Meat Protein (What Meat Has the Most Protein?)

  • By: Jan Helge
  • Date: august 10, 2022
  • Time to read: 10 min.

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Are you beginning a high-protein weight loss plan and making an attempt to hit your macros? In case you are on the lookout for a option to enhance protein whereas maintaining carbs low, there is no such thing as a higher choice on the market than high quality meat protein.

As you propose your menu on the keto weight loss plan, this meat protein information will provide help to make the neatest shopping for choices. Plus, learn to plan a nutritious diet low in saturated fats and excessive in muscle-building protein.

How a lot protein is in 1 cup of cooked meat and seafood?
Bounce to:

Meat is scrumptious, nutritious, and you’ll attain your every day protein consumption simply. That being stated, not all kinds of animal proteins are the identical.

  1. Rooster breast, skinless – 1 cup (245g) = 75.9g protein
  2. Rooster breast, pores and skin eaten – 1 cup (245g) = 67.2g protein
  3. Salmon steak – 1 cup (245g) = 62.4g protein
  4. Floor beef 5% fats – 1 cup (217g) = 59.1g protein
  5. Floor beef 15% fats – 1 cup (217g) = 56.2g protein
  6. Prawns – 1 cup (245g) = 58.9g protein
  7. Tuna – 1 cup (227g) = 57.9g protein
  8. Pork roast – 1 cup (245g) = 56.7g protein
  9. Sirloin steak (fats eaten) – 1 cup (245g) = 56.9g protein
  10. Pork rinds – 1 cup (30g) = 18.4g protein

Dietary values from

Diet in meat

One of many well being advantages of a low-carb weight loss plan that is excessive in meat is that animal protein has all of the important amino acids our our bodies want. Amino acids are important for constructing muscle, the synthesis of hormones, collagen, enzymes, and neurotransmitters resembling serotonin.

Protein is the constructing block of muscle, and it’s important to our well being, particularly on a high-protein low-carb weight loss plan.

Meat is extremely nutrient-dense filled with iron, B-complex nutritional vitamins resembling thiamine, riboflavin, niacin, vitamin B6 and the important vitamin B12. Meat protein is a pure supply of vitality and vitamins resembling iron and vitamin B12 can enhance your crimson blood cells and decrease the chance of anemia.

Which meat do you have to keep away from?

Not all meat and meals from animals are nearly as good for you. Some ultra-processed deli meats are excessive in chemical compounds, preservatives, components, and salt.

That is why it is vital to decide on high-quality meat, for instance, processed meat like sizzling canines don’t have the identical well being advantages as a stunning grass-fed steak.

Whereas lean meats resembling lean floor beef will be part of your weight loss plan, do not draw back from consuming fattier cuts of meat both. Diets larger in fat can assist you shed weight, keep satiated, stability your hormones and a lot extra.

Study extra about the advantages of wholesome fat on this article.

What meat has essentially the most protein?

Meat is made from protein, fats, and water. A high-fat reduce of meat usually may have decrease protein. Low-fat meat will usually have larger protein. Meat that has been brined and absorbed plenty of water may have decrease fats and decrease protein.

Trying to get essentially the most bang in your buck? You might be stunned to listen to that rooster breast has essentially the most protein in it in comparison with all kinds of meat.

It has a formidable 30.9g of protein per 100g/3.5 ounces. BUT beware of shopping for rooster that has been pumped with water.

What’s rooster plumping?

Rooster is usually injected with salted water to maintain the rooster meat moist, tasty, and tender. Water injected into rooster will be 15% – 30% of the rooster you might be shopping for. That is known as chicken plumping.

Why do they inject rooster meat? Once they started to breed bigger chickens, the protein of the rooster meat elevated however their fats decreased, which made for dry bland tasting rooster.

The saline (salted water or brine) they inject into rooster meat additionally has pure rooster flavors, broth, lemon concentrates, and infrequently corn syrup.

So subsequent time you prepare dinner rooster and all that soiled water is on the backside of your pan, it is water that has been added to extend the load, however not the diet, of your meat.

Meat protein: kinds of meat

I’ll cowl the protein quantities in entire meats relatively than processed ones. That is as a result of an important a part of wholesome consuming is consuming actual, entire meals as an alternative of processed meats crammed with pointless carbs and starches, filler, components, and preservatives.

Let’s take a fast have a look at the most well-liked kinds of meat and what number of grams of protein every of them has.


There are 31 grams of protein per 100g/3.5 ounces of skinless rooster breast.

There are 31 grams of protein per 100g/3.5 ounces of skinless rooster breast.

The quantities are related for rooster thigh and rooster drumstick. There are 28.2 grams of protein in a 3.5-ounce thigh and 27.3g of protein in a drumstick.

Many individuals can discover rooster a bit boring, however the suitable seasoning can change all the things! Listed below are 4 alternative ways to make wonderful keto rooster.

