Chicken breast edges beef for protein per 100 g and per calorie, though lean beef cuts come close.
If you’re picking a dinner that packs the most protein bite-for-bite, chicken breast usually wins, with lean beef right on its heels. Both give you complete amino acids and a steady, satisfying meal. The rest of this guide shows clear numbers (per 100 g cooked), how cooking and fat content change the math, and the easiest swaps to hit daily targets without guesswork.
Beef And Chicken- Which Has More Protein? By The Numbers
To keep it fair, the comparison below uses typical cooked portions and common cuts you’ll find in supermarkets. Values vary with cut and cooking method, but the pattern holds: skinless chicken breast sits at the top for protein density, with tenderloin and sirloin among the beef leaders.
| Food (Cooked) | Protein (g) | Notes |
|---|---|---|
| Chicken Breast, Skinless | ~32 g | Very lean; high protein per calorie. |
| Chicken Drumstick, Skinless | ~24 g | Dark meat; moderate fat. |
| Chicken Thigh, Roasted | ~23 g | Flavorful; higher fat than breast. |
| Beef Top Sirloin, Broiled | ~30 g | Lean steak; strong protein showing. |
| Beef Tenderloin (Filet Mignon), Grilled | ~27 g | Very tender; moderate fat. |
| Ground Beef 90% Lean, Cooked | ~29 g | Protein varies with fat percent. |
| Sirloin Strip Steak, Broiled | ~26–27 g | Balanced cut; slightly richer. |
What Changes The Protein Count?
Cut And Fat Level
Lean cuts concentrate protein. Skinless breast and lean steaks give more protein per 100 g than fattier pieces like chicken thighs or marbled roasts. With ground beef, the leaner the blend (93–95% lean), the higher the protein per weight.
Cooking Method And Water Loss
Roasting, broiling, grilling, and pan-browning drive off water. That raises the protein per 100 g of the finished meat. A saucy braise leaves more water in the mix, which can lower the protein number per 100 g of the cooked portion.
Trimming And Skin
Removing chicken skin trims fat and bumps protein density per bite. Trimming exterior beef fat changes total calories more than protein grams, but the end balance still favors lean cuts for protein per calorie.
Beef Or Chicken: More Protein Per 100 G?
Chicken breast usually tops the chart. Lean beef cuts like sirloin and tenderloin trail slightly but still land in a high-protein range. If you want the most protein for the fewest calories, skinless breast sets the pace. If you want rich flavor and iron with only a minor tradeoff, a lean sirloin is a strong pick.
How This Helps You Hit Daily Protein
Most labels use a daily value of about 50 g protein. That means one hearty serving of either lean steak or chicken breast can cover close to half your day, depending on portion size. Spread protein through the day for better meal satisfaction and muscle upkeep.
Quick Portion Guide
- 100 g cooked chicken breast: ~32 g protein
- 100 g cooked top sirloin: ~30 g protein
- 100 g cooked tenderloin: ~27 g protein
- 100 g cooked chicken thigh: ~23 g protein
Beef And Chicken- Which Has More Protein? Use Cases
Lean Muscle And Weight-Conscious Meals
Choose skinless chicken breast for the best protein-per-calorie ratio. Pair with fibrous sides (greens, beans, roasted vegetables) to keep meals filling without pushing calories too high.
Iron And B-12 Goals
Go with lean beef cuts when you want more iron, zinc, and B-12 in the same plate. Sirloin gives you sturdy protein and those extras with a mild calorie tradeoff.
Batch Cooking And Budget
Ground beef at 90% lean is a friendly middle lane for price, taste, and protein. Batch cook crumbles or patties and portion by weight to keep macros consistent across the week.
Protein Density: Per Calorie Matchup
Even when the raw protein grams are close, chicken breast tends to deliver more protein per calorie. Lean beef cuts do well, but added fat in the cut or cooking can tip the balance. Keep oils light, trim visible fat, and mind sauces to preserve protein density.
For detailed nutrient panels based on USDA data, see the entries for cooked chicken breast (per 100 g) and broiled top sirloin. These pages show the exact protein grams, calories, and minerals by serving size.
Simple Swaps To Gain Protein Without Extra Calories
Chicken Tweaks
- Swap thigh for skinless breast in stir-fries and salads.
- Roast or air-fry with minimal oil to keep the per-calorie protein high.
- Slice chilled, cooked breast thinly to stretch across wraps and grain bowls.
Beef Tweaks
- Pick sirloin, top round, tenderloin, or eye of round for leaner steak nights.
- Choose 90–95% lean ground beef for chili, meatballs, and sauces.
- Drain rendered fat after browning to protect protein density.
Cooking Methods That Preserve Protein Payoff
Dry-Heat Wins For Density
Broiling, grilling, roasting, and air-frying drive off water and keep added fat low. That yields higher protein numbers per 100 g finished weight.
Moist-Heat For Tenderness
Braising or stewing keeps meat succulent and forgiving, though the protein per 100 g portion can look lower since water stays in the mix. If you track macros, weigh portions after cooking and log cooked values.
Cut Selection Cheat Sheet
| Cut | Best Use | Protein Edge |
|---|---|---|
| Chicken Breast, Skinless | Stir-fries, salads, wraps | Top protein per calorie |
| Chicken Drumstick, Skinless | Sheet-pan trays, lunches | Solid protein; budget-friendly |
| Chicken Thigh, Roasted | Tacos, curries, rice bowls | Flavorful; watch added oil |
| Beef Top Sirloin | Grill, broil, pan-sear | High protein with great texture |
| Beef Tenderloin | Quick sear; special meals | Lean; slightly less protein per 100 g than sirloin |
| Ground Beef 90–95% Lean | Chili, sauces, patties | Protein rich; drain fat after browning |
| Sirloin Strip | Broil or cast-iron sear | Balanced macros; strong iron |
How To Decide Fast At The Store
- Pick your goal: maximum protein per calorie (choose skinless chicken breast) or a richer flavor profile with extra iron and zinc (choose lean sirloin).
- Scan the label: for ground beef, the higher the lean number, the better the protein density.
- Plan portions: weigh cooked meat when possible. Protein values in this guide are for cooked weights.
- Keep sauces light: creamy or sugary sauces can overshadow the macro advantage you just gained.
Bottom Line For Busy Weeknights
For pure protein per bite, chicken breast takes the crown. Lean beef cuts are close and bring iron, zinc, and B-12. Rotate both across meals and cook with lighter methods. That mix keeps meals satisfying and your daily protein target easy to reach.