What meat is highest in protein? A Guide to Top Choices

October 11, 2025 •

4 min read

According to USDA data, a cooked, boneless, skinless chicken breast is one of the most efficient sources of protein, providing around 27 grams of protein in a three-ounce serving. However, pinpointing what meat is highest in protein depends on the specific cut and preparation method, as well as considering overall nutritional value, including fat content.

Quick Summary

This guide compares the protein content and nutritional value of various meat types, including poultry, red meat, game, and fish, to identify the best high-protein options for a balanced diet.

Key Points

Chicken and Turkey Breast: These are consistently the highest protein meats per ounce, with very low fat content, making them ideal for weight management.
Lean Game Meats: Venison and bison are excellent lean, high-protein alternatives to traditional red meat, often with lower saturated fat and higher omega-3s.
Nutrient-Dense Red Meat: Lean cuts of beef and pork offer high protein along with vital nutrients like iron, zinc, and B12, though it's important to choose leanest cuts.
Seafood Benefits: Fish like tuna and salmon provide high-quality protein and are rich in heart-healthy omega-3 fatty acids.
Focus on Variety: A balanced diet incorporating different types of lean, high-protein meats and seafood is the best strategy for receiving a complete range of nutrients.
Healthy Preparation: Opt for cooking methods like grilling, roasting, or poaching to avoid adding excess fat and calories to your meal.

Understanding Protein and Your Diet

Protein is a crucial macronutrient composed of amino acids, which are the building blocks for muscles, tissues, hormones, and enzymes. It plays a vital role in muscle repair, immune function, and weight management by promoting satiety. While most people meet their basic protein needs, those with active lifestyles, specific fitness goals like muscle building, or certain dietary plans may require a higher intake. Animal-based sources, like meat, are considered "complete proteins," meaning they contain all nine essential amino acids the body cannot produce on its own.

The Importance of Lean vs. Fatty Cuts

When evaluating protein sources, it's essential to look beyond the total protein count and consider the overall nutritional profile, or the "protein package". Some meats are high in protein but also contain significant amounts of saturated fat, which can impact heart health. Choosing leaner cuts helps maximize protein intake while minimizing saturated fat.

Top Contenders for Highest Protein Meat

While the exact winner depends on the specific cut and how it's prepared, several meats consistently rank high in protein per serving.

Lean Poultry: The Consistent Frontrunner

Chicken and turkey breast are widely recognized for their high protein-to-fat ratio. A 3-ounce serving of cooked, skinless chicken breast typically provides around 27 grams of protein. Similarly, skinless turkey breast offers approximately 26 grams in a three-ounce portion. Their mild flavor and versatility make them diet staples for muscle-building and weight loss.

Game Meat: A Nutrient-Dense Option

For those seeking alternatives to conventional options, certain game meats offer a natural and nutrient-dense choice. Venison, the meat from deer, is exceptionally lean and high in protein, delivering about 25 grams per 3-ounce serving. Other game options like bison and elk also pack a serious protein punch while being lower in saturated fat than many beef cuts. Game birds such as pheasant can also be higher in protein than chicken, according to some analyses.

Lean Red Meat: The Flavorful Choice

Lean cuts of red meat, such as top sirloin steak or 90% lean ground beef, are excellent sources of high-quality protein and essential nutrients like iron, zinc, and vitamin B12. A 3-ounce serving of lean sirloin can provide around 25 grams of protein. Beef also contains creatine, a compound that supports athletic performance.

Pork: Leaner than you think

Modern cuts of pork, such as pork tenderloin, can be surprisingly lean and high in protein. A 3-ounce serving of roasted pork tenderloin contains about 22 grams of protein. It is also a good source of B vitamins and creatine.

The Fish Factor: Seafood's Protein Punch

Fish and seafood are not technically "meat" in the traditional sense but are included in the protein category. They provide a high-quality protein source, often with beneficial omega-3 fatty acids. Canned tuna, for example, can contain up to 25 grams of protein per 100 grams, and salmon offers about 19 grams per 3-ounce serving.

Choosing the Right Meat for Your Goals

Your best choice depends on your dietary needs and health priorities. If your goal is to maximize protein with minimal fat and calories, lean poultry like chicken or turkey breast is likely the most efficient option. For those who prioritize flavor and desire a broader range of micronutrients like iron and zinc, lean cuts of red meat or game meat can be excellent additions to a balanced diet. A diverse diet that incorporates various protein sources, including both lean meat and fish, is recommended for obtaining a full spectrum of nutrients. For guidance on planning a healthy diet, resources like the USDA's MyPlate initiative can provide valuable information.


Meat Type (3 oz cooked)	Protein (g)	Fat (g)	Key Nutrients
Chicken Breast (skinless)	27	2.7	B vitamins, Selenium, Zinc
Turkey Breast (skinless)	26	1.7	B vitamins, Selenium, Zinc
Lean Sirloin Steak	25	6	Iron, B12, Creatine
Venison Tenderloin	25	2	Iron, B vitamins, CoQ10
Bison (ground)	21	7	Iron, B vitamins, Omega-3s
Pork Tenderloin	22	3	B vitamins, Creatine, Zinc
Tuna (canned, drained)	17	0.8	Omega-3s, B12, Niacin
Salmon	19	7.5	Omega-3s, B12, Vitamin D

Conclusion: Making an Informed Choice

When assessing what meat is highest in protein, there isn't a single answer, but rather a group of excellent choices. Lean cuts of chicken, turkey, venison, and certain fish like tuna and salmon provide outstanding protein content relative to their calories and fat. The best approach is to choose a variety of lean, high-quality protein sources to ensure you get a broad range of vitamins and minerals. Always consider cooking methods, as grilling or roasting is preferable to deep-frying to keep the overall meal healthy. By focusing on quality and variety, you can easily incorporate plenty of high-protein meat into a nutritious diet that supports your health and fitness goals.

Frequently Asked Questions

The chicken breast is generally the highest in protein, particularly when cooked skinless and boneless. A 3-ounce serving offers around 27 grams of protein.

Yes, lean red meats like top sirloin and 90% lean ground beef are excellent sources of high-quality, complete protein, as well as important nutrients like iron and vitamin B12.

Fish provides high-quality protein comparable to meat, and certain options like tuna are very high in protein per calorie. Additionally, fatty fish like salmon offer beneficial omega-3 fatty acids.

Yes, other complete protein sources include eggs, dairy, and soy products like tofu and tempeh. Plant-based sources like lentils and chickpeas can also contribute to protein intake when consumed in a varied diet.

While it's difficult to consume dangerous levels of protein from whole foods alone, eating too much red or processed meat can lead to excessive intake of saturated fats and sodium. Moderation and balancing with other foods is key.

White meat from poultry, such as the breast, is leaner and has a slightly higher protein-to-fat ratio than dark meat, like the thigh. However, dark meat contains more iron and zinc.

Healthy cooking methods include grilling, roasting, baking, or slow-cooking, which help retain nutrients without adding excess fats. Avoid deep-frying to maximize the health benefits.