Per 100g/3.5 ounces Protein g Fats g Energy
Rooster breast, skinless 30.9 4.5 173
Rooster thigh, pores and skin eaten 28.2 13.2 239
Rooster drumstick, pores and skin eaten 27.3 10 206
Rooster wings, pores and skin eaten 23.8 16.9 254
Desk exhibiting how a lot protein is in 100g/3.5 ounces of rooster.


Pork tenderloin has 28g protein in 100g/3.5oz.

Lean pork like pork tenderloin is one other wholesome alternative. This is how a lot protein is within the various kinds of pork.

Bacon has the best protein as a result of it’s usually cured then dried so a lot of the moisture and water have been eliminated.

  • Pork Tenderloin – 29g protein in 100g/3.5 ounces
  • Floor pork – 21g protein in 100g/3.5 ounces
  • Ham – 23g protein in 100g/3.5 ounces
  • Bacon – 42g protein in 100g/3.5 ounces
  • Pork ribs – 20g protein in 100g/3.5 ounces

In case you are on the lookout for a easy, but scrumptious option to take pleasure in pork, I extremely advocate this one-pan keto pork chop with butter garlic sauce. It is improbable!

Extra keto pork recipes

Per 100g/3.5 ounces Protein g Fats g Energy
Pork tenderloin, no seen fats eaten 28.8 5.5 170
Floor pork, 4% fats 21.1 4 121
Ham, boneless, cured 22.6 9 178
Bacon, centre reduce 42.4 31.4 467
Desk exhibiting how a lot protein is in 100g/3.5 ounces of pork.


Floor beef has 27gprotein in 100g/3.5oz.

Some individuals who have been warned to chop again their saturated fats consumption would possibly need to eat much less crimson meat. Nonetheless, the World Coronary heart Federation really says fat protects us, carbs are dangerous.

Lean beef can nonetheless be a wholesome a part of your weight loss plan as they are typically larger in protein, however do not utterly neglect the scrumptious fatty cuts.

  • Lean floor beef – 27g protein in 100g/3.5 ounces
  • Roast beef – 30g protein in 100g/3.5 ounces
  • Spherical steak – 26g protein in 100g/3.5 ounces
  • Sirloin steak – 27g protein in 100g/3.5 ounces

I exploit floor beef specifically very often for meal prep. Need to do the identical? Listed below are 20 keto floor beef meals that you could simply meal prep.

Extra keto beef recipes

Per 100g/3.5 ounces Protein g Fats g Energy
Lean floor beef, 5% fats 27.3 6.4 174
Floor beef, 15% fats 25.9 14.4 240
Roast beef, no seen fats eaten 29.9 4.5 160
Sirloin steak, fats eaten 26.7 15.1 250
Desk exhibiting how a lot protein is in 100g/3.5 ounces of beef.


Venison deer meat has 26gprotein in 100g/3.5oz.

One other title for deer meat is venison and it’s a full protein supply as properly. There are 26 grams of protein in 3 ounces of venison.

Per 100g/3.5 ounces Protein g Fats g Energy
Venison, floor 26.5 8.2 187
Venison, wild, steaks 35.6 2.5 165
Venison, jerky 33.9 22.4 404
Venison, ribs 30.2 3.2 158
Desk exhibiting how a lot protein is in 100g/3.5 ounces of venison deer meat.


Floor turkey has 19gprotein in 100g/3.5oz.

Turkey is one other lean protein that you could get in three alternative ways. This is how a lot protein is in every kind.

  • Turkey breast – 30g of protein in 100g/3.5 ounces
  • Floor turkey – 19g protein in 100g/3.5 ounces
  • Turkey bacon – 29g protein in 100g/3.5 ounces
Per 100g/3.5 ounces Protein g Fats g Energy
Turkey breast, no seen fats eaten 30.1 2.1 147
Turkey breast, seen fats eaten 27.3 10 206
Floor turkey, 7 % fats 18.7 8.3 150
Turkey bacon 29.5 25.9 368
Desk exhibiting how a lot protein is in 100g/3.5 ounces of turkey.


Salmon has 25gprotein in 100g/3.5oz.

One other tasty option to eat extra protein is by consuming seafood.

Fatty fish like salmon is improbable for mind and intestine well being. There are 25 grams of protein in a small fillet of salmon.

For my part, cooked shrimp and mussels are a few of the most scrumptious protein sources discovered within the ocean. There are 23 grams of protein in 100g of shrimp.

Canned tuna is a really versatile kind of seafood that lasts a very long time in your shelf. There are 25 grams of protein in 100g/3.5 ounces.

