Protein varies by cut and species: lean beef sits near 25 g/100 g, while tuna and sardines can reach ~29–26 g/100 g.
If you’re choosing dinner based on protein, the winner isn’t just “meat” or “seafood.” It comes down to the exact cut of beef and the fish on your plate. Lean steaks and many fish land in the same range per bite, while ultra-lean species like cod trail a bit and dense species like tuna often edge ahead. Below you’ll see how common beef cuts compare with popular fish, first per 100 grams and then by a typical cooked 3-ounce serving.
Beef Or Fish Protein: By Cut And Species
To compare apples to apples, start with a 100-gram view. This standardizes across plate sizes and cooking habits. Values below reflect cooked foods where available and represent widely used nutrient references.
Protein Per 100 Grams
| Food (Cooked Unless Noted) | Typical Protein (g/100 g) | Notes |
|---|---|---|
| Beef Top Sirloin, Broiled | ~24.7 | Lean cut; strong protein density. |
| Beef Ground 85% Lean, Patty | ~25.9 | Protein similar to steak; more fat calories. |
| Beef Top Sirloin Petite Roast | ~24.9 | Comparable to sirloin steak per 100 g. |
| Salmon (Atlantic, Farmed) | ~22.3 | High protein with omega-3 fats. |
| Tuna (Yellowfin) | ~29.5 | Among the highest per 100 g. |
| Cod | ~20.6 | Lean, mild; lower protein density. |
| Mackerel (Atlantic) | ~25.1 | Rich in omega-3s; solid protein. |
| Sardines | ~24.6–25.7 | Canned or cooked; small range by style. |
On a pure 100-gram basis, lean beef sits in the mid-20s for grams of protein. Tuna often tops that list near 30 g/100 g. Salmon lands a touch lower than beef, while mackerel and sardines hang close to lean steaks. Cod is lean and light, so it brings a bit less protein per 100 g than the others.
Beef Or Fish- Which Has More Protein? By Serving Size
Most people think in servings, not 100 grams. A cooked 3-ounce (85 g) portion is a common reference on labels and menus. The table below converts several everyday choices to that serving size so you can plan a plate without a scale.
Protein Per 3 Ounces (85 g), Cooked
| Food (Cooked) | Protein (g/85 g) | Quick Context |
|---|---|---|
| Beef Top Sirloin | ~24–25 g | Lean steak; strong protein per bite. |
| Beef Ground 85% Lean | ~23–24 g | Protein holds; calories rise with fat. |
| Salmon (Atlantic, Farmed) | ~19 g | Protein plus omega-3 fats in one serving. |
| Tuna (Yellowfin) | ~25 g | Very high per serving; lean and dense. |
| Cod | ~17–18 g | Lower protein per serving; ultra-lean. |
| Mackerel (Atlantic) | ~21–22 g | Protein-rich with notable omega-3s. |
| Sardines | ~21 g | Compact protein; canned options are handy. |
What The Numbers Mean For Your Plate
If You Want Maximum Protein Density
Pick tuna or a lean steak like sirloin. Both deliver roughly 24–30 g per 100 g and about 24–25 g per 3-ounce cooked serving. In side-by-side numbers, tuna nudges ahead of typical beef cuts on a per-weight basis, while sirloin stays close behind.
If You Want Protein Plus Omega-3s
Salmon, mackerel, and sardines provide strong protein with long-chain omega-3 fats you won’t get from beef. The protein is slightly lower than tuna or sirloin per 100 g, but you gain DHA and EPA in that same bite.
If You Want Lean And Light
Cod is a great pick. Protein sits near 20–21 g per 100 g with almost no fat. That can help if you’re chasing protein while keeping calories tight. The tradeoff is a lower protein yield per bite than tuna or sirloin, so you may eat a larger portion to match the grams.
Serving Size Tricks That Keep Protein High
Think Cooked Weight, Not Raw
Raw weights can mislead because water loss during cooking concentrates nutrients. When comparing, use cooked numbers for both beef and fish so you aren’t mixing raw beef with cooked salmon in your head.
Hit A Protein Target Per Meal
Most adults do well spreading protein across the day instead of stacking it in one huge dinner. A practical range many dietitians use lands near 20–30 grams per meal, which a 3-ounce serving of lean beef, tuna, or salmon can supply by itself or alongside eggs, yogurt, or beans. For reference, the current RDA of 0.8 g/kg is a minimum to meet basic needs, not a per-meal goal.
Season And Pair For Better Intake
Protein only helps if you eat it. If fish tastes bland to you, try quick pan-seared tuna, canned sardines on toast with lemon, or chili-rubbed cod tacos. For beef, pick smaller, leaner cuts and season generously. The right spices and sides turn a “good for me” choice into a repeatable weeknight habit.
Beef Vs Fish: Beyond Protein
Fat Type And Calories
Protein grams are only part of the story. Salmon and mackerel carry more fat than cod, but that fat skews to omega-3s. Ground beef calories swing with fat level. An 80/20 patty packs more calories than a sirloin steak of the same weight, even when protein stays close.
Micronutrients You Might Care About
Beef shines for heme iron and zinc. Oily fish bring vitamin D and B12 along with marine omega-3s. If you’re low on iron, lean beef helps. If vitamin D intake is low, salmon or sardines move the needle. Use the protein tables to meet your grams, then pick the food that fills a micronutrient gap.
Sustainability And Availability
Fresh tuna steaks aren’t always budget-friendly or easy to find. Canned tuna and sardines deliver similar protein at a lower cost with long shelf life. Frozen cod is widely available and cooks quickly. For beef, choose leaner cuts like sirloin tip, eye of round, or top sirloin to keep protein high with fewer calories.
How To Decide In Under 30 Seconds
Your Fast Decision Grid
Peak protein per bite: tuna or lean sirloin.
Protein with omega-3s: salmon, sardines, mackerel.
Lean and low-calorie: cod.
Budget pantry pick: canned tuna or sardines.
Method Notes, Sources, And Label Tips
Why Your Label Might Not Match This Table
Brands and cooking methods shift water content, which nudges protein density up or down. That’s why you’ll see small ranges for some fish. The data here lines up with widely used nutrient databases that nutrition pros rely on. If your package shows a different number, trust the package for that brand.
Where These Numbers Come From
The protein values for specific foods reflect widely referenced datasets drawn from the U.S. nutrient databases behind many consumer tools. You can cross-check entries through USDA FoodData Central, which underpins many public nutrition calculators.
Bottom Line For Protein Shoppers
There isn’t a single champion. Per 100 grams, tuna often leads. Lean beef holds steady near the front. Salmon trades a few grams of protein for omega-3s. Cod is light but easy to portion larger to hit a meal target. Pick the option that fits your taste, budget, and micronutrient goals, then portion to reach your per-meal protein number.