Across cooked cuts, beef and chicken land around 26–31 g protein per 100 g, while pork sits near 22–27 g, with cut and fat level setting the spread.
Shoppers compare meat by taste, price, and protein. This guide stacks the protein content of beef, pork, and chicken on a like-for-like basis. Values use common cooked cuts and standard serving sizes so you can plan meals with clear numbers.
Beef Pork Chicken Protein Content – Quick Comparison
This at-a-glance table compares typical cooked portions. Protein varies with fat trimming, cooking loss, and whether skin is included.
| Cut (Cooked) | Protein / 100 g | Protein / 3 oz (85 g) |
|---|---|---|
| Chicken breast, roasted, meat only | 31 g | 26 g |
| Chicken thigh, roasted, meat only | 26 g | 22 g |
| Beef top sirloin, broiled, lean only | 26–31 g | 22–26 g |
| Beef 90% lean ground, pan-broiled | 25–27 g | 21–23 g |
| Pork tenderloin, roasted, lean only | 24–26 g | 20–22 g |
| Pork loin chop, broiled, lean only | 22–25 g | 19–21 g |
| Chicken drumstick, roasted, meat only | 24–26 g | 20–22 g |
How Cooking Method And Cut Shift Protein Numbers
Cooking drives off water, so protein per 100 g rises from raw to cooked. Trimmed, lean-only portions also raise the protein share. Skin and visible fat pull it down. Bone, skin, and breading do not add protein, so values slide when those are part of the serving.
Portion Sizes That Matter In Daily Life
Two handy yardsticks: 100 g cooked meat and 3 oz cooked meat. The first suits grams-based meal prep and macros. The second matches many labels and diet plans. A cup of diced cooked chicken breast weighs about 140 g and lands near 43 g of protein; a palm-sized 3–4 oz portion comes in near 25–30 g.
Why Chicken Often Wins On Protein Density
Skinless chicken breast is very lean. With little fat and no bone, nearly all weight is water and protein, which pushes protein per 100 g to the high end of the range. Dark meat carries more fat, which lowers the number a bit while boosting flavor and juiciness.
Beef Pork Chicken Protein Content With Real-World Cuts
Let’s break down common choices you’ll see at the store. Cuts here mirror entries you can look up in FoodData Central and the FSIS Nutri-Facts charts. If you buy a different grade or trim, expect small swings.
Chicken Cuts
Breast, Roasted, Meat Only
About 31 g protein per 100 g cooked, roughly 26 g per 3 oz. Great for high-protein meals with moderate calories. Diced breast also packs about 43 g per cup (140 g).
Thigh, Roasted, Meat Only
About 26 g per 100 g cooked. The extra fat compared with breast lowers protein density a touch, but the portion still delivers a solid 22 g per 3 oz.
Skin-On Pieces
Leaving the skin on keeps moisture and flavor, yet it trims protein density a bit. Skin adds fat to the cooked weight, which takes the per-100 g protein number down.
Beef Cuts
Top Sirloin, Broiled, Lean Only
Lean-only servings land between 26 and 31 g protein per 100 g after cooking. A 3 oz slice nets around 22–26 g. Trimming to 0–1/8-inch fat moves the number up.
Ground Beef, 90% Lean
Cooked crumbles average 25–27 g per 100 g, about 21–23 g per 3 oz. Higher fat blends drop the protein share because more of the cooked weight is fat.
Very Lean Steaks
Eye of round and top round sit near top sirloin for protein per 100 g when trimmed well. Marbled cuts taste rich but carry more fat, which lowers protein density per 100 g.
Pork Cuts
Tenderloin, Roasted, Lean Only
One of the leanest pork picks, with ~24–26 g per 100 g cooked and 20–22 g per 3 oz. Mild flavor and quick cook time suit weeknight meals.
Loin Chop, Broiled, Lean Only
Typical values fall near 22–25 g per 100 g, about 19–21 g per 3 oz. Removing the fat cap and any bone nudges protein density up.
Pulled Pork And Shoulder
Shoulder carries more fat. Flavor stays high, yet protein per 100 g drifts lower. Trim before cooking and shred lean portions to keep the macro balance closer to your target.
