What meat has the highest protein?: A definitive guide to finding the best sources

October 18, 2025 •

4 min read

According to the USDA, a 3-ounce serving of cooked, skinless chicken breast offers approximately 27 grams of high-quality protein. For those focusing on a specific nutrition diet, understanding what meat has the highest protein is essential for optimizing muscle growth, satiety, and overall health.

Quick Summary

This guide reveals which meats and seafood top the protein charts based on different metrics. It compares popular options like poultry, red meat, and game, detailing protein content, calorie load, and overall nutritional value for healthy eating.

Key Points

Chicken Breast is a Top Contender: With up to 32 grams of protein per 100 grams cooked and low fat, skinless chicken breast is a leading source of high-quality protein.
Game Meat is Exceptionally Lean: Wild game like venison and bison offer high protein content with less fat than many conventional meats, making them excellent choices for protein-focused diets.
Some Dried Fish Have the Highest Density: Due to low moisture, dried fish varieties can contain the highest percentage of protein per gram, though often with high sodium levels.
Protein Density is Key for Weight Management: Tilapia and other white fish provide a high protein-to-calorie ratio, making them a great option for those aiming to lose or maintain weight.
Lean Cuts of Red Meat and Pork Provide Excellent Protein: By choosing specific cuts like beef sirloin and pork tenderloin, you can get significant protein while keeping fat in check.

The Foundation of a Protein-Rich Diet

Protein is a crucial macronutrient involved in numerous bodily functions, including building and repairing tissues, synthesizing enzymes and hormones, and supporting immune health. Sourcing high-quality protein is vital, especially for those with fitness goals, such as building muscle or managing weight. However, the "highest protein" meat can be a nuanced topic, depending on whether you prioritize absolute protein content, the protein-to-fat ratio, or the protein-to-calorie ratio. This guide breaks down the contenders based on various factors to help you make the most informed choices for your nutritional needs.

Lean Poultry: The Popular Powerhouses

When most people think of high-protein meat, chicken breast comes to mind, and for good reason. It consistently ranks as one of the leanest and most protein-dense options available.

Chicken Breast (Skinless): Per 100 grams cooked, skinless chicken breast provides a significant amount of protein, often around 31-32 grams. It is low in fat and calories, making it a staple for weight management and muscle building. Its versatility allows it to be prepared in countless ways, from grilling to stir-frying.
Turkey Breast (Skinless): A very close contender to chicken, skinless turkey breast offers a high protein content, with about 29-30 grams per 100 grams cooked. It is also low in fat and packed with B vitamins and selenium. Turkey is an excellent choice for a low-calorie, high-protein meal.

The Rise of Game Meat

For a naturally leaner and often more nutrient-dense alternative, game meat offers some of the highest protein levels.

Venison (Deer): Venison is an exceptionally lean red meat, providing about 25.5 grams of protein per 3-ounce serving. It is significantly lower in fat than beef and is a great source of iron and B vitamins.
Bison: As a healthy alternative to beef, bison is leaner with fewer calories and saturated fat while still offering a rich, savory flavor. A 3-ounce serving of cooked, grass-fed ground bison delivers approximately 25 grams of protein.
Elk: A less common but powerful option, elk provides about 21 grams of protein per 3 ounces and boasts a high protein-to-calorie ratio.

Seafood: The Omega-Rich Contenders

Fish and seafood are not only packed with protein but also offer the added benefit of heart-healthy omega-3 fatty acids.

Dried Fish: While not a common meal item, some types of dried fish offer the highest protein concentration per weight due to dehydration. Species like white sardine can contain over 70 grams of protein per 100 grams. However, this option may be high in sodium and requires careful sourcing.
Canned Tuna: A highly convenient and lean source of protein, canned tuna provides an impressive amount of protein, ranging from 25 to 29 grams per 100 grams. Opt for varieties packed in water to keep fat content low.
Tilapia: Praised for its very high protein-to-calorie ratio, tilapia contains approximately 26 grams of protein per 100 grams. It is a mild-flavored, white-fleshed fish, making it a versatile addition to any diet.
Shrimp: This shellfish is both high in protein (around 22 grams per 3 ounces) and low in calories and fat, making it an excellent choice for weight management.

