High-Protein Meats: Every Cut, Compared
Protein per serving for the actual cuts people cook with, not a single “meat” average. Numbers are per 3 oz cooked, from USDA FoodData Central. For the full reference list across every food type, see Foods High in Protein.
Chicken and turkey
| Cut | Protein |
|---|---|
| Turkey breast | about 25g |
| Chicken breast | about 26g |
| Chicken thigh, meat only | about 21g |
| Ground chicken or turkey | about 22g |
Breast meat runs a few grams higher than thigh meat and carries less fat alongside it, which is most of why it shows up so often in high-protein cooking specifically (more on that in Is Chicken High in Protein?). See everything tagged chicken or turkey, including the grilled chicken thighs and the crockpot chicken.
Beef
| Cut | Protein |
|---|---|
| Beef top round | about 29g |
| Lean ground beef, 90/10 | about 22g |
| Ground beef, 80/20 | about 20g |
| Beef tenderloin steak | about 22g |
Top round is the standout here, a genuinely lean cut that still carries real beef flavor. The gap between 90/10 and 80/20 ground beef is smaller than most people expect, about 2g of protein for a meaningful jump in fat and calories. See everything tagged beef, including the garlic butter steak bites and the grilled steak.
Pork
| Cut | Protein |
|---|---|
| Pork tenderloin | about 24g |
Pork tenderloin sits right alongside chicken breast and turkey breast for protein density, it just doesn’t get cooked with nearly as often. See everything tagged pork, including the sheet-pan sausage and peppers.
FAQ
Does a fattier cut always mean less protein?
Not by much. 80/20 ground beef carries about 20g of protein per 3 oz cooked against 90/10’s 22g, a real but small gap. Fat changes the calorie count far more than it changes the protein number.
Is chicken breast really the best protein-per-calorie option?
Among common cuts, yes. Chicken breast runs about 26g protein for 140 calories and turkey breast about 26g for 125 calories, a ratio thigh meat, ground meat, and fattier beef cuts don’t quite match. That doesn’t make the others bad choices, it just makes breast meat the one to reach for when calories are the tightest constraint.
Why do recipes list raw weight if these numbers are for cooked meat?
Meat loses water weight as it cooks, typically 25 to 30 percent for beef and ground meat, less for poultry. A recipe often lists the raw amount because that’s what you buy and measure, but the protein numbers here (and on this site’s recipes) are calculated against the cooked weight, since that’s what actually ends up on the plate.
For meals built around these cuts, browse High-Protein Dinner Ideas or start at Foods High in Protein for the full reference list across every food type.