Eating enough protein is crucial to maintain and grow strong muscles, speed up recovery after exercise, and support many bodily functions.
Protein is an essential macronutrient along with carbohydrates and fats, but it seems to get a lot more attention than the others.
On social media, "protein-maxxing" is a popular trend which emphasizes upping your protein intake as much as possible through protein-rich foods, such as chicken or beef, as well as fortified food products and supplements.
How much protein do you actually need? The answer will vary depending on your age and activity level.
The recommended daily allowance for the average healthy adult is 0.8 grams of protein per kilogram of bodyweight, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics Caroline Susie previously told TODAY.com.
This is the minimum amount of protein adults should eat every day to meet their basic nutritional needs and maintain muscle mass. However, if you exercise regularly or you're strength training, you may need as many as 1.8 grams of protein per kilogram of bodyweight — which could add up to a daily goal of 100 grams or more.
“It’s best to distribute your protein evenly throughout the day,” Collin Popp, P.hD., dietitian and assistant professor at the NYU Grossman School of Medicine, tells TODAY.com. Generally, aim to eat between 20-40 grams of protein at each meal.
You can get protein from a variety of animal- and plant-based foods. This includes meat, such as poultry, beef, pork and lamb.
Highest Protein Meats
Given that meat is primarily from the muscle tissue of animals, it’s one of the richest natural sources of protein.
Animal proteins are complete proteins, which means they contain all nine essential amino acids, per the Cleveland Clinic. These are building blocks of the protein that make up muscle tissue, so they're crucial for muscle growth.
However, not all meat is equal. Different animals and different cuts of meat have varying amounts of protein, fat and other nutrients.
Which Meat Has the Most Protein?
These seven dietitian-approved meats all provide more than 20 grams of high-quality protein per serving — which is 3 ounces, or the size of your palm — to help you meet your protein goals.
(Although fish is considered meat, this list focuses on meat from land animals.)
Chicken Breast
The humble chicken breast tops the list of meats with the most protein per ounce.
Three ounces of cooked boneless, skinless chicken breast provides the following, per the USDA Nutrient Database:
- 133 calories
- 27 grams of protein
- 2.7 grams of fat
Chicken breast is one of the most efficient sources of protein you can eat. One serving provides enough protein to meet the recommended intake per meal for most people.
The lean protein in chicken helps support muscle repair and growth, making it an excellent food to eat during strength-training. It's satiating but low in calories and fat, which may help with weight management.
Chicken breast is a good source of vitamin B6, which supports energy metabolism and immune function, as well as vitamin B12, which is essential for a healthy nervous system.
It's also rich in minerals including iron, zinc, phosphorous and choline, which supports healthy brain development and memory, according to registered dietitian Frances Largeman-Roth.
Turkey Breast
Turkey breast is another type of white meat poultry that's packed with nutrients, says Largeman-Roth.
Three ounces of roasted skinless, boneless turkey breast provides:
- 125 calories
- 26 grams of protein
- 1.7 grams of fat
Thanksgiving lovers, rejoice. Turkey breast is an incredibly lean, nutritious source of high-quality protein, Popp adds.
The white meat of the breast is especially high in protein and low in calories compared to the dark meat of the bird.
According to Largeman-Roth, turkey breast may have a slight edge over chicken due to its lower fat and cholesterol levels.
Turkey provides B vitamins, immune-boosting zinc, selenium and choline. It's also a good source of tryptophan, an amino acid that supports muscle repair and the production of serotonin and melatonin.
Beef Sirloin
When it comes to red meat, lean cuts of beef tend to be the highest in protein.
Three ounces of top sirloin, trimmed to 0% fat, provides about:
- 160 calories
- 25 grams of protein
- 6 grams of fat
Beef is a tasty, versatile meat that can increase your protein intake.
Red meat is typically higher in calories than white meat poultry because it has a higher fat content, including saturated fat. This is why it's important to choose leaner cuts of beef, Elisabetta Politi, a dietitian at Duke Health, told TODAY.com previously.
Sirloin tends to be the leanest cut of steak, but lean ground beef (90% or higher) is also a healthy option.
Beef provides impressive amounts of brain-boosting vitamin B12 and iron, a mineral that's essential for healthy red blood cells. It's particularly rich in a type called heme iron, which is better absorbed by the body, according to Politi.
Pork Tenderloin
Pork tenderloin is another healthy type of red meat that's rich in protein and other nutrients.
A three-ounce serving of roasted pork tenderloin contains:
- 122 calories
- 22 grams of protein
- 3 grams of fat
Pork tenderloin is often considered the healthiest cut of the pig. It's lower in fat and calories and packed with high-quality protein for muscle growth.
Pork provides vitamins B12, B7 (biotin) and B1 (thiamin), as well as the antioxidant coenzyme Q10. Plus, it's rich in selenium, phosphorus, zinc and iron.
Pork is also an excellent source of creatine, a natural compound that contributes to energy production and is well-known for its benefits for athletic performance and strength, according to Natalie Rizzo, registered dietitian and nutrition editor for TODAY.com.
Lamb Chop
Lamb, which is the meat from young sheep, is a great source of high-quality protein.
Three ounces of lamb loin chop, separable lean-only, contains:
- 177 calories
- 23 grams of protein
- 9 grams of fat (3.4 grams saturated)
If you enjoy the rich, gamey taste of lamb, opt for a chop at dinner to help meet your protein goals.
Lamb loin chops, which are cut from the tenderloin, are leaner and higher in protein compared to fattier cuts, such as rib chops.
Lamb tends to be higher in fat, but it does contain some healthy monounsaturated fatty acids, per the USDA.
In addition to protein, lamb is rich in B vitamins, iron and zinc. It also provides a substantial amount of performance-enhancing creatine, according to Largeman-Roth.
Bison
Bison isn't as widely consumed as beef or pork, but it's still a high-protein healthy red meat option.
Three ounces of cooked grass-fed ground bison contains:
- 152 calories
- 21 grams of protein
- 7 grams of fat
If you're looking for a lean burger that's still packed with flavor, look no further than ground bison.
Bison is a type of game meat, which means the animals are mostly wild or free-range. Grass-fed game animals like wild bison tend to be more nutrient-dense and higher in anti-inflammatory omega-3 fatty acids, TODAY.com previously reported.
Bison is also lower in saturated fat and higher in healthy mono- and poly-unsaturated fats compared to beef, per the USDA.
In addition to protein, bison is a significant source of iron and B vitamins. Bison also makes a delicious and healthy jerky.
Venison
Venison, which typically refers to the meat of deer, is another wild game meat that's naturally lean and high in protein.
Three ounces of cooked venison (deer) tenderloin, lean-only, provides about:
- 127 calories
- 25 grams of protein
- 2 grams of fat
If you’re looking for a red meat that's high in protein but low in fat, venison is a great option. Compared to beef, venison is very low in saturated fat, making it a healthy lean protein source.
Venison is also a good source of B vitamins, iron and coQ10.
Deer was a high-protein staple of the diets of indigenous peoples of North America, and game meat like venison is also eaten in moderation as part of the "Nordic Diet," which is shown to have benefits for blood sugar and cholesterol.
Venison has a distinctly gamey flavor — it's not for everyone, but don't knock it until you try it.
