Which meat has more protein than beef?

November 9, 2025 •

3 min read

According to USDA data, a 3-ounce serving of cooked, skinless chicken breast contains approximately 27 grams of protein, a figure that surpasses the 25 grams found in a similar serving of lean top sirloin beef. Answering the question of which meat has more protein than beef depends heavily on the specific cut and type of protein being considered.

Quick Summary

Several animal proteins contain more protein per ounce than common cuts of beef, including chicken breast, turkey, and various types of fish. The protein density of meat is largely dependent on its fat content, with leaner cuts typically offering more protein by weight.

Key Points

Chicken Breast Leads: A skinless chicken breast often has a higher protein concentration per 100g than most cuts of beef.
Lean Cuts are Key: The leaner the cut of meat, the higher its protein-to-fat ratio will be, regardless of the animal.
Fish for Protein Plus Omega-3s: Fish like tuna and salmon are excellent protein sources that also provide heart-healthy omega-3 fatty acids.
Game Meats are High in Protein: Options like venison and bison are naturally leaner than many types of beef and offer high protein content.
Preparation Affects Nutrition: Cooking methods that minimize added fat, such as grilling or baking, help maintain a meat's optimal protein density.

Lean Poultry: The Consistent Contender

For many health-conscious individuals and athletes, lean poultry like chicken and turkey are go-to sources for high-quality protein. When comparing these with beef, the numbers frequently tip in poultry's favor, especially when selecting lean, skinless cuts. Chicken breast, for example, is renowned for its high protein-to-fat ratio. A standard 100-gram (3.5-ounce) serving of cooked, boneless, skinless chicken breast provides a significant amount of protein while being relatively low in fat and calories. Turkey breast offers a similar, highly competitive protein density, making it another excellent choice for boosting protein intake without adding excess fat.

Why Lean Cuts Matter

The key to understanding why some meats have more protein than others is the proportion of muscle to fat. Beef, particularly fattier cuts, will have a lower protein percentage by weight than a very lean cut of chicken or fish because fat displaces some of the protein content. By choosing the leanest possible cuts of any meat, you maximize the protein yield per calorie. This principle applies across all meat types, from ground options to steaks.

Fish and Seafood: Protein with Added Benefits

While beef is a great source of protein, many fish and seafood options offer a higher protein density along with beneficial nutrients like omega-3 fatty acids. Canned tuna, for example, is a highly convenient and concentrated source of protein, with some varieties offering up to 26.8 grams per 100-gram serving, surpassing many beef cuts. Other fish, such as cod, halibut, and even salmon, are also formidable protein sources that bring heart-healthy fats to the table.

Beyond the Mainstream: Game Meats

For those willing to explore beyond the standard supermarket fare, game meats like venison and bison present compelling nutritional profiles. Venison, being exceptionally lean, can contain more protein per serving than many cuts of beef. Bison is another excellent alternative, offering a slightly different flavor profile and often a better fat profile than conventional beef, all while delivering a substantial protein punch.

The Power of Preparation

How a meat is prepared can also influence its final protein and nutrient content. Grilling or baking lean cuts is preferable to frying, which can add unnecessary fats and calories. For example, a grilled chicken breast retains its high protein concentration, whereas a fried, breaded version will have a different nutritional balance. Similarly, trimming excess fat from a piece of beef will result in a higher protein-to-fat ratio in the final product.

Protein Content Comparison


Meat Type (100g cooked serving)	Approximate Protein (grams)	Notes
Chicken Breast (skinless)	31g	Very lean, high protein density
Turkey Breast (skinless)	30.1g	Very lean, also high in protein
Tuna (canned, drained)	26.8g	Highly concentrated protein source
Lean Beef (mince or sirloin)	26g	Excellent protein, more varied fat content
Venison (lean)	25.5g	Extremely lean game meat
Bison	25g	Game meat with favorable fat profile
Lamb Chop (lean)	25.3g	Leaner cuts offer competitive protein
Salmon	22.1g	Rich in protein and omega-3s
Pork Loin (trimmed)	22g	Good protein-to-fat ratio

The Verdict: A Matter of Preference and Diet

When asking which meat has more protein than beef, the answer is that many do, especially the leanest cuts of poultry, certain game meats, and fish. While beef is a robust source of protein, options like chicken breast and turkey consistently provide a higher protein concentration by weight. The ideal choice depends on your overall dietary goals. For maximum protein with minimal fat, lean poultry often wins. However, other meats like fish offer added benefits, such as omega-3 fatty acids. A varied diet that incorporates several of these protein sources is often the best approach to ensuring a complete nutritional intake. For further nutritional details on different protein sources, consult reliable sources like the Harvard School of Public Health which has a comprehensive section on The Nutrition Source.

Conclusion

In summary, while beef is a classic and valuable source of protein, it is not the top contender in terms of protein density. Lean cuts of chicken and turkey breast frequently offer more protein per serving, as do various species of fish like tuna and salmon. Choosing leaner cuts and minimizing high-fat cooking methods can further increase the protein concentration of any meat. By diversifying your protein sources, you can easily meet your daily needs while enjoying a wide range of flavors and additional health benefits from different types of meat.

Frequently Asked Questions

Generally, yes. A skinless, cooked chicken breast typically contains more protein per 100-gram serving than a comparable serving of cooked lean beef, although the exact amount depends on the cut and fat content.

Among fish, tuna is often cited as having one of the highest protein contents, especially canned varieties. A 100-gram serving of drained, canned tuna can offer a very high protein density.

Yes, venison is an excellent protein source. As a very lean game meat, it often contains more protein per serving than many cuts of beef because it has a significantly lower fat content.

Cooking meat does not change its total protein content, but it can affect the protein density by removing moisture and sometimes fat. Methods like grilling or baking that do not add fat are best for maximizing the protein-to-calorie ratio.

Fatty beef is still a good source of protein, but the protein density will be lower than in lean beef. The higher fat content adds more calories per gram, which means a smaller proportion of the total calories come from protein.

Yes, some plant-based sources and supplements can have a higher protein concentration. For example, soy protein isolate, whey protein powder, and certain plant-based legumes and seeds can be exceptionally high in protein by weight.

Both chicken and beef are high-quality, complete proteins that are effective for building muscle. The best choice depends on overall dietary goals, as lean chicken breast may be preferred for lower-calorie diets, while beef offers a richer profile of certain minerals like iron and zinc.