We’ve ranked popular cuts of meat by protein percentage to help you choose the best options for high-protein meals!
When it comes to maintaining a high-protein diet, choosing the right meats can make a big difference.
Obviously, not all cuts of meat are equal when it comes to protein content, so we’ve ranked popular meats by their protein percentage to help you make the best choice for high-protein meals.
Why Protein Percentage Matters
The protein percentage in a cut of meat indicates how much of it is made up of protein relative to its total calorie count.
Foods with a low protein percentage often have higher fat and calorie content, adding unnecessary calories that hinder weight management.
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A higher percentage of protein generally means the food is more filling and nutrient-dense without being calorie-heavy.
Top Protein-Rich Meats, Ranked by Protein Percentage per Serving
Here is a ranking of popular cuts of meat from highest to lowest protein percentage.
- Chicken Breast – 31 grams of protein per 3 oz (80% protein)
- Pork Tenderloin – 29 grams per 3 oz (74% protein)
- Chicken Tenderloins – 28 grams per 3 oz (73% protein)
- Flank Steak – 28 grams per 3 oz (73% protein)
- Sirloin Steak – 27 grams per 3 oz (72% protein)
- Ground Turkey (lean) – 26 grams per 3 oz (70% protein)
- Chicken Thighs – 26 grams per 3 oz (68% protein)
- New York Strip Steak – 25 grams per 3 oz (67% protein)
- Pork Chops – 24 grams per 3 oz (66% protein)
- Chicken Legs – 24 grams per 3 oz (65% protein)
- T-Bone Steak – 23 grams per 3 oz (63% protein)
- Chuck Steak – 22 grams per 3 oz (62% protein)
- Filet Mignon – 22 grams per 3 oz (61% protein)
- Skirt Steak – 21 grams per 3 oz (60% protein)
- Ground Chicken – 21 grams per 3 oz (59% protein)
- Lamb Chop – 20 grams per 3 oz (57% protein)
- Pork Sausage – 16 grams per 3 oz (45% protein)
- Ribeye Steak – 19 grams per 3 oz (55% protein)
- Brisket – 18 grams per 3 oz (53% protein)
- Pork Shoulder – 18 grams per 3 oz (52% protein)
- Bacon – 12 grams per 3 oz (40% protein)
Spotlight on the Top Protein Sources
1. Chicken Breast (80% Protein):
One of the leanest and highest protein cuts, chicken breast is so versatile and can be grilled, baked, or shredded into salads. With its high protein-to-fat ratio, it’s the ideal choice for maximizing protein intake without extra calories.
2. Pork Tenderloin (74% Protein):
Pork tenderloin offers a lean, tender option for pork lovers, with a higher protein percentage than most beef and pork cuts. This tender cut works well with marinades and can be roasted, grilled, or sliced into medallions for a high-protein meal.
3. Chicken Tenderloins (73% Protein):
Chicken Tenderloins offer nearly the same high protein percentage as chicken breast, making them a lean, tender option. They’re ideal for quick cooking methods like sautéing or grilling.
4. Flank Steak (73% Protein):
Flank steak is a good option for anyone wanting beef with high protein content. With a lean profile, flank steak is ideal for marinating and grilling.
5. Sirloin Steak (72% Protein):
Sirloin steak strikes a balance between lean and flavorful. It’s commonly used in stir-fries, salads, or on the grill and is often less expensive than other premium cuts like filet mignon.
Beef Cuts: A Comparison
Many beef cuts offer a great protein punch but vary in protein density due to fat content. New York strip and sirloin are top picks for a lean, high-protein choice, while ribeye and brisket contain more fat, lowering their protein percentage but increasing flavor.
The Lower Protein Picks
Ribeye, Pork Sausages, Brisket, Pork Shoulder, and Bacon fall lower on the protein-percentage list due to their higher fat content. However, these cuts still offer a good percent of protein and can add flavor and variety to your diet in moderation.
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We hope this guide on meats with the highest percentage of protein helps you in your quest to eat healthier!
