What has more protein, a pig or a cow?: A Nutritional Comparison

October 11, 2025 •

4 min read

According to USDA data, lean pork and lean beef offer remarkably similar protein levels, with some cooked lean pork cuts like tenderloin and loin steak providing a slight edge over comparable beef cuts per 100 grams. The question of what has more protein, a pig or a cow, is more nuanced than a simple answer, depending heavily on the specific cut and preparation method.

Quick Summary

Lean pork and beef provide comparable, high-quality protein per 100g, with the exact amount varying by cut. The final choice between pork and beef depends on secondary nutritional factors like vitamins, minerals, and fat content.

Key Points

Similar Protein Levels: Lean cuts of both pork and beef contain very similar amounts of high-quality, complete protein per 100g, with some lean pork cuts providing a slight edge.
Varies by Cut: The amount of protein is highly dependent on the specific cut and its leanness. Fattier cuts of either meat will have a lower protein density by weight.
Distinct Nutrient Profiles: Beef is a better source of iron and Vitamin B12, while pork is an excellent source of Thiamin (Vitamin B1).
Environmental Impact: Beef production generally has a larger environmental footprint, including higher greenhouse gas emissions and resource use, compared to pork production.
Health Consideration: For optimal health, focus on lean cuts from either animal and incorporate a variety of protein sources into your diet to ensure a full spectrum of nutrients.
Beyond The Basics: The choice often comes down to individual dietary needs and ethical considerations rather than a clear winner in the protein category alone.

The search for high-quality protein is a cornerstone of many balanced diets, and meat from pigs (pork) and cows (beef) are two of the most popular sources. While many assume beef is the superior protein source, the truth is that the difference is minimal, especially when comparing lean cuts. This article delves into the nutritional details to help you make an informed dietary decision.

Protein Content: It's All in the Cut

When it comes to raw numbers, comparing the protein content of pork and beef is more about the specific cut than the animal itself. Both offer excellent, complete protein, but for cooked lean options, pork often holds a slight lead.

Examples of Protein Content per 100g (cooked)

Lean Pork Tenderloin: Up to 30.0 grams of protein.
Lean Pork Loin Steak: Up to 30.4 grams of protein.
Lean Beef Top Round: Up to 29 grams of protein.
Lean Beef Sirloin: Around 27 grams of protein.

The key takeaway is that by focusing on lean cuts from either animal, you can achieve a very high and comparable protein intake. Fatty cuts of either meat will have less protein by weight due to the higher fat concentration.

Beyond Protein: Micronutrient Profiles

While protein content is often the focus, the overall micronutrient profile is also important for a well-rounded diet. Both pork and beef contain a wealth of essential vitamins and minerals, but their unique compositions cater to different nutritional needs.

Beef vs. Pork Micronutrient Highlights

Iron: Beef is notably richer in iron than pork. This is significant for individuals at risk of iron deficiency anemia.
B Vitamins: The profile of B vitamins varies. Beef is a superior source of Vitamin B12, which is crucial for nerve function and red blood cell production. Pork, conversely, is an excellent source of Thiamin (B1), important for energy metabolism.
Zinc: Both meats contain high levels of zinc, an important mineral for immune function and protein synthesis.
Fatty Acids: The fat profile differs, with grass-fed beef sometimes offering more beneficial omega-3 fatty acids and Conjugated Linoleic Acid (CLA) compared to conventional pork.

The Environmental Footprint

For those considering the environmental impact of their food choices, the comparison shifts notably. Studies have consistently shown that beef production has a significantly higher environmental impact than pork production. This is primarily due to:

Greenhouse Gas Emissions: Cattle produce more methane, a potent greenhouse gas, and beef production requires more land and water resources.
Resource Intensity: Pork production is more resource-efficient, requiring less land and emitting fewer greenhouse gases per pound of meat produced.

Selecting the Right Meat for Your Diet

Choosing between pork and beef should align with your specific nutritional needs and values. Neither is inherently 'better' in a general sense, but one may be more suitable for your individual circumstances.

For maximum iron and Vitamin B12, choose lean beef. This is especially important for those with anemia or specific neurological health concerns.
For excellent Thiamin and B1, opt for lean pork. As a rich source of this vital nutrient, pork supports energy metabolism and heart health.
For a lower environmental impact, consider consuming pork instead of beef. This is a significant factor for eco-conscious consumers.
For a versatile, low-fat, high-protein option, choose lean cuts from either. Lean tenderloin from a pig or top round from a cow are excellent, comparable choices.

Here is a comparative nutritional table for typical cooked, lean cuts of pork and beef per 100g, based on USDA data:


Nutrient	Lean Pork Loin	Lean Beef Top Round
Calories	$\approx 160-180$	$\approx 160$
Protein	$\approx 26-30$ g	$\approx 28-29$ g
Total Fat	$\approx 6-9$ g	$\approx 4$ g
Iron	$\approx 1$ mg	$\approx 3-4$ mg
Vitamin B1	Excellent source	Lower amount
Vitamin B12	Lower amount	Excellent source
Zinc	Excellent source	Excellent source

Conclusion

In the debate over what has more protein, a pig or a cow, the definitive answer depends on the specific cut. For lean, cooked cuts, the protein content is very similar, with some pork cuts edging out beef. The choice between them comes down to a deeper look at other nutritional components and personal priorities. Beef offers more iron and Vitamin B12, while pork is a superior source of Thiamin. Environmentally conscious consumers may favor pork due to its lower resource intensity. Ultimately, both are highly nutritious, complete protein sources that can be part of a healthy, balanced diet when consumed in lean cuts and moderation. Diversifying your protein sources is a great strategy to gain a wider range of micronutrients.

For more detailed nutritional information on pork, visit the Healthline Pork Nutrition Guide.

Sources:

- Is Pork Healthier Than Beef? – Understand Which Meat is Healthier | circlebranchpork.com
- Exploring The Protein Benefits of Pork | linleyvalleypork.com.au
- Pork vs Beef: Which One is Better? | discover.grasslandbeef.com
- Beef vs Pork Meat Emissions: Environmental Impact Comparison | sufu.dk
- From Ribeye to Sirloin: How Much Protein Is in Steak? | myjuniper.com
- Pork 101: Nutrition Facts and Health Effects | healthline.com
- Pork Nutrition Facts and Health Benefits | verywellfit.com

Frequently Asked Questions

Lean cuts of pork like tenderloin, loin steak, and lean ground pork are among the highest in protein. Cooked pork loin steak can contain over 30 grams of protein per 100 grams.

For beef, lean cuts such as top round, bottom round, and sirloin steak are excellent protein sources, with many offering over 27 grams of protein per 100 grams when cooked.

Yes, fattier cuts of both pork and beef contain less protein by weight because a higher percentage of the total mass is composed of fat rather than muscle, which is the primary source of protein.

While both are nutritious, their micronutrient profiles differ. Beef is a superior source of iron and Vitamin B12, whereas pork is an excellent source of Thiamin (Vitamin B1).

Both lean beef and lean pork are excellent for muscle building as they provide high-quality, complete protein containing all essential amino acids. Some studies suggest beef's slightly higher leucine content might offer a minor edge for muscle protein synthesis.

The protein content per 100 grams increases when meat is cooked because water and some fat are lost, concentrating the protein. However, the total amount of protein in the original portion remains the same.

Pork production is significantly more environmentally friendly than beef production. It requires less land and water and generates fewer greenhouse gas emissions per unit of meat produced.