Discover What Type of Meat Has the Highest Protein Count

November 18, 2025 •

3 min read

According to USDA data, a 100-gram serving of cooked, skinless chicken breast contains over 30 grams of protein. Understanding what type of meat has the highest protein count is crucial for individuals aiming to build muscle, lose weight, or maintain a healthy diet.

Quick Summary

The meat with the highest protein density is typically lean poultry breast, specifically chicken and turkey, followed closely by certain fish and lean game meats. Protein content varies significantly by cut and preparation method.

Key Points

Chicken Breast: The highest protein meat per 100g (cooked, skinless) is typically chicken breast, with up to 32 grams.
Turkey Breast: A very close second, skinless turkey breast offers around 30 grams of protein per 100g.
Lean Cuts are Key: Protein concentration is highest in lean meats because fat and moisture are lower.
Seafood Options: Drained canned tuna is a highly concentrated protein source among seafood, often exceeding 25g per 100g.
Complete Protein: All meat is a complete protein, containing all nine essential amino acids necessary for the body.
Cooking Method Matters: Grilling, baking, or steaming retains the highest protein-to-fat ratio compared to frying.

Introduction: The Importance of Protein in Your Diet

Protein is an essential macronutrient vital for building and repairing tissues, making enzymes and hormones, and supporting immune function. While many foods contain protein, meat sources are considered "complete proteins" because they contain all nine essential amino acids your body cannot produce on its own.

When seeking to maximize protein intake, particularly for fitness goals, knowing what type of meat has the highest protein count is a significant advantage. The concentration of protein in meat is highly dependent on its water and fat content; leaner cuts will invariably have a higher percentage of protein by weight, especially after cooking reduces moisture.

The Protein Powerhouses: Top Meat Types

Focusing on cooked, lean, edible portions provides the most accurate comparison. Here are some of the leading contenders for the highest protein count in meat:

1. Chicken Breast (Skinless)

Chicken breast is widely regarded as one of the best sources of lean protein. A 100-gram (about 3.5 ounces) serving of cooked, skinless chicken breast can provide as much as 31 grams of protein. It is low in fat, making it a staple for bodybuilders and those on calorie-controlled diets.

2. Turkey Breast (Skinless)

Similar to chicken, turkey breast is an exceptional lean protein. Cooked, skinless turkey breast offers around 30 grams of protein per 100-gram serving. It is also rich in B vitamins and minerals like zinc and selenium.

3. Fish (Tuna and Cod)

While technically seafood, certain fish types are extremely high in protein. Canned light tuna, drained, can have over 25 grams of protein per 100 grams. White fish like cod and haddock are also lean and protein-dense, providing around 19-21 grams per 100 grams.

4. Lean Pork Loin

Lean cuts of pork, such as tenderloin or loin chops, are surprisingly high in protein, often containing about 24 grams per 100 grams when cooked.

5. Lean Beef and Game Meats

Lean cuts of beef, such as top sirloin or eye of round, offer around 25-30 grams of protein per 100 grams cooked. Game meats like bison and venison are even leaner than most beef, with bison providing about 25 grams of protein per 100 grams.

Comparison Table: Protein Content Per 100g (Cooked)

To illustrate the differences, the following table compares the approximate protein content of popular cooked meats per 100-gram serving. Note that values can vary based on fat content and preparation.


Meat Type (Cooked, Lean)	Approximate Protein (g) per 100g	Fat Content (g) per 100g
Chicken Breast (skinless)	30 - 32	1 - 3
Turkey Breast (skinless)	29 - 30	1 - 2
Tuna (canned in water, drained)	25 - 29	<1 - 2
Lean Beef (Top Sirloin/Round)	25 - 30	3 - 5
Pork Loin (lean)	24 - 26	4 - 8
Salmon (wild, baked)	22 - 25	6 - 13
Lamb Chop (lean)	25	8

Factors Affecting Protein Count

When selecting meat for high protein, several factors play a significant role:

Cut: Cuts with less fat (tenderloin, breast) have a higher percentage of protein by weight than fattier cuts (ribs, thighs with skin).
Cooking Method: Cooking removes moisture, which concentrates the protein, meaning 100g of cooked meat has more protein than 100g of raw meat. Grilling, baking, and steaming are preferred over frying to keep the fat content low.
Processing: Processed meats (sausages, deli meats, bacon) often contain added fats, sodium, and preservatives, which can lower their protein-to-calorie ratio compared to whole cuts.

Practical Tips for Maximizing Protein Intake from Meat

For individuals focused on health and fitness, integrating high-protein meats into meals is straightforward. Consider the following:

List of High-Protein Meal Ideas

Grilled chicken breast salad with a light vinaigrette.
Turkey mince used in lean bolognese or meatballs.
Canned tuna (in water) mixed with Greek yogurt for a high-protein spread.
Lean beef stir-fry with plenty of vegetables.
Baked salmon fillet with asparagus and quinoa.

Conclusion

While various types of meat offer excellent protein, lean cuts of poultry, specifically chicken breast and turkey breast, consistently provide the highest amount of protein per 100 grams, especially when cooked without skin. These meats are not only protein-dense but also low in fat and rich in essential nutrients like B vitamins. For optimal nutritional value, choose lean cuts and prepare them using healthy methods. Prioritizing what type of meat has the highest protein count can significantly support your dietary and fitness objectives.

Frequently Asked Questions

Skinless chicken breast and skinless turkey breast generally have the highest protein per gram, particularly after cooking, which removes water and concentrates the protein content to potentially over 30 grams per 100 grams.

Chicken breast typically has more protein per serving than most cuts of beef. A 100g serving of cooked chicken breast contains about 31g of protein, while a similar serving of lean beef contains about 25g.

Technically, fish is classified as seafood, not red or white meat from land animals. However, it is an excellent source of high-quality protein, with some types like tuna and cod offering comparable or even higher protein density than some meats.

The leanest high-protein meats are skinless chicken and turkey breast, and game meats like venison and bison, which have very low fat content and consequently a very high protein-to-calorie ratio.

A 100-gram serving of cooked, skinless chicken breast contains approximately 30 to 32 grams of protein.

Cooking does not destroy the protein, but it does remove water, which increases the percentage of protein per 100 grams in the cooked product compared to its raw state.

While processed meats like deli slices or sausages contain protein, they often have higher levels of fat and sodium, which can lower their overall protein percentage compared to unprocessed, lean cuts of meat.