Which meat has the highest protein in the world?

January 3, 2026 •

5 min read

While chicken breast is a well-known protein source, a look at nutritional data reveals that certain wild game meats and specific fish preparations can offer even higher protein density. The search for which meat has the highest protein in the world uncovers some surprising and highly efficient options for building muscle and promoting satiety.

Quick Summary

An in-depth analysis of lean meats and cooking methods shows that specific game meats and types of fish are the most protein-dense. This goes beyond common options like chicken and beef to highlight superior choices for those focused on maximizing their protein intake per calorie.

Key Points

Game Meat Dominates Lean Categories: Wild game like elk, venison, and bison are consistently among the most protein-dense options due to their naturally low fat content.
Cooking Method Matters: The highest protein-per-weight figures can occur with cooked and moisture-reduced meats, such as grilled lean pork or tuna, which can concentrate the protein content significantly.
Lean Poultry Is a Staple: Skinless chicken and turkey breast are widely available, affordable, and remain excellent sources of high-quality, lean protein.
Seafood offers Unique Benefits: While some fish like tuna are protein powerhouses, others like salmon provide both high protein and essential omega-3 fatty acids for heart and brain health.
Consider More than Just Quantity: Beyond the sheer amount of protein, the overall nutrient profile of the meat—including vitamins, minerals, and fatty acids—is crucial for a healthy diet.
Lean Cuts are Key: Regardless of the animal, choosing lean cuts and preparation methods will maximize your protein intake per calorie.

Demystifying Protein in Meat

For many, a high-protein diet is associated with chicken breasts, but the world of meat offers a broader spectrum of protein powerhouses. Determining which meat has the highest protein requires looking beyond the usual suspects and considering factors like leanness, cooking method, and the origin of the meat. Focusing on grams of protein per 100 grams (about 3.5 ounces) of cooked, lean meat provides the most accurate comparison.

The Role of Lean Meat vs. Fatty Cuts

The fat content of meat is a major determinant of its protein density. A fatter cut will have more calories from fat and thus a lower percentage of protein by weight. Leaner cuts concentrate the protein, making them more efficient for those aiming for a high-protein, low-calorie intake. This is why skinless poultry breast is a top contender, but also why exotic game meat, which is naturally very lean, often surpasses traditional farm-raised options.

Comparing Different Protein Sources

Poultry: The Classic Contender

Chicken Breast (skinless): A perennial favorite, grilled chicken breast offers a significant amount of protein, with sources indicating up to 32g per 100g. Its versatility and availability make it a staple.
Turkey Breast (skinless): Similar to chicken, turkey breast is exceptionally lean and high in protein, often providing around 26-29g per 100g. It's a great substitute for chicken with a slightly different flavor profile.

Game Meat: The High-Density Alternative

Game meats are consistently cited as being among the most protein-dense options, primarily due to their natural leanness and diet.

Elk: Reported to contain around 41.4 grams of protein per 200 calories, or roughly 26g per 3-ounce (85g) serving, elk is a standout performer in the wild game category.
Venison (Deer): As a naturally lean meat, venison tenderloin can provide as much as 25.5 grams of protein per 3-ounce serving. Fallow deer meat has also shown very high protein percentages, sometimes exceeding farm animals.
Moose: Another lean game meat, moose can pack around 29.15g of protein per 100g, according to some analyses.
Bison: A rich-tasting alternative to beef, bison is also very lean, with around 28.32g of protein per 100g reported.

Fish and Seafood: Ocean Protein Powerhouses

Seafood is often overlooked in comparisons focused on red and white meat, but it contains some of the most protein-dense options available.

Grilled Tuna: Some figures show grilled tuna with an impressive 34.7g of protein per 100g, making it a serious contender for the top spot. The cooking method removes moisture, concentrating the protein.
Canned Tuna (in water): A convenient option with a very high protein-to-calorie ratio, often delivering around 22g of protein per 3 ounces.
Salmon: While slightly lower in protein than tuna due to its higher fat content (which contains healthy omega-3s), salmon still provides a respectable amount, around 21-25g per 100g.