Choosing Between Beef, Pork, And Chicken For Goals
Protein content is one lever. You may also weigh iron, zinc, B vitamins, fat type, cost, and prep time. Beef tends to bring more iron and zinc per bite. Pork tenderloin lands near poultry for fat and calories. Chicken breast leads for sheer protein per calorie. Decide based on the mix you need that day.
Daily Protein Targets
The Nutrition Facts label uses a 50 g Daily Value for protein (FDA Daily Value). Many adults land higher or lower based on body size and activity. A single palm-sized serving of cooked beef, pork, or chicken usually supplies about half that label target.
Serving Ideas That Hit 25–30 Grams Fast
- Grill 3–4 oz top sirloin, add a baked potato and greens.
- Stir-fry 4 oz diced chicken breast with mixed vegetables.
- Roast 4 oz pork tenderloin medallions with carrots and herbs.
Protein Math: Per 100 g, Per 3 Oz, And Per Cup
Use this second table as a quick calculator. Numbers reflect cooked, lean-focused servings. Cup weights are rounded kitchen norms.
| Portion | Chicken Breast | Beef Top Sirloin |
|---|---|---|
| 100 g cooked | 31 g | 26–31 g |
| 3 oz (85 g) cooked | 26 g | 22–26 g |
| 1 cup diced (140 g) | 43 g | 36–43 g |
Smart Label Reading
Labels for raw meat often list protein on a raw basis. Cooking changes weight, so cooked protein per 100 g looks higher even when the raw and cooked portions started with the same total protein. When you compare two labels, align the basis: raw vs cooked, skin vs no skin, bone-in vs boneless, lean-only vs lean-and-fat.
Protein Quality And Amino Acids
All three meats deliver complete protein with the full set of essential amino acids. A typical 3–4 oz cooked serving of beef, pork, or chicken easily clears the leucine threshold many lifters aim for during a meal, which helps muscle repair when paired with resistance work. Pair meat with produce and whole grains to round out vitamins, minerals, and fiber.
Cooking Loss, Yield, And Tracking
Cooked weights vary with pan temperature, doneness, and trimming. A raw 4 oz chicken breast often yields about 3 oz cooked. Ground meat can render more fat, so cooked weight can drop further. When tracking macros, weigh the cooked portion you actually plate and pick the matching entry in your tracker: “cooked, roasted” for chicken breast, “cooked, broiled” for steak, “pan-broiled” for ground beef.
Budget And Shopping Tips
Price swings week to week. For low cost per gram of protein, watch sales on family packs of chicken breast and pork tenderloin. Top sirloin often beats premium steaks on price while keeping a strong protein number. Trim at home and freeze in meal-size packs to cut waste.
Simple Meal Prep Ideas
Build a protein base once, then vary sides and sauces. Roast a tray of chicken breasts, sear a sirloin roast, or cook pork tenderloin medallions. Chill, slice, and portion into containers with rice or roasted potatoes and a crunchy slaw. Add a yogurt-based sauce or tomato salsa to keep flavors bright without a big calorie bump.
Food Safety Basics
Chill raw meat quickly after shopping, keep it on the bottom shelf, and avoid cross-contact with ready-to-eat foods. Cook chicken to 165°F (74°C); cook ground beef to 160°F (71°C). Let cooked meat rest before slicing to keep juices in the meat and weights consistent for tracking.
Where The Numbers Come From
Values in this guide reflect standard entries seen in FoodData Central and FSIS nutrition charts for major cuts. Exact figures shift by grade, trim, and cook level, so use the linked source to check your specific cut. Beef Pork Chicken Protein Content is easiest to compare when you line up cooked, lean-only portions.
Bottom Line: Pick The Cut That Fits Your Plan
Need maximum protein per bite? Choose skinless chicken breast. Want more iron with similar protein? Go with lean beef such as top sirloin. Prefer a mild, lean option that cooks fast? Pork tenderloin hits that mark. Keep your portions steady, align raw vs cooked measurements, and match the cut to your day’s macros. With that approach, Beef Pork Chicken Protein Content becomes a clear, simple choice at the meat case.