Red Meat and Pork: Prioritizing Lean Cuts

Even with red meat and pork, choosing the right cut can provide a substantial protein boost without excessive fat.

Lean Beef Cuts: Cuts like sirloin, tenderloin, and 90% lean or higher ground beef are protein-rich options. A 3-ounce serving of top sirloin can provide around 25 grams of protein, along with iron and vitamin B12.
Pork Tenderloin: Often highlighted for its low fat and high protein content, pork tenderloin offers about 22-26 grams of protein per 100 grams cooked.

Comparison of High-Protein Meats (per 100g cooked)

To visualize the differences, here is a comparison table of approximate nutritional values for popular cooked meats.


Food (Cooked)	Protein (g)	Total Fat (g)	Calories (Kcal)
Chicken Breast (skinless)	32	3.5	166
Turkey Breast (skinless)	30	2.1	189
Venison (lean)	29	2.7	127
Bison (lean)	25	4.8	150
Canned Tuna (in water)	29	0.8	128
Tilapia	26	2.7	128
Pork Tenderloin	26	2.7	122
Lean Beef Sirloin	25	6.0	160
Shrimp	24	2.0	99

Optimizing Your Protein Intake

Beyond simply picking a high-protein meat, consider other dietary strategies for optimal results. It's not just about the numbers; the overall "protein package"—including fats, carbs, vitamins, and minerals—is important.

Choose Lean Cuts: Always opt for lean or extra-lean cuts and remove skin from poultry to minimize fat intake, especially if weight management is a priority.
Vary Your Sources: A varied diet ensures you receive a wide spectrum of vitamins, minerals, and fatty acids. Incorporate different meat types, and don't forget excellent vegetarian protein sources like legumes and tofu.
Use Healthy Cooking Methods: Grilling, baking, broiling, and steaming are healthier choices than frying, which can add unnecessary fats.
Mind Your Portions: The American Heart Association recommends around 3 ounces of cooked, lean meat per serving. Portion control is key to reaping the benefits of protein without over-consuming calories.
Consider Game Meat: For a nutrient-dense and flavorful change of pace, exploring wild game like venison or bison offers a healthy profile with less fat and higher protein compared to many conventional meats.

Conclusion

While many meats are excellent sources of protein, lean chicken and turkey breast consistently offer some of the highest protein-to-fat and protein-to-calorie ratios. However, exotic game like venison and lean beef cuts like sirloin also pack a powerful protein punch. Ultimately, the best choice depends on individual dietary goals and preferences. By prioritizing lean cuts, varying your protein sources, and using healthy cooking methods, you can ensure your diet is optimized for your health and fitness objectives. For more information on high-protein food choices, consult reputable resources like Healthline.com.

Frequently Asked Questions

There is no single 'healthiest' meat for everyone. Lean options like skinless chicken breast and fish rich in omega-3s, such as salmon, are generally considered top choices for their high protein and low-fat content. The best choice depends on your specific dietary goals, health needs, and how the meat is prepared.

Gram for gram, lean chicken breast typically has slightly more protein than most lean cuts of beef. However, some lean beef cuts can be comparable. For example, a 100g serving of skinless chicken breast may have around 32g of protein, while a lean beef sirloin steak might have about 25g.

Yes, venison is an exceptionally high-protein meat. It is a very lean red meat, providing about 25.5 grams of protein in a 3-ounce serving, and is lower in fat than many conventional meats.

While fresh fish like salmon has high protein content, canned tuna is also a very concentrated source. Some sources indicate canned tuna can offer up to 29 grams of protein per 100 grams, making it a very efficient and convenient protein option.

Lean meats like skinless chicken breast, turkey breast, and game meats such as bison or venison are ideal for muscle building due to their high protein content and complete amino acid profiles. They provide the necessary building blocks for muscle repair and growth without excess fat.

For the highest protein density per calorie, white-fleshed fish like tilapia often top the list. This makes them a fantastic choice for those on a calorie-controlled diet who want to maximize their protein intake.

Pork is generally high in protein, but the protein and fat content vary significantly by cut. Lean cuts like pork tenderloin are among the highest in protein with low fat, while fattier cuts like bacon are high in fat and should be consumed in moderation.