of the meat and how it's prepared. For example, 300g of 90% lean ground beef (raw) contains about 30g of fat, whereas 95% lean has only 15g. Cooking methods like pan-frying in oil will also add extra fat and calories, whereas grilling or boiling will not.

Macro Comparison: 300g of Various Meat Types


Meat Type (300g)	Protein (g)	Fat (g)	Carbs (g)	Approximate Calories	Notes
Cooked Chicken Breast	93g	11g	0g	495 kcal	Leanest option, ideal for high-protein diets.
Raw 95% Lean Ground Beef	64g	15g	0g	393 kcal	Good balance of protein and fat; cook and re-weigh for more accurate macros.
Cooked Beef Tenderloin	93g	23g	0g	606 kcal	Higher fat content than chicken breast; rich in flavor.
Raw Pork Tenderloin (Lean)	63g	7g	0g	327 kcal	Lean cut, similar to chicken breast macros before cooking.
Raw Atlantic Salmon	60g	19g	0g	426 kcal	Excellent source of omega-3 fatty acids; healthy fats.

Making an Informed Decision for Your Diet

Choosing the right type of meat for your dietary needs depends on your goals. For those focused on a very high-protein, low-fat diet, skinless chicken breast is likely the best choice. If you are following a ketogenic or low-carb diet, fattier cuts of meat like 90% lean ground beef or beef tenderloin can provide the necessary fats. For heart health, incorporating fish like salmon provides beneficial omega-3 fatty acids. Always consider whether you are tracking raw or cooked weight for the most accurate calculations. For further reading on nutritional composition, the Food and Agriculture Organization offers detailed reports on the nutritional value of meat.

Conclusion

In summary, the macros for 300g of meat are not uniform across all types. They vary significantly with the animal, cut, and preparation method. By understanding these differences, you can make smarter food choices that align with your health and fitness goals. Whether you prioritize lean protein, specific fats, or overall calories, knowing the nutritional details for your chosen meat is the key to successful dietary management.

Frequently Asked Questions

No, 300g of raw meat will have different macros than 300g of cooked meat. As meat cooks, it loses water and sometimes fat, concentrating the remaining nutrients. Therefore, 300g of cooked meat contains more protein and calories than the same weight of its raw counterpart.

Based on the provided information, a 300g serving of cooked, boneless, skinless chicken breast and a 300g serving of cooked beef tenderloin both contain approximately 93g of protein, making them top contenders for protein density among common meat types.

A 300g serving is a substantial portion size, often considered a large individual serving. For some dietary guidelines, a recommended intake of meat per week can be around 300g in total, showing it's a significant amount for a single meal.

Leaner cuts of beef, such as 95% lean ground beef, have less fat and fewer calories per 300g than fattier cuts. For example, 300g of raw 95% lean ground beef has 15g of fat, while 300g of raw 90% lean has 30g of fat.

Most unprocessed meat products, regardless of the type or cut, contain virtually no carbohydrates. The macronutrient content of meat is primarily protein and fat.

Cooking methods impact macros mainly by altering the fat and water content. Grilling, roasting, or boiling without added oils results in lower fat content. Pan-frying, however, can increase the fat and calorie count, especially when using additional cooking oils.

Salmon and other fish have a different fat profile. While chicken and beef fats are primarily saturated and monounsaturated, salmon is notably rich in polyunsaturated fats, specifically omega-3 fatty acids, which are beneficial for heart health.