What's Healthier: Steak or Grilled Chicken?

November 28, 2025 •

4 min read

According to USDA data, a 100-gram serving of skinless grilled chicken breast has fewer calories and less total fat than a similar portion of top sirloin steak. This nutritional difference is a key factor when considering what's healthier, steak or grilled chicken, but the full picture involves much more than just the basics.

Quick Summary

A detailed comparison of steak and grilled chicken examines macronutrients, micronutrients, and cooking methods. Chicken, especially the breast, generally offers a leaner, lower-calorie protein source. Lean steak, however, provides a higher concentration of iron and zinc. The best choice depends on your specific dietary goals, the cut of meat, and preparation.

Key Points

Lean vs. Lean: Skinless chicken breast is typically leaner than most steak cuts, offering fewer calories and less fat per serving.
Micronutrient Advantage: Steak, even lean cuts, provides more bioavailable iron and zinc than chicken, which is crucial for red blood cell production and immune function.
Heart Health: The American Heart Association recommends choosing poultry over red meat to reduce saturated fat intake, benefiting cardiovascular health.
Weight Management: With lower calories, grilled chicken breast is a more efficient protein for those focused on weight loss or calorie control.
Balanced Diet: The healthiest approach is often including both proteins in your diet, varying your meals to benefit from their unique nutritional profiles.
Cooking Matters: Grilling or baking are healthy methods for both meats, but avoiding charring is important to minimize potentially harmful compounds.
Mindful Portions: Regardless of your choice, portion size is critical for maintaining a healthy diet; a 3-ounce serving of cooked meat is a healthy guideline.

A Head-to-Head Nutritional Breakdown

When deciding what's healthier, steak or grilled chicken, a side-by-side analysis of their nutritional content is essential. While chicken breast is often lauded as the leaner option, specific cuts of steak can be surprisingly comparable. The healthfulness of either option is influenced by fat content, cooking method, and the overall balance of your diet.

Macronutrient Profile: Protein, Fat, and Calories

Protein: Both steak and grilled chicken are excellent sources of high-quality protein, which is vital for building and repairing muscle, as well as promoting satiety. A 100-gram serving of skinless grilled chicken breast contains slightly more protein than a similar cut of lean steak.
Fat and Saturated Fat: This is where the most significant differences lie. On average, chicken contains less total fat and significantly less saturated fat than beef. However, the fat content is highly dependent on the cut of meat. The fat in chicken is mostly in the skin and can be easily removed, while the fat in steak is marbled throughout the meat. Choosing leaner cuts of beef, like eye of round or top sirloin, can drastically reduce fat intake.
Calories: Unsurprisingly, the lower fat content of skinless chicken breast translates to fewer calories per serving compared to most steak cuts. For weight management, this makes chicken a more calorie-efficient protein source, allowing for a larger portion size within a calorie-controlled diet.

Micronutrient Profile: Vitamins and Minerals

While chicken may win the battle of fat and calories, steak holds its own in the micronutrient category, especially concerning certain minerals.

Iron and Zinc: Red meat is a superior source of heme iron, which is more easily absorbed by the body than the non-heme iron found in plants. Steak provides significantly more iron and zinc than chicken, making it particularly beneficial for individuals with or at risk of nutrient deficiencies.
B Vitamins: Both meats contain B vitamins essential for energy metabolism. Steak is notably rich in Vitamin B12, a nutrient found almost exclusively in animal products. Chicken, meanwhile, offers higher levels of other B vitamins, including B3 (niacin) and B6.

The Importance of Cooking Method

How you prepare your meat is just as important as the meat itself. Grilling is a healthy cooking method for both, but high-heat cooking can produce compounds linked to health risks.

Healthier Preparation: Using a low-sodium, oil-based marinade can enhance flavor without adding excessive fat or salt. Trimming all visible fat from steak or opting for skinless chicken breast before grilling can reduce unhealthy fats.
Potential Risks: Cooking meats at high temperatures can form heterocyclic aromatic amines (HCAs), which have been linked to increased cancer risk. Reducing cooking time, flipping frequently, and avoiding charring can mitigate this risk.

Comparison Table: Steak vs. Grilled Chicken Breast (per 100g, cooked)


Nutrient	Lean Sirloin Steak (Approx.)	Skinless Chicken Breast (Approx.)	Key Difference
Calories	131 kcal	106 kcal	Chicken is lower in calories.
Protein	22 g	23 g	Comparable, with chicken being slightly higher.
Total Fat	4.08 g	1.93 g	Chicken has significantly less fat.
Saturated Fat	Higher than chicken	Lower than steak	Chicken is much lower in saturated fat.
Iron	Higher concentration	Lower concentration	Steak offers more bioavailable iron.
Zinc	Higher concentration	Lower concentration	Steak is richer in zinc.
Vitamin B12	Higher concentration	Lower concentration	Steak provides more B12.

Making the Best Choice for You

Ultimately, the healthiest choice depends on your specific health goals. If you are focused on weight loss or heart health, skinless grilled chicken breast, with its lower calorie and saturated fat content, is the clear winner. It’s a lean, versatile protein that supports satiety without excessive fat. However, if you need to boost your intake of minerals like iron and zinc, or are aiming to build muscle mass, lean steak can be a valuable addition to your diet. The American Heart Association recommends prioritizing poultry over red meat to limit saturated fat, but acknowledges that lean beef can fit into a heart-healthy diet in moderation. A balanced approach often involves a mix of both. Varying your protein sources ensures you benefit from the different micronutrient profiles each offers. The key is to choose the leanest cuts available and focus on healthy cooking methods like grilling or baking, rather than frying.

For more detailed nutritional information and guidelines on incorporating different food groups into your diet, consider visiting the official Dietary Guidelines for Americans. This resource offers science-based recommendations for a healthy dietary pattern.

Conclusion

While grilled chicken, particularly the skinless breast, often comes out ahead in a simple comparison due to its lower fat and calorie count, lean steak offers a powerful punch of essential minerals like iron and zinc that chicken lacks. The “healthier” option is not a one-size-fits-all answer but depends on individual nutritional needs and goals. Incorporating both lean proteins into a balanced diet, prepared with healthy cooking methods, is the most comprehensive approach to eating well. By focusing on smart cuts, mindful portion sizes, and diverse meals, you can enjoy the benefits of both without compromise.

Frequently Asked Questions

Skinless grilled chicken breast is generally better for weight loss due to its lower calorie and fat content, making it easier to maintain a calorie deficit while feeling full.

While both are high in protein, a 100-gram serving of skinless grilled chicken breast has slightly more protein than a similar cut of lean sirloin steak.

Chicken is generally considered better for heart health because it contains less saturated fat than most cuts of steak. The American Heart Association advises choosing poultry over red meat to lower cholesterol risk.

Steak provides a higher concentration of heme iron, a form that is more easily absorbed by the body. This makes it a superior source of iron compared to chicken.

No. Leaner cuts of steak like top sirloin, eye of round, and tenderloin are lower in fat and can be part of a healthy, balanced diet when consumed in moderation.

To make grilled chicken healthier, use skinless breast meat, opt for low-sodium marinades made with ingredients like herbs, citrus, and a little olive oil, and avoid charring.

Yes, incorporating both in moderation is a healthy strategy. Varying your protein sources ensures a broader spectrum of nutrients. Focus on lean cuts, proper portion sizes, and healthy preparation methods.