What is the Richest Meat in Protein?

December 8, 2025 •

4 min read

According to the USDA, a cooked, boneless, and skinless chicken breast is one of the most efficient sources of protein available, providing about 27 grams per 3-ounce serving. While chicken breast is a leading contender, several other meat and fish options challenge its claim to the title of the richest meat in protein, especially when factoring in fat content and protein density.

Quick Summary

This article explores and compares various types of meat to determine the highest protein source based on grams per serving and protein density. It examines popular choices like chicken and turkey breast, lean beef cuts, game meats such as venison, and certain fish, highlighting key nutritional differences.

Key Points

Chicken Breast is a Protein Powerhouse: A 3-ounce serving of cooked, skinless chicken breast offers 27 grams of protein, making it one of the most efficient lean protein sources.
Canned Tuna Provides Exceptional Protein Density: Canned tuna packed in water delivers one of the highest protein-to-calorie ratios, with up to 35 grams of protein per 5-ounce can for just 140 calories.
Game Meats are High in Protein and Low in Fat: Venison and bison are excellent game meat options, offering high protein content (over 25g per 3oz for venison) while being leaner than many red meats.
Lean Cuts are Key for Red Meat: When choosing red meat, focus on lean cuts like beef sirloin or pork tenderloin, which offer significant protein with lower fat content compared to fattier alternatives.
Fish Offers More Than Just Protein: Fish like salmon and tuna provide high-quality protein along with beneficial nutrients such as heart-healthy omega-3 fatty acids, distinguishing them from other meat sources.
Protein-Rich Meat Sources are Complete Proteins: Animal-based protein sources like meat, eggs, and dairy are considered complete proteins because they contain all nine essential amino acids needed by the human body.

Comparing the Top Contenders for Richest Protein Meat

When evaluating which meat is the richest in protein, the answer often depends on how you measure it: by absolute protein content per serving or by protein-to-calorie ratio. While lean poultry is a consistent champion for its high protein and low fat content, some game meats and certain fish cuts offer compelling alternatives. For anyone looking to optimize their protein intake, understanding these nuances is key.

Poultry: The Go-To for Lean Protein

Chicken Breast: The boneless, skinless chicken breast is widely regarded as a top-tier protein source. A 3-ounce (85g) cooked portion contains an impressive 27 grams of protein, with minimal fat. Its high protein-to-calorie ratio makes it a staple for fitness enthusiasts and those managing their weight. Turkey Breast: Very similar to chicken breast, turkey breast is also an exceptionally lean and protein-dense option. A 3-ounce serving provides around 26 grams of protein. Some sources suggest turkey might have a slight edge in some vitamins and minerals, though the protein difference is negligible.

Game Meats: Exceptionally Lean and High in Protein

For those who hunt or seek out specialty meats, game options are often richer in protein and lower in fat than their domesticated counterparts. Venison: The meat from deer is extremely lean and boasts a very high protein content. A 3-ounce serving of venison tenderloin can contain up to 25.5 grams of protein and is notably lower in fat than most cuts of beef. Some studies report venison loin having over 30 grams of protein per 100g, emphasizing its high density. Bison: Bison meat is another lean red meat that offers significant protein without the high saturated fat often associated with beef. A 3-ounce serving of ground bison provides about 25 grams of protein, along with important nutrients like iron and B vitamins.

Fish and Seafood: Protein Power from the Water

Fish provides high-quality, complete protein, and certain species stand out for their exceptional protein density. Tuna: Whether fresh or canned in water, tuna is a phenomenal protein source. Some figures indicate that grilled tuna can offer an exceptional 34.7 grams of protein per 100g. A 5-ounce can of tuna in water can deliver 30-35 grams of protein for only about 140 calories, making it a highly efficient choice. Salmon: Though fattier than tuna, salmon is still a great protein source with the added benefit of heart-healthy omega-3 fatty acids. A 3.5-ounce serving typically provides around 25 grams of protein.

The Leanest Red Meats

For red meat lovers, choosing the leanest cuts is crucial for maximizing protein while minimizing saturated fat. Beef Sirloin: Lean cuts like top sirloin are excellent options. A 3-ounce serving can provide about 25 grams of protein. When shopping, look for cuts with 'round' or 'loin' in the name, as these are typically the leanest. Pork Loin/Tenderloin: Often overlooked, pork tenderloin is one of the leanest cuts of pork. A 3-ounce portion offers around 22 grams of protein.

Comparison Table: Protein Per Serving (Approx. 3 oz / 85g, cooked)


Meat Type	Approx. Protein (g)	Approx. Calories	Protein to Calorie Ratio
Chicken Breast (skinless)	27	133	Excellent
Turkey Breast (skinless)	26	125	Excellent
Venison (Tenderloin)	25.5	127	Excellent
Tuna (canned in water)	21	100	Exceptional
Bison (ground, lean)	25	152	Very Good
Beef (Top Sirloin)	25	160	Good
Pork (Tenderloin)	22	122	Very Good

Conclusion: The Overall Winner

Based on protein density—the amount of protein per calorie—canned tuna in water is arguably the richest meat in protein, offering an exceptional protein-to-calorie ratio. However, for overall volume per standard serving, skinless chicken breast, turkey breast, and lean game meats like venison are incredibly competitive. The ideal choice depends on dietary goals and preferences, but prioritizing lean cuts, regardless of the animal, is the best strategy for maximizing protein intake and nutritional value.

Making the Best Choice for Your Diet

Prioritize Lean Cuts: Whether it's poultry, red meat, or game, opt for the leanest available cuts to maximize your protein-to-fat ratio. For beef, this means choosing cuts with 'loin' or 'round' in the name.
Consider Calorie Goals: If weight management is a priority, canned tuna in water and skinless chicken or turkey breast offer the most protein for the fewest calories.
Explore Game Meats: Don't overlook game meats like venison and bison, which offer high protein levels and are often leaner than conventional beef.
Vary Your Intake: Consuming a variety of protein-rich meats and fish provides a broader spectrum of vitamins and minerals. For example, beef is high in iron, while fatty fish like salmon offer omega-3s.

Final Thoughts on Rich Protein Sources

Understanding what defines the "richest" meat in protein—whether by sheer amount per serving or efficiency per calorie—allows for more strategic dietary planning. Incorporating lean options like chicken breast, turkey, and tuna, alongside leaner red and game meats, ensures a well-rounded and nutrient-dense approach to meeting protein goals.

Frequently Asked Questions

Skinless chicken breast generally has slightly more protein per ounce than skinless turkey breast, although the difference is minimal. Both are excellent, high-quality sources of protein.

Venison is generally leaner and richer in protein than conventional beef. A 3-ounce serving of venison can contain more protein than a comparable cut of lean beef.

Lean meat has a higher protein-to-fat ratio than fatty meat. While a fattier cut might contain a similar total amount of protein, it will do so for significantly more calories.

A 5-ounce can of tuna packed in water contains approximately 30-35 grams of high-quality protein. It's a very protein-dense and calorie-efficient option.

Lean, high-quality protein sources like chicken breast, turkey breast, and lean beef cuts are excellent for muscle building. These meats provide all the essential amino acids needed for muscle repair and growth.

A cooked 3-ounce portion of pork tenderloin contains approximately 22 grams of protein. It is one of the leanest and most protein-rich cuts of pork.

Yes, game meat like venison, bison, and elk are excellent sources of lean protein. They are typically lower in fat and higher in protein density compared to many farm-raised meats.