What Meat Has the Most Protein? 10 Highest Protein Meats

Key Takeaways

• Roasted skinless chicken breast is the highest protein meat, at about 31g of protein per 100g.

• Turkey breast and venison follow closely at about 30g per 100g. Lean beef ranges from 27–31g depending on the cut.

• Protein content varies with the cut and how it’s cooked. Skin, breading, or added fat also affects the nutritional profile.

• Tuna, shrimp, and salmon rival many high protein meats, and fatty fish like salmon also provide omega-3 fats.

• Adults need at least 0.8g of protein per kilogram of body weight daily. Athletes and some older adults may need more.

• Chomps meat sticks are a portable source of high-quality protein, with 10g per Original Beef stick and 12g per Original Turkey stick.

If you’re following a higher protein eating pattern, you want to make it as simple as possible by choosing the foods that are the highest in protein. Turkey, chicken, lean beef, and seafood can all help you build meals with plenty of protein. But which high protein meat deserves the top spot on your plate?

Finding the best meat for protein means considering the cut, preparation, and portion size. This guide compares seven high-protein meats and three seafood options, with simple ways to enjoy them throughout the day.

What Meat Has the Most Protein?

Among high protein foods, roasted skinless chicken breast has the most protein per 100g, at approximately 31 grams. Turkey breast and venison follow closely behind at around 30 grams. Some beef cuts are also a great high protein meat choice for protein density.

Preparation matters when comparing the meat with the most protein. Cooking removes water, concentrating protein by weight without adding extra protein. Skin, breading, and added fat also affect the nutritional profile.

The figures below use cooked, edible portions sourced from the USDA FoodData Central. Each type of meat’s protein content is per 100 grams, but you can find the protein for a 3-ounce portion in the table below.

Highest Protein Meats

Here are the top seven highest protein meats and ideas for how to include them in meals.

Chicken Breast

• Protein per 100g: 31g

Skinless chicken breast provides plenty of protein with relatively little fat. For easy high protein chicken meals, roast a batch and use it in salads, tacos, or grain bowls. Learn more about chicken’s nutritional benefits.

Need an on-the-go, no-cook chicken option? Check out our chicken meat sticks.

Turkey Breast

• Protein per 100g: 30g

Roasted skinless turkey breast is a lean option that works well beyond holiday dinners. Tied with venison, it’s the second highest protein meat on this list. Slice it for sandwiches or add chopped turkey to soups. These figures represent breast meat roasted; packaged deli turkey can have different protein and sodium amounts.

For a convenient packaged turkey option with 12 grams of high-quality protein per serving, check out our turkey meat sticks.

Lean Beef

• Protein per 100g: Approximately 27–31g, depending on the cut

Lean beef’s protein and fat content vary by cut, trimming, and cooking method. Choose trimmed sirloin or round cuts when you want less fat. Thinly sliced steak works well in fajitas, stir-fries, and salads. 

For flavor variety and portable beef options, try our Chomps meat sticks.

Pork Tenderloin

• Protein per 100g: 26g

Roasted pork tenderloin is a lean, high protein meat and a good alternative to poultry. It pairs well with potatoes, vegetables, and whole grains. Roast it with herbs, then slice leftovers for sandwiches or lunch bowls. Tenderloin and pork loin are different cuts, so check the package and nutrition content when shopping.

Lean Ground Beef

• Protein per 100g: 26g

A ground beef patty made from 95% lean beef delivers approximately 26 grams of protein per 100g. It works well in burgers, taco filling, or stuffed peppers. Choosing a higher lean percentage generally reduces fat content, so there is more protein per gram.

Bison

• Protein per 100g: 28g

Roasted lean bison offers substantial protein with little fat. It adds variety if you enjoy beef-like flavors. Ground bison is a high protein meat swap for ground beef in tacos, meatballs, and burgers. 

Venison

• Protein per 100g: 30g

Roasted venison is another high protein meat option. Try it sliced alongside roasted vegetables. Ground venison may include added beef or pork fat, so check the ingredients. New to venison? Our guide to venison and venison jerky covers the basics.

If you aren’t sure how to cook venison, our Salt and Pepper Venison jerky offers a no-cook, portable alternative. 

