5 Meats With the Most Protein Per Serving, Medically Reviewed by a Dietitian

Animal meats are among the densest and highest-quality sources of complete protein, meaning they supply all nine essential amino acids in forms readily usable by the human body. Consuming meat cuts that provide the most protein per serving can help you reach your daily protein recommendations.

1. Chicken Breast

• Protein: 32.1 (g) per 3.5 ounces (oz) or 100 grams (g) cooked
• Daily Value (DV) of protein: 64% DV

Chicken breast offers some of the highest protein per serving with minimal fat, especially when consumed without the skin. Research suggests that consuming lean animal protein, such as chicken, can help maintain lean body mass, support satiety (a feeling of fullness), and maintain muscle.

Chicken breast and other poultry also provide essential micronutrients that work synergistically with protein to support overall health. With a lower saturated fat content compared to fattier red meat cuts, chicken also supports dietary guidelines for heart health.

2. Turkey Breast

• Protein: 30.1 g per 3.5 oz or 100 g cooked
• Daily Value (DV) of protein: 60% DV

Comparable to chicken breast, turkey breast is a nutrient-dense, high-quality protein that contributes to daily protein needs with minimal saturated fat. While cooking turkey and other poultry products with the skin intact helps retain moisture and flavor, removing the skin before eating reduces saturated fat and makes for a healthier meal.

3. Lean Beef

• Protein: 26.1 g to 27.7 g per 3.5 oz or 100 g cooked
• Daily Value (DV) of protein: 52% to 55% DV

Research indicates that lean fresh beef can be an efficient source of nutrients when included in an overall healthy, balanced diet, making it a quality choice for meeting recommendations from the Dietary Guidelines for Americans 2020-2025.

Since beef typically contains more saturated fat than lean poultry, consuming lean cuts of beef allows you to enjoy a healthy serving of protein with less fat. Guidelines from the USDA say a lean cut of meat has 10 grams of fat (4.5 grams of saturated fat) or less per 3.5 ounces, while extra-lean cuts have as little as 5 grams of fat (2 grams of saturated fat) per 3.5 ounces.

The amount of protein available from a 3.5-ounce portion of cooked lean beef includes:

• Beef tenderloin roast: 27.7 g; 55% DV
• Lean steak: 27.3 g; 55% DV
• 90% lean ground beef: 26.1 grams; 52% DV

4. Venison (Deer Meat)

• Protein: 26.4 g per 3.5 oz or 100 g cooked
• Daily Value (DV) of protein: 53% DV

While the term “venison” can refer to the meat of any antlered animal, it is most commonly used for deer meat. Compared to many traditional red meats, venison consistently has lower total and saturated fat content, fewer calories per ounce, and a higher protein-to-calorie ratio, indicating that it delivers more protein with fewer calories.

Research indicates that venison from deer meat has a high polyunsaturated fatty acid content and favorable omega-6 to omega-3 ratios, which is generally consistent with a healthier fatty acid profile.

5. Pork Tenderloin

• Protein: 26.2 g per 3.5 oz or 100 g cooked
• Daily Value (DV) of protein: 52% DV

Pork tenderloin, the leanest cut of pork, has a balanced fatty acid profile, meaning it provides similar amounts of saturated fatty acids and monounsaturated fatty acids, which are essential for overall health.

Research comparing overall meat consumption indicates that lean pork can be as effective as lean beef or chicken as a protein source when included in balanced diets. Evidence suggests that consuming lean pork does not lead to poorer body composition and can produce changes in fat mass and weight similar to those of other lean meats, without adverse effects on cardiovascular risk factors, such as blood lipids.