What has more collagen, beef or chicken? A Comprehensive Nutritional Guide

October 26, 2025 •

4 min read

While both beef and chicken are excellent protein sources, they offer different types and concentrations of collagen, with studies showing beef bone broth generally contains a higher overall concentration. The key to answering the question, 'What has more collagen, beef or chicken?' lies in understanding that the best source depends on your specific health needs and dietary preferences.

Quick Summary

The debate over which source provides more collagen is nuanced and depends on the animal part and desired benefits. Beef is rich in Type I and III collagen, beneficial for skin and gut, while chicken provides Type II, which is vital for joints and cartilage. Slow cooking is essential for extracting the maximum amount from either source.

Key Points

Source Matters: Beef typically provides a higher overall concentration of collagen due to denser bones, while chicken offers a significant source from specific parts like cartilage and feet.
Type Depends on Benefit: Choose beef for its high content of Type I and III collagen, which is great for skin, bones, and gut health. Opt for chicken for its Type II collagen, specifically beneficial for joints and cartilage.
The Cooking Method is Critical: Slow and moist cooking, such as simmering bone broth or braising tough cuts, is necessary to break down collagen into easily absorbed gelatin.
Utilize Whole Animals: Practicing a nose-to-tail approach and using collagen-rich parts like beef brisket, oxtail, chicken feet, and wings maximizes your intake and prevents waste.
Combine for Comprehensive Benefits: A varied diet that includes both beef and chicken offers the full spectrum of collagen types, supporting overall wellness from skin to joints.
Understand the Absorption Process: Your body breaks down food collagen into amino acids to use where needed. The slow cooking process facilitates this by creating more bioavailable gelatin.

The search for dietary collagen has grown significantly in recent years, fueled by interest in skin, joint, and gut health. However, simply asking which has more collagen, beef or chicken, overlooks the important details of collagen type, concentration, and sourcing. This guide breaks down the nutritional facts to help you make an informed decision.

The Three Main Types of Collagen in Meat

Before comparing beef and chicken, it's crucial to understand the different types of collagen and their roles in the body. Animal products provide specific types of collagen, which are not interchangeable.

Type I: This is the most abundant type in the body, forming skin, bone, tendons, and other connective tissues. It's known for supporting skin elasticity and firmness. Beef collagen is particularly rich in Type I.
Type II: Found predominantly in cartilage, this type is essential for joint and skeletal health. Chicken cartilage is a prime source of Type II collagen.
Type III: Often found alongside Type I, this type supports the structure of organs, muscles, and blood vessels. Beef collagen is also a significant source of Type III.

Beef vs. Chicken: A Collagen Comparison

Overall, beef tends to yield a higher concentration of total collagen, especially from its denser bones and hide. However, the distribution of collagen types varies significantly depending on the cut and part of the animal used. The following comparison highlights the key differences.


Feature	Beef Collagen	Chicken Collagen
Primary Collagen Types	Type I and III	Type II
Associated Health Benefits	Skin elasticity, hair, nails, bone health, gut lining support	Joint and cartilage health, immune support
Highest Source Cuts	Tough, dense cuts like brisket, oxtail, and bone broth from large, dense bones	Cartilage-rich parts like chicken feet, wings, and sternum
Flavor Profile (in Broth)	Rich, bold, and robust flavor	Lighter and milder flavor
Cooking Time	Often requires longer, slower cooking times to break down denser collagen	Generally requires less time for extraction than beef bones

Maximizing Collagen from Beef

To get the most Type I and III collagen from beef, focus on nose-to-tail eating and proper cooking techniques.

Bone Broth: Use dense, large beef bones like knuckles and feet for a long, slow simmer. This process extracts collagen and breaks it down into gelatin, which your body can absorb more easily.
Tougher Cuts: Opt for cuts rich in connective tissue, such as brisket, short ribs, and oxtail. Slow cooking methods like braising or stewing will turn the tough collagen into a tender, gelatinous texture.

Maximizing Collagen from Chicken

For a diet focused on Type II collagen, chicken is the clear winner, especially certain parts.

Chicken Feet and Wings: These parts are particularly rich in cartilage and skin, making them excellent for producing a Type II-rich bone broth.
Cartilage and Sternum: When preparing a whole chicken, be sure to utilize the cartilage and sternum, as these are concentrated sources of Type II collagen, ideal for stocks and broths.

The Role of Cooking in Collagen Extraction

Regardless of the source, cooking method is critical for making collagen bioavailable. Collagen is a water-soluble protein that requires gentle, moist heat over a long period to break down into gelatin.

Slow-Cooking: Low-temperature, long-duration cooking, such as slow-roasting, braising, or using a slow cooker, is the most effective way to break down tough collagen fibers. This method transforms the collagen into smooth gelatin, which improves the texture and flavor of the dish while making the protein easier to absorb.
Bone Broth Simmering: When making bone broth, simmering for 12-24 hours allows for maximum nutrient extraction, including amino acids and minerals, along with the conversion of collagen to gelatin.
Searing First: For tougher cuts, searing the meat at high heat before slow-cooking can enhance flavor through the Maillard reaction, without sealing in juices as some believe.

Conclusion: Making Your Choice for a Balanced Diet

Ultimately, there is no single 'best' source. The superior choice between beef and chicken depends on your individual health objectives. For individuals focused on skin, hair, and nails, beef's high Type I and III collagen content may be more beneficial. If the goal is to support joint health and cartilage, chicken, with its abundant Type II collagen, is the better option. For overall wellness, incorporating a variety of both beef and chicken (along with other sources like fish) ensures a broad spectrum of collagen types and associated nutrients. The key takeaway is to prioritize slow-cooked, collagen-rich cuts from both animals to get the full range of benefits within your nutrition diet.

Visit UCLA Health for more information on the pros and cons of collagen supplements vs food sources.

Frequently Asked Questions

Beef is often considered superior for skin health because it is a rich source of Type I and III collagen, which are crucial for improving skin elasticity and firmness.

Chicken is the better source for joint pain because its cartilage is abundant in Type II collagen. This specific type is the main component of cartilage and is vital for joint health.

Yes, but in much smaller quantities than from the connective tissues, bones, and skin. Collagen is concentrated in tougher parts of the animal. Eating skin-on chicken or tough beef cuts with connective tissue is more effective than eating only muscle meat.

To extract the most collagen, you should make a bone broth by slow-simmering bones and connective tissues for an extended period, typically 12-24 hours. This low and slow cooking process breaks down the collagen into gelatin.

Some studies suggest that hydrolyzed collagen supplements may be absorbed more efficiently than dietary collagen from food. However, food sources offer a broader range of nutrients, and the best option depends on individual needs and goals.

The parts of a chicken highest in collagen are the feet, wings, skin, and cartilage. These are the parts with the most connective tissue.

While both are beneficial, beef bone broth is often cited as better for gut health. It contains more glycine and gelatin, which support gut integrity.