What Has More Protein Per Gram, Chicken or Lamb?

According to nutritional data, a 100-gram serving of cooked, skinless chicken breast offers more protein per gram than a comparable serving of lean roasted lamb. While both are excellent sources of high-quality protein, the protein density, or amount of protein per gram, depends significantly on the specific cut and fat content.

Quick Summary

A nutritional analysis reveals that chicken, especially lean breast meat, typically contains more protein per gram than lamb, though specific cuts of both meats impact the final protein and fat content.

Key Points

• Chicken breast wins on protein density: Lean, skinless chicken breast typically offers more protein per gram compared to most cuts of lamb.

• Fat content is the key differentiator: Chicken, especially the breast, is significantly leaner than lamb, meaning its calorie count is lower for a similar amount of protein.

• Lamb provides more minerals: Lamb is a richer source of important minerals like iron, zinc, and selenium, which can be highly beneficial for health.

• Specific cuts matter greatly: The nutritional profile varies dramatically by cut. A lamb loin chop has a high protein content but also more fat than a skinless chicken breast.

• Choose based on your goals: If your focus is high protein and low fat for muscle building or weight loss, lean chicken is more efficient. For a broader nutrient profile including B12 and iron, lamb is an excellent choice.

• Both are high-quality protein sources: Regardless of the difference in density, both chicken and lamb provide high-quality, complete protein with all essential amino acids.

The question of what has more protein per gram, chicken or lamb, is a common one for those tracking macronutrients. The simple answer is that chicken, particularly the breast, is generally more protein-dense than lamb. However, a complete picture requires looking beyond a single gram and considering specific cuts and overall nutritional profiles.

The Protein Content by the Cut

Not all meat is created equal, and the protein and fat content can vary significantly depending on the part of the animal. This is especially true when comparing lean chicken breast to typically fattier cuts of lamb. For example, a 100-gram portion of cooked, skinless chicken breast is a powerhouse of lean protein, often containing over 30 grams. In contrast, a 100-gram serving of roasted lamb chop provides a slightly lower, but still impressive, protein count. Lamb loin and shoulder cuts also offer substantial protein, but are generally higher in fat, which lowers their protein density compared to a lean chicken breast.

Here is a breakdown of the typical protein content for common cuts of each meat, based on a 100-gram serving:

• Chicken Breast (skinless, cooked): 31–32g of protein
• Chicken Thigh (skinless, cooked): 25g of protein
• Lamb Loin Chop (roasted): 27g of protein
• Ground Lamb (cooked): 25g of protein

Comparing Chicken and Lamb: Beyond Protein

While protein is often the focus, the broader nutritional context is important for a balanced diet. Here’s how the two compare across other key metrics:

• Fat and Calories: Chicken is notably leaner and lower in saturated fat than lamb, particularly when comparing chicken breast to most lamb cuts. This means you can consume more chicken to get a higher protein intake with fewer calories, a factor that makes it a popular choice for weight loss and muscle building. Lamb, with its higher fat content, is a richer source of calories for those with higher energy demands.
• Vitamins: Both meats are rich in B vitamins. However, lamb contains significantly more vitamin B12, which is crucial for nerve function and blood cell formation. Chicken, on the other hand, is a more robust source of vitamin B3 (niacin) and vitamin B5.
• Minerals: Lamb offers higher concentrations of several key minerals, including iron, zinc, and selenium. The heme iron found in lamb is more easily absorbed by the body than the non-heme iron from plant sources, making it particularly beneficial for those with iron deficiency.

The Verdict: Which is Better for Your Goals?

Choosing between chicken and lamb depends on your personal dietary needs and health goals. For individuals prioritizing the highest protein density for the fewest calories—a common goal for weight loss or lean muscle gain—skinless chicken breast is the clear winner. Its versatility and lower fat content make it an efficient and popular protein source.

However, lamb's unique nutritional profile offers distinct advantages. Its higher fat content can be a useful energy source, and its rich mineral and vitamin B12 content provides significant benefits, especially for those needing to boost iron intake. For those who value a broader nutrient profile over pure protein density, lamb can be an excellent addition to a balanced diet.

Ultimately, both are high-quality, complete protein sources that can be part of a healthy eating plan. The best approach is to enjoy a variety of protein sources to maximize your intake of different nutrients. For those focused on lean protein maximization, chicken is the more efficient choice per gram. For those seeking broader nutritional benefits and a richer flavor, lamb is an equally valuable option.

Comparing Key Nutrients (Per 100g, Cooked, Skinless)

Nutrient	Chicken Breast	Lean Lamb Chop
Protein	31g	27g
Fat	3.6g	10g
Calories	165 kcal	202 kcal
Iron	1mg	2.4mg
Vitamin B12	Lower	Higher
Saturated Fat	1g	3.7g

Conclusion

When strictly comparing protein content per gram, a lean cut like skinless chicken breast typically contains more protein than most lamb cuts. While this makes chicken a more efficient choice for those focused on lean mass and caloric intake, lamb offers its own unique set of benefits. Lamb is richer in essential minerals like iron and zinc, and certain vitamins like B12, providing valuable nutritional diversity. Your final choice should align with your specific dietary preferences and health objectives.

For more detailed nutritional information, consult the USDA food safety and nutrition guidelines.

Frequently Asked Questions

Which meat is better for weight loss?

For weight loss, chicken is generally considered the better option, especially lean, skinless cuts like the breast. It provides a higher amount of protein with fewer calories and less fat, helping you feel fuller for longer on a reduced caloric intake.

Is lamb healthier than chicken?

Whether lamb is healthier than chicken depends on your health priorities. Chicken is leaner and lower in saturated fat, making it better for cardiovascular health. However, lamb is richer in certain minerals like iron and zinc and also contains more vitamin B12.

How do the vitamins compare between chicken and lamb?

Lamb is a superior source of vitamin B12, which supports nerve health and red blood cell formation. Chicken is richer in B vitamins such as B3 (niacin) and B5, which are vital for converting food into energy.

Which meat has more iron, chicken or lamb?

Lamb has significantly more iron than chicken. As a red meat, it provides heme iron, which is more readily absorbed by the body than the iron found in chicken.

Does the fat content differ by cut in lamb?

Yes, the fat content in lamb varies greatly depending on the cut. Leaner cuts include the loin chop, while ground lamb and ribs tend to be higher in fat.

What is the protein content of chicken breast per 100 grams?

A 100-gram serving of cooked, skinless chicken breast contains approximately 31 to 32 grams of high-quality protein, making it one of the most protein-dense meat options.

Is protein from chicken or lamb more beneficial for muscle building?

Both chicken and lamb are complete protein sources that provide all the essential amino acids needed for muscle repair and growth. For building lean muscle mass, chicken is often favored due to its higher protein-to-fat ratio.