Per 100 grams, cooked chicken breast typically outruns most beef cuts for protein, while lean beef catches up on very lean trims.
Quick answer first: if you compare equal cooked weights, chicken breast is usually ahead on raw protein grams and on protein per calorie. Lean beef cuts like top round or sirloin trail closely and sometimes match the count, but fattier beef (or skin-on poultry) slips behind. This piece breaks down the numbers by cut, serving, and protein density so you can pick the right meat for your goals.
Protein By 100 Grams: Chicken Cuts Versus Beef Cuts
Here’s a side-by-side of popular cooked cuts. Values come from reputable nutrient databases that compile or mirror USDA data (linked where cited). Cuts can vary with trimming and cooking, so think of these as realistic benchmarks.
| Cut (Cooked) | Protein / 100 g | Source |
|---|---|---|
| Chicken Breast, Skinless | 32.1 g | MyFoodData |
| Chicken Thigh, Roasted | 23.3 g | MyFoodData |
| Chicken Thigh, Boneless Skinless, Cooked | ~25.0 g | MyFoodData |
| Chicken Drumstick, Roasted (Meat Only) | 23.4 g | MyFoodData |
| Beef, Top Sirloin, Cooked, Broiled | 24.7 g | MyFoodData |
| Beef, Top Round, Cooked, Grilled | 25.3 g | MyFoodData |
| Beef, Ribeye Filet, Cooked, Grilled | ~29.4 g | MyFoodData |
| Ground Beef, 90% Lean, Patty, Cooked | 26.1 g | Recipal (USDA-based) |
Pattern check: chicken breast leads the pack. Some lean beef trims are right behind, and a lean ribeye filet comes close. Darker poultry cuts and fattier beef land lower on protein per 100 g because fat and, for some pieces, skin reduce protein percentage.
Beef Or Chicken- Which Has More Protein? Cut, Trim, And Cooking Matter
The phrase “beef” versus “chicken” hides big swings inside each category. Skin, visible fat, grind, and doneness all shift protein concentration by weight.
Trim Level And Skin
Skinless chicken breast puts nearly all the weight into lean meat, so the protein share climbs. Add skin or pick thigh and the fat share rises, nudging protein down per 100 g. Beef works the same way: trims like top round and sirloin are lean, while well-marbled steaks or higher-fat grinds allocate more weight to fat.
Cooking Loss And Moisture
Heat drives off water and fat. As water leaves, protein by weight can concentrate. That’s why cooked chicken breast clocks a higher number than raw weight would suggest. Different methods (grill, roast, pan) change moisture loss, so two home cooks can land slightly different figures even from the same cut.
Protein Quality
Both meats deliver complete protein with essential amino acids in a highly bioavailable form. For a quick official reference on poultry nutrition basics, see the FSIS chicken and turkey nutrition facts handout (compiled from USDA data).
Protein Per Serving: What A Typical Plate Delivers
Most people portion by pieces, not by a lab scale. Here’s a simple serving view that lines up with common plate sizes:
Three-Ounce Portions (Cooked)
- Chicken breast, cooked, 3 oz: ~26 g protein (Health.com citing USDA).
- Beef top sirloin, cooked, 3 oz: ~24–25 g protein (MyFoodData).
- Ground beef 90% lean, cooked, 3 oz: ~24 g protein (MyFoodData).
- Chicken thigh, cooked, ~3.9 oz thigh: ~27 g protein; per 100 g, it’s about 23–25 g (MyFoodData).
Net takeaway: in a standard 3-oz cooked portion, chicken breast and lean beef are very close. On a grilled plate, you won’t feel much difference in raw grams; calorie for calorie, chicken breast still edges out.