Red Meat: Traditional Sources

Lean Beef (e.g., sirloin): Opting for the leanest cuts of beef, like top sirloin, yields about 25 grams of protein per 3-ounce serving, making it a robust option.
Lean Pork (e.g., tenderloin): Pork tenderloin is a lean and excellent protein source, with approximately 22 grams of protein per 3 ounces. One analysis also showed grilled pork to have a very high protein content.

Top High-Protein Meat Comparison Table

For a clear overview, here is a comparison of cooked, lean portions of some of the highest-protein meat contenders based on various sources.


Meat Type (Cooked, Lean)	Protein (g) per 100g	Key Characteristics
Grilled Tuna	~34.7g	Very high protein, rich in omega-3s, low fat.
Grilled Pork (Lean)	~35.6g	Highly concentrated protein when fat is minimal.
Chicken Breast (skinless)	~32g	Very popular, lean, and widely available.
Moose	~29.15g	Naturally very lean game meat, low in fat.
Elk	~26g per 85g serving	Lean game meat with a richer flavor profile.
Venison (Deer)	~25.5g per 85g serving	Exceptionally lean, often low in saturated fat.
Bison	~28.32g	Lean red meat alternative, significant source of iron.
Turkey Breast (skinless)	~29g	Lean, versatile, and lower in fat and cholesterol than chicken.

The Final Verdict: Depends on Preparation

While the absolute 'winner' is debatable due to preparation variables, certain contenders consistently rank at the top. The data suggests that specific preparations of lean pork and tuna can yield the highest protein per 100g. However, when considering common cooking methods, wild game meats like elk and venison are incredibly protein-dense due to their low fat content. Chicken breast remains a reliable, accessible, and high-protein staple. Your choice for the highest protein meat depends on your goals, taste preferences, and willingness to explore different cuts and preparation methods.

Nutritional Benefits Beyond Just Protein

Beyond sheer protein quantity, the type of meat matters for other nutritional benefits. Wild game is often leaner and richer in certain nutrients like omega-3 fatty acids compared to their farm-raised counterparts. Red meats offer significant iron and Vitamin B12, while fatty fish like salmon provide crucial omega-3s for heart and brain health. A balanced diet should include a variety of these high-protein sources, not just the one with the highest number.

In the end, focusing on lean, unprocessed meat sources, regardless of the animal, is the best strategy. The highest protein sources are those with the lowest fat content, and proper cooking methods that avoid adding unnecessary fat will further concentrate the protein. For optimal health, variety is key, and incorporating a mix of these high-protein options will provide a wider range of essential nutrients.

For more information on protein in diet, see the resource at Harvard T.H. Chan School of Public Health.

Conclusion: A Diverse Menu of Protein Champions

The question of which meat has the highest protein in the world doesn't have a single, universal answer. It depends heavily on the specific cut, the preparation method, and whether you're considering game meat, poultry, or fish. While cooked lean tuna and pork show exceptionally high values in some analyses due to moisture loss, lean wild game like elk and venison are remarkably protein-dense in their natural state. Ultimately, a balanced and varied approach, focusing on lean cuts and healthy cooking, is the most beneficial way to meet your protein goals.

Frequently Asked Questions

No, while a very strong contender, specific preparations of lean fish (like tuna) and wild game meats (such as elk or moose) can offer a higher protein-to-weight ratio than chicken breast.

Generally, lean venison is higher in protein than most cuts of lean beef. Venison is naturally leaner and contains less saturated fat, which concentrates the protein content.

Cooking meat concentrates the protein by removing moisture. For example, a 100g portion of grilled meat will have a higher protein content than the same sized portion of raw meat because the water has evaporated.

Some of the leanest meats with the highest protein density are game meats like venison and elk. Skinless poultry breast is also an exceptionally lean choice.

Yes, some plant-based protein powders and isolates, like pea protein or seitan, can have a much higher concentration of protein per 100g due to processing, but they are not whole foods.

Not necessarily. While high protein is important, overall health depends on a balanced diet. High-protein meat choices should be lean and unprocessed to minimize intake of saturated fats and additives.

Yes, consuming a variety of protein sources is recommended. Different types of meat, fish, and poultry offer unique nutritional profiles, including different vitamins, minerals, and healthy fats.