Meat is one of the most protein-dense foods you can eat, but the exact amount varies widely depending on the cut and the animal. On average, most cooked meats provide between 25 and 30 grams of protein per 100 grams (about 3.5 ounces). Lean cuts like chicken breast and turkey breast sit at the top of that range, while fattier cuts like pork belly or ribeye steak fall closer to 20 grams per 100 grams because fat replaces some of the protein. The differences matter if you are tracking intake for muscle building, weight loss, or managing a health condition.
How Much Protein Is In Chicken And Turkey?
Poultry is the go-to protein source for most people tracking macros, and for good reason. Skinless chicken breast is one of the leanest and most protein-rich meats available. A cooked 100-gram portion of skinless chicken breast delivers roughly 31 grams of protein with only about 3.6 grams of fat.
Chicken thigh is noticeably different. The same 100-gram cooked portion provides about 26 grams of protein but closer to 10 grams of fat. The dark meat has more flavor and stays moist during cooking, but you trade a few grams of protein for extra calories.
Turkey follows a similar pattern. Turkey breast is comparable to chicken breast at about 30 grams of protein per 100 grams cooked. Ground turkey varies by fat content — 93% lean ground turkey provides about 27 grams of protein per 100 grams cooked, while regular ground turkey with higher fat content drops to around 25 grams.
Duck and goose are the outliers in poultry. Their meat is darker and richer, with more fat. A 100-gram serving of cooked duck breast without skin has about 25 grams of protein, but the calorie count is significantly higher than chicken or turkey.
How Much Protein Is In Beef Cuts?
Beef protein content depends heavily on the cut’s fat marbling. Leaner cuts consistently deliver more protein per gram of meat.
Eye of round is among the leanest beef cuts. A 100-gram cooked portion provides about 30 grams of protein with only 4 grams of fat. Sirloin steak is similar, offering around 29 grams of protein per 100 grams. Tenderloin and filet mignon provide about 28 grams per 100 grams.
Ribeye steak sits at the other end. Its heavy marbling gives it excellent flavor but lowers the protein density. A 100-gram cooked ribeye provides about 26 grams of protein combined with roughly 20 grams of fat. T-bone and porterhouse steaks fall in between, at about 27 grams of protein per 100 grams.
Ground beef protein depends on the fat-to-lean ratio printed on the package. Here is the breakdown per 100 grams cooked:
- 95% lean ground beef: about 28 grams of protein
- 90% lean ground beef: about 26 grams of protein
- 80% lean ground beef: about 24 grams of protein
- 70% lean ground beef: about 22 grams of protein
Brisket and chuck roast are moderately fatty cuts. Cooked brisket provides about 27 grams of protein per 100 grams, while chuck roast delivers about 26 grams. These cuts are often braised or slow-cooked, which can affect the final protein concentration if you consume the cooking liquid or drain it.
How Much Protein Is In Pork?
Pork is sometimes overlooked as a protein source, but many cuts rival chicken and beef. The key is choosing lean cuts.
Pork tenderloin is the leanest pork cut. A 100-gram cooked portion provides about 29 grams of protein with only 4 grams of fat. Pork loin chops are close behind at about 28 grams of protein per 100 grams, assuming the visible fat is trimmed.
Pork shoulder and Boston butt are fattier cuts commonly used for pulled pork. They provide about 25 grams of protein per 100 grams cooked. The fat content can reach 15 grams or more per serving.
Bacon is the exception that confuses many people. Cooked bacon has about 37 grams of protein per 100 grams by weight — but that number is misleading. After cooking, bacon loses most of its water and fat, concentrating the protein. A typical serving of two slices weighs only about 15 grams total, providing about 6 grams of protein. You would need to eat a very large amount of bacon to match the protein in a pork chop, and the sodium and saturated fat content would be excessive.
Ham varies by preparation. A lean roasted ham provides about 25 grams of protein per 100 grams. Deli-style ham is often lower because it contains added water and binders, dropping to around 18 to 20 grams per 100 grams.
How Much Protein Is In Lamb And Veal?
Lamb is less common in American diets but still appears on many tables. The protein content is comparable to beef when comparing similar cuts.
Lamb leg (roasted, lean only) provides about 28 grams of protein per 100 grams. Lamb chop with the fat trimmed provides about 25 grams per 100 grams. Lamb shoulder is fattier and provides about 24 grams per 100 grams.
