No—per serving they’re close; lean chicken breast edges out many beef cuts, while lean steaks can match it.
Protein hunters often pit beef against chicken as if one clear winner exists. In real meals, the gap is small and depends on the cut, fat trim, and cooking method. Skinless chicken breast delivers about 31 g protein per 100 g cooked. Lean beef steaks, like top sirloin or strip, land right around 29–31 g per 100 g cooked. Ground beef ranges wider; 90% lean sits near 26–28 g per 100 g cooked. That means your answer swings with the cut on the plate, not the animal on the label.
Protein By Cut (Cooked, Per 100 g)
Here’s a broad view based on standard cooked items from widely used nutrition databases. Values round slightly for readability.
| Cut (Cooked) | Notes | Protein (g/100 g) |
|---|---|---|
| Chicken Breast, Roasted, Meat Only | Skinless | ≈31 |
| Chicken Thigh, Roasted, Meat Only | Skinless | ≈24–27 |
| Chicken Drumstick, Roasted, Meat Only | Skinless | ≈24–26 |
| Chicken Wing, Roasted | With skin | ≈23–25 |
| Beef Top Sirloin Steak, Broiled | Lean trim | ≈30–31 |
| Beef Sirloin/Strip Steak, Broiled | Lean trim | ≈29–30 |
| Ground Beef, 90% Lean, Cooked | Pan-browned | ≈26–28 |
| Ground Beef, 80% Lean, Patty, Cooked | Broiled | ≈24–26 |
Read that chart this way: lean beef steaks can match chicken breast gram-for-gram. Fattier beef blends or chicken with skin bring the average down. If your daily goal is protein per bite with fewer calories from fat, skinless chicken breast is hard to beat. If you pick lean beef steaks and trim well, you’ll be right in the same ballpark.
Does Beef Have More Protein Than Chicken?
In plain terms, does beef have more protein than chicken? Not as a rule. Skinless chicken breast is slightly ahead of most everyday beef choices. Switch to lean steak and the gap closes. Move to ground beef with more fat and chicken steps ahead again. So the question isn’t the animal—it’s the cut and how it’s cooked.
Cut Choice, Cooking Losses, And What Counts
Protein numbers shift after cooking. Water leaves the meat, nutrients concentrate, and fat drips off or pools. A roasted breast and a broiled sirloin both tighten up, which bumps protein per 100 g compared with their raw values. Pan-browning 90% lean ground beef concentrates protein too, but the higher fat in the blend dilutes protein per 100 g compared with very lean steak or breast.
To keep comparisons fair, use cooked-weight numbers for all items in a table or recipe. That’s how the entries above were lined up—cooked to cooked, per 100 g, same playing field.
Protein Quality: Complete, Digestible, And Useful
Chicken and beef both deliver complete proteins with all indispensable amino acids. Their quality scores are near the top of standard scales used in nutrition science. On the PDCAAS scale (widely used in labeling), chicken sits near 0.95 and beef near 0.92 out of 1. DIAAS, a newer method, also places both in a strong range. For most people, the practical takeaway is simple: either meat supports muscle repair, satiety, and day-to-day needs, with small differences that won’t make or break a menu.
Serving Size Reality: What 3 Ounces Looks Like
Most labels and diet plans talk in 3-ounce cooked portions (about 85 g). Here’s how typical servings shake out once they’re on the fork.
| Cooked Portion | Typical Cut | Protein (g/85 g) |
|---|---|---|
| ~3 oz (85 g) | Chicken Breast, Roasted | ≈26–27 |
| ~3 oz (85 g) | Beef Top Sirloin, Broiled | ≈25–27 |
| ~3 oz (85 g) | Ground Beef, 90% Lean, Cooked | ≈22–24 |
| ~3 oz (85 g) | Chicken Thigh, Roasted | ≈20–23 |
If you like strict numbers, a roasted chicken breast serving often lands near 26–27 g protein, a broiled lean sirloin near 25–27 g, and 90% lean ground beef around 22–24 g. Real-world plates vary with trimming and doneness, but those bands hold up well.
Calories Per Gram Of Protein
Protein density helps with menu planning. Lean breast and lean steak deliver similar protein for fewer calories than fattier beef blends or poultry with skin. That’s why you might feel fuller on a breast salad or a grilled sirloin than on the same calories from a fattier patty. If weight control is the goal, reach for the leaner cuts more often and keep sauces, butter, and breading modest.
Nutrient Trade-Offs Beyond Protein
Iron And Zinc
Beef brings more heme iron and zinc per bite than chicken. That’s handy for people with higher iron needs. If iron intake is the focus, lean steaks cover both protein and minerals in one move.
B Vitamins
Both meats supply B-complex vitamins. Beef tends to bring more riboflavin and vitamin B6 per serving, while chicken breast is rich in niacin. You can mix cuts over the week and cover all bases without thinking too hard.
Choosing The “Better” Protein For Your Goal
Best For High Protein With Fewer Calories
Skinless chicken breast. It delivers top-tier protein density and keeps total fat in check. If you prefer red meat, choose trimmed sirloin, top round, or eye of round and grill or broil.
Best For Iron And Zinc
Lean beef steaks. You’ll still hit strong protein numbers and add more heme iron and zinc than chicken can provide.
Best For Burgers And Batch Cooking
Pick 90–93% lean ground beef if you want a burger while keeping protein high. Season well and drain excess fat after cooking. For bowls and soups, shredded chicken breast or thigh meat is easy and scales to a family pan.
Smart Cooking Habits That Preserve Protein
- Weigh cooked portions. Track cooked weights for fair comparisons across recipes.
- Trim and skin. Extra fat and skin reduce protein per 100 g of finished meat.
- Use dry-heat methods. Roasting, grilling, or broiling concentrates protein by driving off water while letting fat drip.
- Batch and chill safely. Cool quickly and reheat to safe temps to keep texture and quality consistent across meals.
Quick Answers To Common Protein Questions
Which Typical Cut Has The Most Protein Per 100 g?
Skinless chicken breast and lean beef steaks (sirloin, strip, round) are neck-and-neck near 29–31 g per 100 g cooked.
Does Grinding Change Protein?
The grind doesn’t change protein; the fat blend does. A higher fat percentage means fewer grams of protein per 100 g cooked because fat displaces lean tissue.
What If I Only Care About Protein Quality?
Both are complete proteins with high digestibility. PDCAAS values sit near the top for each, and modern scoring methods agree that either one works well.
Bottom Line For Everyday Meals
Ask the better question: “Which cut gets me the protein target I want at the calories I want?” If your target is maximum protein density, skinless chicken breast wins often. If you want red-meat flavor with similar protein, lean sirloin or strip does the job. If you’re using ground beef, choose 90–93% lean to keep protein high. Mix both meats across the week, and you’ll be set for protein, iron, zinc, and B vitamins with room for veggies, grains, and fruit on the plate.
For source-grade nutrient lookups, see the detailed entries for roasted chicken breast and broiled sirloin strip steak, which compile data aligned with USDA FoodData Central. For protein quality background, the PDCAAS overview explains the scoring that places chicken and beef near the top.
One last check: does beef have more protein than chicken? In many kitchens, no. With lean steak, it’s a tie. With skinless breast, chicken often edges ahead. Choose the cut that fits your taste, budget, and macro targets, and you’ll hit your numbers either way.