Extra keto salmon recipes

Per 100g/3.5 ounces Protein g Fats g Energy
Salmon fillet 25.3 12 210
Shrimp 22.8 1.7 119
Crab, canned, drained 17.9 0.7 83
Tuna, canned, drained 25.5 0.8 116
Desk exhibiting how a lot protein is in 100g/3.5 ounces of seafood.

Plant-based protein meals

There are additionally plenty of high-protein meals that come from crops as an alternative of animals. Some individuals want to eat plant-based protein as a result of it has much less saturated fats, they could suppose it’s higher for the atmosphere, they’re heart-healthy, or for moral causes.

Plant proteins are promoted to be helpful in your coronary heart well being in the event you’re not consuming meat. Consuming them can decrease your coronary heart illness danger and even enhance weight reduction. And, the excellent news is there are many choices that are not loaded in carbs both!

Nonetheless, the flip aspect is that switching from meat to plant protein can have harmful well being penalties. Most plant-based meat options really exceeded the every day really useful allowance for saturated fats, sugar, salt.

Plant-based meat options present under the every day necessities for Vitamin B12, calcium, zinc, magnesium, and potassium.

Greatest vegetarian protein sources

Straightforward protein meals for vegetarians.

These are one of the best protein charts exhibiting high-protein low-carb nuts and seeds. You possibly can see precisely what number of grams of protein, fats, internet carbs, and energy are in every totally different nut and seed.

Cooked lentils and entire grains are sometimes the most typical various to animal proteins, however they’re each high-carb.

However don’t fret, there are many plant-based meals and plant proteins which have all kinds of amino acids and are wholesome protein meals for low-carb vegetarians.

First, peanut butter has a excessive protein content material. There are 8 grams of protein in 2 tablespoons of peanut butter.

Nuts and seeds are an effective way to extend your protein consumption. The preferred sorts are sunflower seeds and pumpkin seeds. Nonetheless, you will have to be aware of the carb rely – see extra on this article about low carb nuts and seeds.

Excessive-protein fruit and greens

What are one of the best high-protein fruits and high-protein greens?

These protein charts for vegatables and fruits will present you precisely which have the best protein and 14 scrumptious recipes to make use of them.

In case you are on a low-carb vegetarian weight loss plan, you must stability protein and carbs correctly. These straightforward fruit and greens protein charts will present you methods to construct a high-protein low-carb vegetarian meal plan.

Excessive-protein dairy

Dairy protein is so versatile.

Dairy protein will be so versatile. It may be utilized in candy and savory recipes and will be eaten as a snack or a part of the primary meal.

Should you do not need to eat meat, however do not thoughts consuming different animal meals, full-fat dairy can assist you get sufficient protein in your day and also you additionally get calcium for bone well being.

Cottage cheese is a lean protein that’s versatile and low in energy. Cottage cheese will be loved as a fast protein snack, particularly in the event you stir via a tablespoon of peanut butter and a sprinkling of pumpkin seeds in your B nutritional vitamins.

Last ideas

As you may see, all types of meat have a wonderful quantity of protein and important amino acids in them.

When you must enhance your consumption of excessive protein meals, meat like lean pork, darkish meat from rooster, or beef gives you important amino acids and provide help to construct lean muscle.

At all times select high-quality protein from an ethically raised supply that is freed from chemical compounds.

Folks additionally ask

Are dairy merchandise high-protein?

Diary generally is a good supply of protein and an ideal addition to a variety of meals. Liquid dairy merchandise are average protein however strong or semi-solid dairy resembling cheddar cheese, cottage cheese, and Greek yogurt are larger.

What are one of the best low-fat sources of protein?

You possibly can eat lean meat, low-fat yogurt, and whey protein, for instance. Top-of-the-line methods to be taught which totally different cuts provide the greatest low-fat meats (resembling lean floor beef) with the best quantity of protein, is to start monitoring your every day consumption of protein.

Monitoring apps will present you the fats content material, energy, protein, and totally different amino acids so you may be sure you meet your protein necessities.

One other low-fat protein supply with fewer energy is cottage cheese which is surprisingly an ideal supply of protein and can be utilized in a wide range of tasty recipes, candy and savory.

Will consuming a high-protein weight loss plan assure muscle development?

Protein is crucial important macronutrient for growing muscle mass as a result of amino acids are the constructing blocks for muscle in wholesome adults BUT you additionally have to be lifting weights or doing resistance coaching to make muscle groups develop.

What are the most cost effective high-protein meats?

The most cost effective high-protein meat that may be present in all grocery shops must be lean floor beef. It’s low-fat and high-protein and infrequently bought in bulk so you should buy it cheaper and is ideal for reasonable meal prep.

References and research

Biochemistry, Essential Amino Acids – NCBI

What is the role of meat in a healthy diet? – PubMed

Unintended consequences: Nutritional impact and potential pitfalls of switching from animal- to plant-based foods. – NCBI

What is chicken plumping? – Wikipedia

Water in meat and poultry – USDA

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