Protein Per 100 Calories: The “Leanest” Choices Win
Protein density helps when you want higher protein with fewer calories. The math below uses the same sources as the first table.
| Cut (Cooked) | Protein / 100 kcal | Notes |
|---|---|---|
| Chicken Breast, Skinless | ~20.4 g | 32.1 g protein and ~157 kcal per 100 g (MyFoodData) |
| Beef, Top Sirloin | ~17.4 g | ~30.8 g protein and ~177 kcal per 100 g (FoodStruct) |
| Beef, Ribeye Filet | ~15.8 g | ~29.4 g protein and ~186 kcal per 100 g estimate (MyFoodData) |
| Beef, Top Round | ~18.3 g | ~25.3 g protein with ~138–150 kcal range per 100 g cut style (MyFoodData) |
| Ground Beef, 90% Lean | ~12.0 g | 26.1 g protein and ~217 kcal per 100 g (Recipal) |
| Chicken Thigh, Boneless Skinless | ~14.0 g | ~25 g protein and ~179 kcal per 100 g (MyFoodData) |
Which One Should You Pick For Pure Protein?
If your goal is maximum protein per bite or per calorie, chicken breast is the easy pick. It gives you the highest protein density in this list and keeps calories modest. When you want beef, go for the lean trims: top round, eye of round, sirloin. You’ll land near chicken breast in serving-size protein while keeping calories in check.
When Beef Makes Sense
Beef brings heme iron, zinc, and B12 in generous amounts. For lifters or busy days where you’re not chasing calorie caps, a lean steak or a carefully trimmed ribeye can fit the plan and still deliver a solid protein hit.
When Chicken Shines
Chicken breast slides into meal prep, salads, wraps, and rice bowls without pushing calories up. If you want to raise protein on a cut or keep fats tight, it’s a simple base. Thighs trade a few grams of protein for juiciness; go skinless and roasted to keep numbers tidy.
Smart Ways To Hit Your Protein Target
Use Easy Portions
- 3 oz cooked chicken breast ≈ ~26 g protein.
- 3 oz cooked top sirloin ≈ ~24–25 g protein.
- One palm-sized piece is usually close to 3–4 oz cooked for many people.
Trim And Cook For Your Goal
- Chase lean trims and remove visible fat if you want more protein per calorie.
- Go skinless on poultry to keep protein percentage high.
- Grill or roast on a rack to let fat drip away; pan methods can retain more fat.
Build Meals Around The Protein
- Anchor the plate with 20–35 g protein portions, then add carbs and fats for energy and flavor.
- Batch cook chicken breast and lean steak; slice, chill, and rotate through bowls, sandwiches, and soups.
Common Questions Wrapped Into One Clear Answer
Beef Or Chicken- Which Has More Protein? On a per-100-gram, cooked basis, chicken breast comes out ahead most of the time. With beef, choose leaner trims and you’ll be neck and neck in a standard serving. If calories matter, chicken breast wins on protein density. If you want richer flavor or higher iron, lean beef is a solid pick that still delivers plenty of protein.
Why Your Label Or Tracker Might Show Different Numbers
Brand And Trim Differences
Butchered thickness, marbling, and water content vary by source. A “sirloin” from one store may not match another cut that shares the same shelf name. Trim level changes fat weight and shifts the protein share even when the cut name looks identical.
Cooking Method And Doneness
Grilling can drop more water and fat than a quick sauté, bumping protein per weight. A longer cook drives off more moisture, changing the math.
Data Set Variability
Databases pull from lab analyses and standard references. You may see small spreads across entries. When you need a single reference point, the USDA FoodData Central listings and compilers like MyFoodData are dependable sources that align with each other over the long run. You can search the full USDA index here: USDA FoodData Central.
Bottom Line For Shoppers
- For the most protein per calorie, grab skinless chicken breast.
- For a balanced protein hit with extra iron and zinc, pick lean beef trims like top round or sirloin.
- For taste first with a strong protein showing, a carefully trimmed ribeye filet works; just watch calories.
Source Notes
Protein and calorie figures are drawn from USDA-aligned databases such as MyFoodData chicken breast, MyFoodData top sirloin, MyFoodData ribeye filet, and the FSIS poultry nutrition sheet. Small differences reflect trim level, moisture loss, and lab method.