Which Meat Has the Most Protein Per 100g?

October 19, 2025 •

3 min read

Cooked, skinless chicken breast is widely considered one of the most protein-dense meats, often containing over 30 grams of protein per 100g serving. However, other cuts and types of meat, including certain fish and dried options, can challenge this title, especially depending on whether they are measured raw or cooked. Knowing which meat has the most protein per 100g is crucial for anyone focusing on fitness, weight management, or general nutrition.

Quick Summary

This article analyzes the protein content of various meats, distinguishing between raw and cooked values. It reveals the top contenders like chicken breast, turkey, beef jerky, and tuna, providing a detailed comparison to inform dietary choices for fitness and health goals. It also highlights the impact of preparation on protein concentration and nutritional value.

Key Points

Cooked Chicken Breast: Provides one of the highest protein concentrations of common meats at around 32g per 100g, especially when skinless.
Dehydrated Beef Jerky: Achieves the highest protein density per 100g, with some brands exceeding 50g, due to the removal of water.
Cooking Increases Concentration: Cooking meat concentrates its nutrients by removing water, so a cooked portion has more protein per 100g than a raw one.
Tuna is a Top Contender: Canned or fresh tuna offers very high protein levels, with canned varieties often containing around 29g per 100g.
Lean Cuts are Best: To maximize protein while minimizing fat, choose lean cuts like skinless poultry, pork loin, and lean beef (top round).
Vary Your Sources: A balanced approach incorporating a variety of protein types (chicken, turkey, fish, beef) provides a broader range of nutrients.

Understanding Protein Density: Raw vs. Cooked

When comparing the protein content of different meats, it's essential to understand that the cooking process significantly affects the final concentration. As meat cooks, it loses water, which in turn concentrates the nutrients, including protein. A 100-gram serving of cooked meat will therefore have a higher protein count than a 100-gram serving of the same raw meat. Factors like the cut of meat, its fat content, and the cooking method all play a role in the ultimate protein density. This is why a lean, dehydrated product like beef jerky tops the list in terms of sheer protein concentration per 100 grams.

The Top Contenders in the Protein Race

While chicken breast is a celebrated protein source, other meats and fish offer competitive numbers. To get a clear picture, let's look at some of the highest-ranking options, considering both lean cuts and special preparations:

Beef Jerky: Dehydrated beef jerky can contain upwards of 50 grams of protein per 100g, making it exceptionally protein-dense. The removal of water during the drying process is the primary reason for this high concentration.
Chicken Breast: A cooked, skinless chicken breast is a classic winner, typically offering around 32 grams of protein per 100 grams. It is prized for its high protein-to-fat ratio, making it a staple for lean muscle growth and weight management.
Turkey Breast: Similar to chicken, cooked turkey breast is an outstanding source of lean protein, providing about 30 grams per 100g. Its mild flavor and versatility make it a great alternative to chicken.
Tuna: Canned or fresh tuna can be very high in protein. A 100g portion of canned tuna can contain around 29 grams of protein, though this can vary depending on whether it's packed in water or oil.
Lean Beef Cuts: Select cuts of lean beef, such as top round, offer a substantial protein boost. Cooked lean beef can provide around 26-27 grams of protein per 100 grams. The specific cut and preparation method will affect the final count.
Pork Loin: Pork tenderloin or loin, when trimmed of excess fat, is another excellent source, with cooked portions providing approximately 26 grams of protein per 100g.

Comparison Table: Protein Content of Common Meats (Cooked, per 100g)


Meat Type	Estimated Protein (g)	Key Nutritional Notes
Beef Jerky	50+	Highly concentrated due to dehydration; high sodium.
Chicken Breast (skinless)	~32	Very lean, low in fat and calories.
Turkey Breast (skinless)	~30	Similar to chicken breast, low in fat.
Tuna (canned in water)	~29	Good source of omega-3s, low in fat.
Pork Loin	~26	Lean cut, good source of B vitamins.
Lean Beef (Top Round)	~26	Good source of iron and B12.
Salmon	~25	Fatty fish with omega-3s.

Making the Best Choice for Your Diet

Choosing the 'best' high-protein meat depends on more than just the grams per 100g. Your overall health goals, fat intake considerations, and taste preferences should also factor into your decision. For example, while beef jerky boasts the highest protein density, its sodium content might be a concern for some. Similarly, while fattier cuts of meat or certain types of fish might have slightly lower protein-per-gram ratios than lean chicken breast, they offer other nutritional benefits, such as healthy fats and a richer flavor profile.

For those focused on weight loss or lean muscle mass, skinless chicken or turkey breast remains an excellent, low-calorie choice. If you are on a low-carb diet like keto and need more fat, fattier cuts like chicken thighs might be more beneficial. Ultimately, a balanced diet that includes a variety of protein sources is ideal for ensuring you receive a wide range of essential amino acids and micronutrients.

Conclusion

When answering which meat has the most protein per 100g, dried beef jerky technically takes the lead due to its concentrated nature. However, among common fresh or canned meats, cooked, skinless chicken breast is a top contender, offering approximately 32 grams per 100g. Lean turkey breast and canned tuna also provide impressive protein levels, while lean cuts of beef and pork offer strong alternatives with additional vitamins and minerals. The key takeaway is to consider not just the protein grams but also your dietary needs and goals to make the best choice for your health. A well-rounded diet with diverse protein sources ensures you get the full spectrum of essential nutrients your body requires.

Here are some of the best foods for getting a complete protein diet: Complete High Protein Diet.

Frequently Asked Questions

Cooked meat has more protein per 100g than raw meat because the cooking process removes water, which concentrates the protein. While the total protein content in the original piece of meat remains the same, a cooked portion of the same weight will contain a higher percentage of protein.

While chicken breast is an excellent source of lean protein, other options like turkey breast, tuna, and certain beef jerky products can have comparable or even higher protein content per 100g. The best source depends on your specific dietary goals, fat intake needs, and taste preferences.

Beef jerky has a high protein concentration because it is dehydrated. The drying process removes most of the water from the meat, causing the nutrients, including protein, to become highly concentrated. A 100g portion of beef jerky contains a much higher density of protein than 100g of fresh meat.

A cooked, skinless chicken breast typically contains around 32g of protein per 100g, while a cooked, skinless chicken thigh provides about 25g of protein per 100g. The thigh has a slightly lower protein density but a higher fat content, which can make it juicier and more flavorful.

Yes, canned tuna is a reliable and convenient source of protein. A standard 100g serving of canned tuna packed in water can provide approximately 29g of protein. For accurate nutritional information, always check the specific product label, as contents can vary slightly.

Not necessarily. While lean meats like skinless poultry and lean beef cuts offer high protein with less fat, fattier cuts provide different benefits, such as healthy fats (e.g., in salmon) and richer flavor. The best approach is to choose protein sources that align with your overall nutritional goals.

The protein content of lamb and beef can be comparable, depending on the specific cut. For instance, lean beef (top round) can have about 26g per 100g, while certain lamb cuts like the leg can provide around 25g per 100g when cooked. Lean cuts of either are excellent sources of protein.