Cooked chicken breast packs ~31g protein per 100g, while lean cooked beef lands near ~26g per 100g, with cut and method shifting the totals.
If you’re comparing poultry and red meat for macro targets, protein density matters more than broad claims. Below you’ll find clear numbers by cut, serving size, and calories, plus quick guidance on portions and cooking loss. The aim is simple: help you plan meals without opening extra tabs.
Beef And Chicken Protein Content By Cut
Protein varies by cut, fat level, bone/skin, and moisture loss during cooking. Skinless chicken breast sits at the top for protein-per-gram among common cuts. Lean beef cuts are close behind, especially round and sirloin. Ground beef changes with fat percentage. Values below use cooked weights so they match what’s on your plate.
| Cut (Cooked) | Protein / 100g | Protein / 3 oz (85g) |
|---|---|---|
| Chicken Breast, Skinless | ~31 g | ~26 g |
| Chicken Thigh, Skinless | ~25 g | ~21 g |
| Chicken Drumstick, Skinless | ~24 g | ~20 g |
| Chicken Wing, Skinless | ~22 g | ~19 g |
| Beef Top Sirloin, Lean | ~26 g | ~22 g |
| Beef Top Round/Round Roast, Lean | ~27 g | ~23 g |
| Ground Beef 85% Lean, Crumbled | ~26 g | ~22 g |
| Beef Chuck/Shoulder, Trimmed | ~25 g | ~21 g |
These ranges align with reference datasets used by dietitians and food scientists. For poultry, the USDA FSIS chicken & turkey facts reflect how cut and preparation shift macros. For beef, the Agricultural Research Service provides detailed tables by retail cut; see the USDA retail beef cuts dataset for lab-measured values by cooked weight and trimming level.
Protein Content In Beef And Chicken Cuts (Cooked)
Cooking method affects protein concentration. Roasting or grilling drives off water and concentrates protein per 100 grams of cooked meat. Braising may retain more moisture and lower the per-100g number, even if the total protein you eat from the full portion is the same.
Why Chicken Breast Leads Per 100 Grams
Boneless, skinless breast is very lean. Less intramuscular fat means more muscle tissue per gram, so the protein share rises. Thighs are flavorful and tender, yet slightly lower in protein density because they carry more fat and retain more moisture after cooking.
Where Lean Beef Wins
Top round and sirloin hang tight with poultry on protein density while adding iron, zinc, and B12. Choose lean trims and cook to a moderate doneness to keep moisture without adding fat. If you use ground beef, the leaner the grind, the closer it sits to round or sirloin per 100 grams.
Serving Sizes That Map To Real Plates
Labels and articles often quote 3 ounces (85 g) cooked as a standard portion. Many people eat closer to 4–6 ounces at a meal. Use these quick hits to budget protein without math overload:
Chicken Portions
- Chicken breast, skinless (cooked): ~8–9 g protein per ounce; 4 oz gives ~32–36 g; 6 oz gives ~48–54 g.
- Chicken thigh, skinless (cooked): ~7 g per ounce; 4 oz gives ~28 g; 6 oz gives ~42 g.
- Drumstick or wing, skinless (cooked): ~6–7 g per ounce of meat; totals vary if bone remains on the plate.
Beef Portions
- Top sirloin/top round (cooked): ~7–8 g per ounce; 4 oz gives ~28–32 g; 6 oz gives ~42–48 g.
- Ground beef, 85% lean (cooked): ~7–8 g per ounce; 4 oz gives ~28–32 g; 6 oz gives ~42–48 g.
- Chuck/shoulder (cooked): ~6–7 g per ounce; slow methods can change moisture and weight.
Beef And Chicken Protein Content In Context
The phrase “Beef And Chicken Protein Content” shows up often in meal-prep chats, yet the better question is: how much protein do you want per meal, and how much cooked meat do you enjoy eating? A higher protein density per 100 grams can help when appetite is low or calories are tight. If calories aren’t tight, the gap between lean chicken and lean beef becomes small in practical terms—an extra ounce covers it.
Cooked Weight Versus Raw Weight
Protein numbers can look different because of water loss. A 4-oz raw chicken breast weighs less after cooking; the protein stays, but the weight drops, so the per-100g figure rises. When you compare foods, keep raw-to-cooked conversions consistent.
