What is higher in protein than steak?: Exploring Diverse Nutrition Diet Options

November 11, 2025 •

4 min read

While steak is celebrated as a protein powerhouse, a cooked, skinless chicken breast often contains more protein per 100 grams, alongside lower fat and calories. Exploring other options that are higher in protein than steak can offer a more balanced, heart-healthy diet.

Quick Summary

Several foods, from lean poultry and specific types of fish to concentrated plant sources, offer a higher protein-to-calorie ratio than steak. These alternatives provide exceptional nutrient density and health benefits for a more varied diet.

Key Points

Chicken Breast: Provides more protein per 100g than many cuts of steak, with fewer calories and less fat.
Fish and Seafood: Tuna, cod, and shrimp are high-protein, low-fat animal options rich in other nutrients like omega-3s.
Concentrated Seeds: Tiny seeds like hemp and pumpkin are packed with a higher protein density per 100g compared to steak.
Plant-Based Power: Soy products such as tempeh offer a complete protein and can be an excellent steak alternative for vegetarians and vegans.
Evaluate the 'Protein Package': Consider not just the grams of protein, but the complete nutrient profile of a food, including its fat and fiber content.

For many, steak is synonymous with a high-protein meal. A cooked steak contains about 24–29 grams of protein per 100g, depending on the cut. However, numerous foods surpass this protein density, sometimes with fewer calories and less saturated fat. By diversifying protein sources, you can enhance your nutrient intake, support satiety, and improve overall health.

Higher Protein Animal-Based Options

Beyond beef, a variety of animal products are exceptional protein sources. By opting for leaner cuts and different animal proteins, you can increase your protein intake while often reducing your consumption of saturated fat.

Chicken Breast: As a top contender, a skinless, cooked chicken breast can provide around 31 grams of protein per 100g, making it a staple for many fitness enthusiasts. It is also lower in fat compared to many cuts of steak.
Fish and Seafood: Many types of fish and shellfish offer a superior protein profile. Yellowfin tuna, for instance, provides about 29 grams of protein per 100g and is an excellent source of omega-3 fatty acids. Other options include:
- Cod: Packs around 19 grams of protein per 100g and is very low in fat.
- Shrimp: Delivers about 24 grams of protein per 100g and is low in calories.
Dairy Products: Certain dairy options are concentrated protein sources, particularly those with reduced fat.
- Greek Yogurt: A 170-gram serving can contain around 18 grams of protein and is rich in calcium and probiotics.
- Cottage Cheese: Provides about 11 grams of protein per 100g and is a great option for a high-protein snack.

Plant-Based Powerhouses with More Protein

For those seeking alternatives to animal products, a number of plant-based foods can deliver a significant protein punch, often with added fiber and no cholesterol.

Soy-Based Foods: Soybeans and products made from them are among the few complete plant-based proteins, meaning they contain all nine essential amino acids.
- Tempeh: Offers about 20.3 grams of protein per 100g, more than tofu, and is a fermented soy product rich in probiotics.
- Edamame: Provides about 11 grams of protein per 100g.
Legumes: These versatile foods are an economical and nutritious source of protein.
- Lentils: Cooked lentils contain around 9 grams of protein per 100g and are also a rich source of fiber and iron.
Seeds: Small but mighty, certain seeds are densely packed with protein.
- Hemp Seeds: With approximately 31.6 grams of protein per 100g, they are an excellent protein source.
- Pumpkin Seeds: Provide nearly 30 grams of protein per 100g.

The Protein "Package": More Than Just Grams

When considering protein sources, it's essential to look at the entire nutrient profile, often called the "protein package". Steak offers iron and B vitamins, but typically contains more saturated fat than chicken breast or fish. Plant-based options, on the other hand, provide fiber and unsaturated fats that are beneficial for heart health and digestion. A varied approach ensures a wider spectrum of nutrients.

Protein Content Comparison: Steak vs. Alternatives


Food (per 100g)	Protein Content (g)	Notes
Beef Steak (lean, cooked)	27-29	Good source of iron and B-vitamins, but can be higher in saturated fat.
Chicken Breast (cooked, skinless)	31-32	A lean source with fewer calories than steak.
Yellowfin Tuna (cooked)	29	Low in fat and calories, rich in omega-3s.
Hemp Seeds	31.6	High in protein, healthy fats, and minerals.
Tempeh (fermented soy)	20.3	A complete plant-based protein with probiotics.
Pumpkin Seeds	29.8	Excellent source of protein, magnesium, and selenium.
Dried Fish (like cod)	63	Extremely high in protein, but also sodium; consume in moderation.

How to Incorporate Diverse Protein Sources

Swap with Poultry and Fish: Easily replace steak in stir-fries or salads with grilled chicken breast or flaked tuna for a leaner option.
Enhance Meals with Legumes: Add lentils to soups or substitute ground beef with lentils in chili for a fiber-rich, high-protein meal.
Boost Snacks with Seeds: Sprinkle hemp or pumpkin seeds over salads, yogurt, or oatmeal for an effortless protein boost.
Choose High-Protein Dairy: Opt for Greek yogurt or cottage cheese for breakfast or as a snack to increase protein intake.
Explore Soy: Use tempeh or firm tofu as a meat substitute in sandwiches, curries, or stir-fries.

Conclusion

While a delicious and potent source of protein, steak is by no means the highest available. Lean poultry, various fish, and several plant-based options like hemp seeds and tempeh all pack more protein per 100 grams. A balanced and varied diet that incorporates these alternatives not only helps increase protein intake but also provides a healthier package of nutrients, including essential fatty acids and fiber, ultimately benefiting your overall health. For more on optimizing your protein intake, consider resources from reputable organizations like Harvard's T.H. Chan School of Public Health, which has extensively researched the importance of the protein source.

Frequently Asked Questions

Lean, skinless chicken breast and certain fish like cod and tuna are often cited for their excellent protein-to-calorie ratio, providing a high amount of protein relative to their low caloric count.

Yes. Plant-based sources can provide all the essential amino acids. Complete proteins like soy products (tofu, tempeh) and quinoa contain all nine, while combining a variety of other plant proteins (like rice and beans) throughout the day ensures a complete amino acid profile.

No. While animal sources are often 'complete' proteins, they can also contain higher levels of saturated fat. Many plant sources, such as soy and quinoa, are also complete, and provide added fiber and beneficial fats, making them an excellent choice for a balanced diet.

The 'protein package' refers to all the nutrients that come with the protein source, including fats, fiber, vitamins, and minerals. A healthier package might include less saturated fat and more heart-healthy fats and fiber, which is often found in fish and plant-based foods.

Turkey breast is another lean, high-protein meat, offering a protein content that is often comparable to or slightly higher than steak. Egg whites also provide almost pure, low-calorie protein.

Hemp, pumpkin, and chia seeds can be easily incorporated into your diet by sprinkling them on yogurt, oatmeal, salads, or blending them into smoothies for a quick protein and nutrient boost.

Yes, some processed meat alternatives, particularly those made from soy like tempeh or certain protein powders, can be very high in protein. However, it's best to stick with whole soy foods to get maximum nutritional benefit.