The Top 9 Highest-Protein Meats

If you’re looking to maximize your protein intake, meat is hard to beat. Whether you’re trying to build muscle, stay full longer, or maintain a comfortable weight, meat can help support your goal. But not all meats are equally nutritious. Let’s take a look at the top highest-protein meat options.

Quiz: What foods have the most protein?

1. Chicken breast

Protein per 3 oz serving: 25.1 g

Chicken breast is one of the leanest and most protein-dense cuts of meat you can eat. Like all meats, it's a complete protein. That means it contains all nine essential amino acids your body needs for muscle repair, hormone production, and immune function.

Chicken breast is also high in B vitamins, especially niacin (vitamin B3) and vitamin B6. These vitamins help your body convert food into energy. Chicken breast also provides selenium. This is a mineral found in many animal proteins that supports immune function and thyroid health.

Chicken breast is low in saturated fat and high in protein. This makes it a good choice for people trying to: 

• Build muscle

• Lose or maintain weight

• Simply meet their daily protein needs without adding too many calories

2. Turkey breast

Protein per 3 oz serving: 23.7 g

Like chicken, turkey breast is a lean protein that contains B vitamins. And it’s high in zinc, a mineral which is important for immune function and metabolism. 

Turkey is generally a bit leaner than chicken. This makes it another go-to choice for those with a goal of weight management or muscle building.

EXPERT PICKS: WHAT TO READ NEXT

• Plant vs. animal protein: Both animal and plant proteins are nutritious and can be part of a balanced diet. Here are some of the differences between them.

• What’s saturated fat? Saturated fat is naturally found in animal products. But it’s important to limit your intake of it, since getting too much increases your risk of heart disease. 

• Are charred meats bad for you? Grilling meat, poultry, and fish at high temperatures can create chemicals that are potentially harmful to your health. But there are ways to lower the risk.

3. Lean ground beef

Protein per 3 oz serving: 22.6 g

Ground beef is a nutrient-rich meat known for its:

• Iron and vitamin B12, which are needed for red blood cell production

• Zinc

• Conjugated linoleic acid (CLA), a fatty acid that promotes lean muscle mass in animal studies

Ground beef typically contains more saturated fat than lean poultry. Because of this, you can choose lean or extra-lean varieties. These have a lean-meat-to-fat ratio of 90/10 or 80/20. That way, you can reduce fat without compromising on protein. 

Keep in mind that experts usually recommend a 3 oz serving or less of red meat. This is about the size of the palm of your hand. But many people eat larger portions than this. A typical burger is 4 oz to 6 oz. Still, when nutrition guidelines refer to “one serving,” they mean 3 oz.

4. Pork loin

Protein per 3 oz serving: 24.3 g

Pork is technically a red meat. But pork loin is cut with slightly less fat than ground beef. It’s high in selenium. And it also contains thiamine (vitamin B1), which plays a crucial role in energy metabolism and nervous system function. 

5. Salmon

Protein per 3 oz serving: 21.6 g

Salmon is a fish, not a meat. But it’s on the list because it combines high-quality protein with heart-healthy omega-3 fatty acids, a type of unsaturated fat. Omega-3s support the health of many functions in your body, including your:

• Brain 

• Immune system

• Heart and blood vessels

Salmon is also one of the few foods that provide vitamin D, which is needed for bone strength and immune function. It’s higher in fat than lean meats. But most of the fat in salmon comes from beneficial omega-3s.

6. Lamb chop (lean)

Protein per 3 oz serving: 25.3 g

Lamb (particularly grass-fed lamb) contains more CLA than any other meat. Lamb is also a good source of: 

• Zinc

• Selenium

• Iron

• Vitamin B12

Lamb does tend to have a higher fat content than other meats. But choosing leaner cuts like the leg or loin can help you get the benefits without too much saturated fat. 

7. Steak (top sirloin)

Protein per 3 oz serving: 25 g

Steak lovers, take note. Like ground beef, sirloin steak is rich in: 

• Iron

• Vitamin B12

• Zinc

• CLA

It has less fat than other cuts of steak. It’s also significantly lower in saturated fat than lean ground beef. 

Keep in mind that steaks served in restaurants are usually 8 oz to 9 oz. But the recommended serving size is 3 oz. 

8. Bison

Protein per 3 oz serving: 25 g

Bison has less saturated fat than beef. And its taste is similar to beef, but slightly sweeter. Many people describe its taste as less "gamey" than other wild meats.

9. Venison

Protein per 3 oz serving: 25.5 g

Venison is one of the leanest red meats you can find. It has plenty of B vitamins. Venison also has high amounts of iron, which supports oxygen transport and helps combat fatigue.

Comparing the nutrient content in meats

The table below compares the nutrition of the highest-protein meats (and some common non-meat protein foods).

How much protein do you need?

Protein needs vary from person to person, depending on your age, activity level, and health goals.

The recommended daily allowance (RDA) is 0.8 g of protein per kg of body weight (or about 0.36 g per pound). That means a person weighing 150 lbs would need about 55 g of protein per day. But many groups of people need more protein than that, including: 

• Active individuals and those trying to build or preserve muscle: 1.2 g to 2.0 g of protein per kilogram of bodyweight

• People trying to lose weight: 1.07 g to 1.6 g of protein per kilogram of bodyweight, to help preserve muscle while helping you feel full

• Older adults: 1.0 g to 1.3 g of protein per kilogram of bodyweight, to help prevent age-related muscle loss

Can you get too much protein?

There’s no official upper limit for protein. But it’s possible to get too much protein. Try not to get more than 2 g of protein per kg of body weight per day. Getting more protein than that can:

• Affect kidney health and increase the risk of dehydration in some people

• Lead to unintentional weight gain, especially if too much protein intake is from animal protein 

• Crowd out other nutrients from your diet, such as fiber 

If you have kidney disease or other health concerns, it’s important to talk to your healthcare team to determine the right amount of protein for you.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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