Highest Protein Seafood Options

Seafood is another great choice for a high protein food. Fatty fish is also a source of omega-3 fatty acids, which impact brain and cardiovascular health. 

Tuna

• Protein per 100g: 29g

The protein in cooked yellowfin tuna is comparable to many other high protein meats. Canned tuna is another convenient option, although its nutritional values vary by species and packing liquid. Fresh tuna can be baked, pan-fried, or grilled because it is heartier than most other types of fish. 

Shrimp

• Protein per 100g: 24g

Plain cooked shrimp has plenty of protein with very little fat. Add it to rice bowls, pasta, or vegetable stir-fries. Breading, butter, and sauces increase calories and fat, so consider preparation when comparing your options.

Salmon

• Protein per 100g: 26g

Cooked sockeye salmon is a high-protein seafood option that also provides omega-3 fats. Bake, grill, or roast it, then serve with vegetables and whole grains. Leftover salmon works well in salads, grain bowls, or wraps.

Quick Reference Protein Table

Use this table to compare each of the highest protein meats and seafood options at a glance: 

How Much Protein Do You Need Each Day?

The adult recommended dietary allowance is 0.8 grams of protein per kilogram of body weight daily. For a 150-pound adult, that’s approximately 54 grams. But this is considered the minimum amount to support muscle maintenance and may not be adequate for everyone.

Your individual protein needs depend on factors such as age, activity level, pregnancy, and health conditions. Athletes and some older adults may benefit from more protein. A registered dietitian can help you determine an appropriate target.

A high protein meat can contribute toward your daily intake, but be sure to include a variety of high protein foods. Although they aren’t on this list, eggs, yogurt, beans, lentils, and tofu also provide protein and other nutritional benefits. Our guide to increasing your protein intake offers more practical ideas.

Easy Ways to Add More High Protein Meat to Your Diet

Adding protein to meals and snacks doesn’t require complicated recipes. Try these convenient swaps:

• Upgrade your snacks: Pair a meat stick with fruit or whole-grain crackers for a protein boost between meals.

• Add meat to breakfast: Combine eggs with leftover chicken or turkey sausage. Find more high-protein breakfast ideas.

• Build protein into lunch: Add chicken, turkey, or lean beef to salads, wraps, bowls, or sandwiches.

• Prep ahead: Cook meat in batches, then refrigerate or freeze portions for later meals.

• Make dinner protein-forward: Choose your high protein meat, then round out the meal with vegetables and whole grains.

• Plan for busy days: Keep shelf-stable meat snacks available when you’re traveling, working, or on the go.

Chomps Meat Snacks Made With High-Quality, Protein-Rich Meats

Chomps meat sticks are a portable source of high-quality protein that you can grab between meals. Full-size Original Beef sticks provide 10 grams of protein, while Original Turkey sticks have 12 grams.

Their individually wrapped format makes them easy to pack without cooking or refrigeration before opening. 

Frequently Asked Questions

What meat has the most protein?

Chicken breast leads as the highest protein meat in this guide at about 31 grams per 100g. Certain other cuts or dried meats may contain more protein by weight.

What is the highest protein meat per 100g?

There is no single winner for highest protein as it depends on cut and preparation. Chicken breast, turkey breast, venison, and some lean beef cuts rank highly among cooked meats.

What meat is highest in protein and lowest in fat?

Skinless turkey and chicken breast are low fat, high protein options. Lean bison also provides substantial protein with relatively little fat.

Is chicken or beef higher in protein?

It depends on the cut. Chicken breast provides approximately 31 grams per 100g, while a broiled 95% lean ground beef patty provides approximately 26 grams.

Is turkey a high-protein meat?

Yes. Roasted skinless turkey breast provides approximately 30 grams of protein per 100g.

What are the best lean meats high in protein?

Options include skinless chicken and turkey breast, pork tenderloin, lean beef, bison, and venison.

Are Chomps meat snacks a good source of protein?

Yes. Full-size Original Beef and Original Turkey sticks provide 10 and 12 grams of high-quality protein, respectively. Protein amounts for other varieties vary by flavor and size.