What Meat Has More Protein Than Steak? Surprising Alternatives

November 21, 2025 •

3 min read

According to nutritional data, certain lean white meats like skinless chicken breast and some types of fish contain a higher protein-to-calorie ratio than many common steak cuts. This demonstrates that while steak is a great source, it's not always the absolute leader in protein concentration, prompting the question: what meat has more protein than steak?

Quick Summary

This article explores several meat, poultry, and fish alternatives that boast a higher protein content than traditional steak. It delves into their specific nutritional profiles, compares protein density, and provides a guide for choosing the best lean options for your dietary needs.

Key Points

Lean Poultry is Protein-Dense: Skinless chicken and turkey breasts often contain more protein per gram than many steak cuts due to their lower fat content.
Seafood Can Surpass Steak: Specific fish like fresh tuna, anchovies, and octopus are protein powerhouses, frequently offering a higher protein concentration per serving.
Game Meats are a Lean Alternative: Venison, bison, and elk are naturally leaner red meats that provide high protein levels, sometimes exceeding that of traditional beef steak.
Consider Protein-to-Calorie Ratio: For weight management or muscle building, focusing on the protein-to-calorie density is key, and lean white meats often excel in this regard.
Nutrient Profile Matters: While protein is important, overall nutritional value, including fat content and essential vitamins and minerals, should be considered when choosing protein sources.

Lean Poultry Leads the Way

When it comes to sheer protein density, lean poultry is a top contender against most cuts of beef steak. The key is to choose skinless and boneless portions to maximize the protein-to-fat ratio. For example, a 100g serving of skinless, cooked chicken breast can contain up to 31g of protein, while lean cuts of steak typically offer around 25-27g per 100g.

Chicken Breast

As a versatile and affordable option, chicken breast is a staple for many fitness enthusiasts. Its low fat content makes its protein particularly concentrated, helping you feel fuller for longer on fewer calories. It is an excellent choice for a variety of dishes, including salads, stir-fries, and grilled meals.

Turkey Breast

Similar to chicken, roasted skinless turkey breast is an incredibly lean and high-protein alternative. With about 26g of protein per 3-ounce serving, it rivals and sometimes surpasses steak. Turkey is also rich in B vitamins, selenium, and zinc, all contributing to energy metabolism and immune function.

Fish and Seafood: A Protein Powerhouse

Don't overlook the bounty of the sea when searching for high-protein options. Many fish and seafood varieties offer more protein per gram than steak, along with heart-healthy omega-3 fatty acids.

High-protein fish and seafood options include:

Tuna: Fresh tuna, and even canned tuna packed in water, can contain a higher protein concentration than steak. Fresh tuna can offer over 30g of protein per 100g.
Cod Roe: This lesser-known but protein-packed delicacy offers a very high protein percentage, with over 23g per 100g.
Anchovies: These small, salty fish are surprisingly protein-dense, packing nearly 29g per 100g, though their high sodium content warrants moderate consumption.
Octopus: With almost 30g of protein per serving and low fat content, octopus is an excellent, though perhaps less conventional, source.

Game Meats Offer Lean, High-Protein Options

Game meats are naturally leaner than their farm-raised counterparts and can therefore offer a higher protein concentration. This is because they are wild, free-ranging animals with less fat.

Venison: Venison, which is deer meat, is exceptionally lean. A 3-ounce serving of venison tenderloin can contain up to 25.5g of protein, making it a powerful contender.
Bison: Bison meat is another nutritious and protein-rich red meat option, often containing less saturated fat than beef while providing about 25g of protein per serving.
Elk: This game meat is lean, flavorful, and provides an impressive 26g of protein per 3-ounce serving.

Comparison Table: Protein Content Per 100g

To put these alternatives into perspective, here is a direct comparison of protein content (grams per 100g serving).


Protein Source	Typical Protein (per 100g)
Skinless Chicken Breast	~31g
Fresh Tuna	~30-31g
Octopus	~30g
Anchovies	~29g
Pork Tenderloin	~26g
Top Sirloin Steak (Beef)	~25-27g
Venison Tenderloin	~25.5g
Bison	~25g

Beyond Protein: Considering Overall Nutrition

While protein content is a primary metric, it is crucial to consider the full nutritional profile of your food. For instance, fatty fish like salmon, though perhaps not topping the protein list, provide beneficial omega-3 fatty acids that support heart and brain health. Leaner red meats like bison and certain beef cuts are rich in iron and vitamin B12, essential for red blood cell production and nerve function. Conversely, processed meats are often high in sodium and preservatives, and should be limited.

For a broader look at healthy protein options, including non-animal sources, you can consult resources like this guide from Harvard Health Publishing on high-protein foods.

Conclusion: Making Informed Choices

For those seeking to maximize their protein intake while potentially reducing fat or calorie consumption compared to some cuts of steak, numerous alternatives exist. Lean poultry such as skinless chicken and turkey breast, along with various fish like tuna and octopus, frequently offer a higher protein density. Even among red meats, game options like venison and bison can be leaner and more concentrated in protein. The best choice ultimately depends on individual dietary goals and taste preferences, but informed decisions can be made by considering the comprehensive nutritional package each protein source provides.

Frequently Asked Questions

Skinless chicken breast is widely regarded as one of the leanest meats with the highest protein density. A 100g serving contains a significant amount of protein with minimal fat and calories.

Yes, on a per-gram basis, a very lean cut like skinless chicken breast typically contains more protein than most common cuts of beef steak. For example, 100g of chicken breast can have up to 31g of protein, while lean steak is often around 25-27g.

Fresh tuna is a strong contender, often surpassing steak with over 30g of protein per 100g. Other examples include octopus and anchovies, which also boast very high protein levels per serving.

Many game meats, such as venison, bison, and elk, are naturally very lean and can offer protein content comparable to or higher than some conventional steak cuts. For instance, venison tenderloin often has a protein density exceeding 25g per serving.

The specific cut and fat content significantly impact the amount of protein per gram. Leaner cuts of any meat, whether poultry, beef, or pork, will have a higher protein concentration than fattier cuts of the same animal.

Choosing high-protein, low-fat alternatives can help with weight management by increasing satiety. They also provide essential amino acids for muscle repair and can offer additional nutrients, such as the heart-healthy omega-3s found in some fish.

While not meat, certain protein-rich foods can rival or exceed steak's protein content. Examples include some types of cheese, complete plant proteins like soy products (tofu, tempeh), and high-protein plant sources like seitan.