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 26g
Chicken breast	about 26g
Ground turkey	about 23g
Chicken thigh, meat only	about 21g
Ground chicken	about 20g

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 27g
Beef tenderloin steak, trimmed	about 25g
Lean ground beef, 90/10	about 21g
Ground beef, 80/20	about 20g

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 1g of protein for a meaningful jump in fat and calories.

90/10 is the ground beef I generally buy, because it gives a good balance of flavor, protein, and fat. For lighter meals I’ll use 93/7 ground turkey instead. I don’t usually go for 99% lean ground meat, because it tends to dry out, especially in burgers and meatballs. I’d rather have a little fat for flavor and keep the meal satisfying.

See everything tagged beef, including the garlic butter steak bites and the grilled steak.

Pork

Cut	Protein
Pork tenderloin	about 22g

Pork tenderloin carries a few grams less than chicken or turkey breast per serving, but at about 120 calories for 3 oz it sits right alongside them on protein per calorie. 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 21g, a 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?

It’s near the top, but turkey breast edges it out. 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.