Veal is the meat of young cattle, and it is generally leaner than mature beef. Veal cutlet provides about 31 grams of protein per 100 grams cooked. Veal loin and veal sirloin provide about 28 grams per 100 grams. The lean nature of veal makes it one of the higher-protein meat options by weight.
How Much Protein Is In Processed And Cured Meats?
Processed meats follow different rules because they often contain added water, fillers, and other ingredients that dilute the protein content.
Deli turkey breast typically provides about 18 to 20 grams of protein per 100 grams — significantly less than fresh roasted turkey breast. The added water and sodium account for the difference. Check the label; some brands inject a broth solution that further reduces protein density.
Beef jerky is the opposite. Because it is dried, the water is removed, concentrating the protein. A 100-gram serving of beef jerky provides about 33 grams of protein. However, most people eat jerky in 28-gram (1-ounce) servings, which delivers about 9 to 10 grams of protein.
Sausage varies widely. Pork breakfast sausage provides about 15 to 18 grams of protein per 100 grams cooked. Chicken sausage is slightly higher at about 20 grams. The protein content is lower than plain meat because sausages contain fat, water, and often breadcrumbs or other fillers.
Hot dogs are among the lowest protein-density meats. A standard beef hot dog provides about 5 grams of protein per 50-gram link. That translates to roughly 10 grams per 100 grams — less than half the protein of a lean steak.
Does Cooking Method Change Protein Content?
Cooking does not destroy protein in any meaningful way. The protein content per 100 grams changes only because cooking removes water, concentrating the protein. A raw chicken breast might have about 23 grams of protein per 100 grams. After cooking, the same breast loses water and shrinks, so 100 grams of the cooked meat now contains about 31 grams of protein.
This is why nutrition databases list values as “raw” or “cooked.” If you weigh your food raw and log it as cooked, you will overestimate your protein intake. If you weigh cooked and log raw, you will underestimate. Pick one method and stay consistent.
Frying in oil or butter adds fat but does not remove protein. Grilling, baking, roasting, and slow cooking all preserve the protein content. The only cooking method that significantly changes protein profile is prolonged high-heat cooking, which can cause some amino acids to bind with sugars in a process called the Maillard reaction — but the practical protein loss is negligible for normal cooking.
How To Compare Protein Across Cuts Accurately
The most reliable way to compare protein across cuts is to use cooked weight and look for the leanest option within each animal. A simple rule: the more visible fat on a raw cut, the lower the protein per 100 grams after cooking.
Here is a practical comparison of cooked protein per 100 grams across common cuts:
| Meat Cut | Protein (g per 100g cooked) | Key Note |
|---|---|---|
| Chicken breast, skinless | 31 | Lowest fat poultry option |
| Turkey breast, skinless | 30 | Comparable to chicken |
| Eye of round beef | 30 | Leanest common beef cut |
| Pork tenderloin | 29 | Leanest pork cut |
| Sirloin steak | 29 | Good balance of flavor and leanness |
| Veal cutlet | 31 | Very lean |
| Lamb leg, lean | 28 | Trim visible fat |
| Chicken thigh | 26 | More fat than breast |
| Ribeye steak | 26 | Higher fat, rich flavor |
| Pork shoulder | 25 | Fattier, best for slow cooking |
| Ground beef 80% lean | 24 | Drain fat after cooking |
| Bacon | 37 (by weight) | Serving size is tiny; not a practical protein source |
If your goal is maximum protein per calorie, choose chicken breast, turkey breast, eye of round, pork tenderloin, or veal. If you prefer fattier cuts for taste, you will need to eat a larger portion to get the same protein — which also means more calories and saturated fat.
Frequently Asked Questions
Which meat has the highest protein per gram?
Skinless chicken breast, turkey breast, and eye of round beef are tied at the top, each providing about 30 to 31 grams of protein per 100 grams cooked. Veal cutlet is also in this range.
Is protein the same in all cuts of steak?
No. Leaner cuts like sirloin and eye of round provide about 29 to 30 grams per 100 grams, while ribeye provides about 26 grams because its higher fat content displaces protein.
Does cooking meat reduce its protein?
No. Cooking removes water but does not destroy protein. The protein per 100 grams actually increases after cooking because the meat weighs less.
How much protein is in a typical 4-ounce serving of meat?
A 4-ounce (113-gram) cooked serving of lean meat like chicken breast provides about 35 grams of protein. A fattier cut like ribeye provides about 29 grams for the same serving size.