Skin, Bone, And Trimming
Skin adds fat and reduces protein per 100 grams of the edible portion. Bone-in cuts seem lower per 100 grams if you include the weight of the bone, which you don’t eat. Trim visible fat on beef to nudge the protein density up without changing flavor much when you season well.
Quick Picks For Common Goals
Choose the cut that matches your plan. Here’s a no-nonsense guide you can act on tonight.
High Protein With Lower Calories
- Chicken breast, skinless: top pick for grams per 100 g cooked and grams per calorie.
- Beef top round/sirloin: close second with added iron and B12.
Balanced Protein With Extra Tenderness
- Chicken thighs: slightly lower protein density, juicy texture, forgiving in pans and grills.
- Beef chuck/shoulder: braises well; shred for bowls and tacos; portion by cooked weight.
Budget-Friendly Protein
- Ground beef, 90–95% lean: simple to batch-cook; easy to portion by grams.
- Family packs of chicken breast or thighs: trim, portion, freeze in meal-sized bags.
Protein Per 100 Calories (Handy For Cutting)
When calories matter, looking at grams per 100 calories keeps meals tidy. Numbers below are typical for cooked, trimmed portions.
| Cut (Cooked) | Approx. Calories / 100g | Protein / 100 kcal |
|---|---|---|
| Chicken Breast, Skinless | ~165 kcal | ~18–19 g |
| Chicken Thigh, Skinless | ~200 kcal | ~12–13 g |
| Chicken Drumstick, Skinless | ~190 kcal | ~12–13 g |
| Beef Top Sirloin, Lean | ~180 kcal | ~14–15 g |
| Beef Top Round/Round Roast | ~175 kcal | ~15–16 g |
| Ground Beef 85% Lean | ~250 kcal | ~10–11 g |
| Beef Chuck/Shoulder | ~220 kcal | ~11–12 g |
How To Read Labels And Databases Without Getting Lost
Two traps create confusion: comparing cooked to raw weights and mixing skin-on with skinless entries. Make sure the numbers you pull match your situation. If you want the most rigorous tables by cut and cooking method, the USDA beef cut tables list nutrients for lean-and-fat cooked and lean-only cooked. For poultry, the FSIS nutrition sheet is a handy reference you can keep on your phone.
Meal Ideas That Hit Your Target Protein
Here are flexible patterns you can repeat all week. Each line assumes cooked weights.
30–35 Grams Protein Meals
- 4 oz chicken breast over rice and greens; olive oil and citrus.
- 4 oz top sirloin with roasted potatoes; quick pan sauce from stock.
45–55 Grams Protein Meals
- 6 oz chicken breast, grilled; yogurt-herb dip; warm flatbread.
- 6 oz top round stir-fried with peppers; soy-ginger glaze; steamed rice.
Batch-Cook Bowl Templates
- Lean ground beef (90–95%): season, brown, drain; portion 4–6 oz scoops for bowls.
- Chicken thighs: sheet-pan roast; slice; portion 4–6 oz per container with grains and veg.
Common Variability You Should Expect
Numbers shift in home kitchens. A hotter grill sheds more water. A braise brings it back. Bone-in cuts reduce the edible portion unless you weigh picked meat. Marinated poultry can include added solution that changes the label weight. These aren’t problems—just plan portions by cooked meat on the plate, not the package weight.
Quick Answers To Frequent Comparisons
Is Chicken Always Higher In Protein Than Beef?
Per 100 grams cooked, skinless breast usually edges lean beef by a few grams. Per meal, a slightly larger beef portion closes the gap. Choose the one you enjoy and can season well.
Which Beef Cut Is Closest To Chicken Breast?
Top round and top sirloin are closest on protein density with added minerals. Keep trims lean and doneness moderate to hold moisture.
Does Grinding Beef Reduce Protein?
Grinding doesn’t reduce protein. The fat level does. A 90–95% lean grind lands near sirloin per 100 grams cooked; 80–85% drops a bit because calories from fat rise.
Putting Beef And Chicken Protein Content To Work
Use the numbers above to set a target per meal. If your plan calls for 40–50 grams, 6 ounces of chicken breast or 6 ounces of lean beef will do it. If you prefer thighs or chuck, bump the cooked portion by an ounce or two. Season generously, rest your meat, and weigh the cooked portion once or twice to calibrate your eye. After that, you’ll hit your protein without thinking about it.