Which Meat Has the Most Protein? Expert Doctors Have the Answer

When it comes to optimizing your diet for protein, choosing the right type of meat can make all the difference. Whether you’re aiming to build muscle, someone looking to lose weight, or just trying to incorporate more protein into your meals, understanding which meats offer the most protein per serving is essential.

But remember, meat is just one piece of the protein puzzle. You’ll also find plenty of protein-rich options in legumes, nuts, seeds, dairy, eggs, soy, and whole grains.

Meghan Garcia-Webb, MD, who is triple-board-certified in internal, lifestyle, and obesity medicine shares another important aspect to consider: “Research shows that beyond macronutrient content, one of the most important factors for healthy eating is how sustainable the diet is.” She advises picking a high-protein diet only if it’s a lifestyle you can maintain in the long run. Also, don’t forget to balance your meals with plenty of fruits and veggies, stay active daily, and include resistance training at least twice a week to keep your muscles strong.

So, which meats top the protein chart, and which lean cuts are best? Ahead, two expert MDs share their top picks, along with other excellent protein options.

Which type of meat offers the highest protein content per serving?

“Technically, dried fish has one of the highest proportions of protein, with 60 to 77 grams of protein per 100 grams serving,” explains Dr. Garcia-Webb. If you’re not considering fish, chicken takes the top spot for land-based meats. A 100 gram serving of chicken breast contains 31 grams of protein.

What is the #1 best lean meat to eat?

“In general, my top choice for patients is the one they like the most,” shares Samuel Mathis, MD, MBA, a board-certified family medicine physician and program director of the behavioral and integrative medicine fellowship at the University of Texas Medical Branch. “I’m partial to chicken or turkey, but a patient’s taste profiles may differ.” Depending on where you live, your options might vary, too.

Dr. Garcia-Webb also shares a helpful tip: Let vegetables take center stage and let proteins play a supporting role: “I would much rather have a patient eat a small quantity of a high-quality, flavorful protein and a lot of vegetables, than a large portion of bland chicken breast.”

What are some other top lean meats to eat?

“If patients eat meat, I suggest low-mercury fish, including salmon and haddock,” Dr. Garcia-Webb recommends. Additionally, she advocates for bison as a healthier beef alternative, citing its high protein content and lower fat levels.

If you are choosing beef, Dr. Mathis suggests selecting lean cuts like sirloin and tenderloin. When it comes to pork, he recommends choosing pork tenderloin, which contains less fat than other pork cuts.

What are some other great protein sources?

Dr. Garcia-Webb advises her patients to prioritize whole food, plant-based proteins. She points out, “In addition to being great sources of protein, it has much more fiber, and it doesn’t drive up cholesterol the way that animal meats, fish, shellfish, and egg yolks can.” Among her top picks for protein sources are:

• Quinoa
• Tofu
• Tempeh
• Edamame

Dr. Mathis also adds some great alternatives to meat for getting your protein:

• Nuts and seeds: Incorporate nuts and seeds like almonds, chia seeds, sunflower seeds, and hemp seeds into your diet for a boost in protein and healthy fats.
• Legumes and beans: These are excellent non-meat protein sources that also provide added fiber. Dr. Mathis notes, “I have many vegetarian patients who are able to get more protein from their plant sources than those who eat meat.” His top picks include chickpeas, lentils, black beans, and kidney beans.
• Low-fat dairy options: For those who include dairy, choose protein-rich, low-fat choices like Greek yogurt and cottage cheese. Greek yogurt also supports gut health with its probiotics.
• Eggs: If you love eggs but are concerned about cholesterol, try mixing an equal part of egg white with a whole egg to reduce cholesterol content while still getting that “eggy” color and flavor.

About the experts:

• Meghan Garcia-Webb, MD is triple-board-certified in internal medicine, lifestyle medicine and obesity medicine. She produces a weekly YouTube series, Weight Medicine with Dr. Meghan, and provides life coaching to help people fix the One Big Thing blocking their weight loss. Her innovative private practice combines concierge weight medicine with life coaching, and she is also an internist at an academic medical center in Boston, MA.
• Samuel Mathis, MD, MBA, is a board-certified family medicine doctor and assistant professor of family medicine at the University of Texas Medical Branch (UTMB). He also serves as the associate program director of the medical student education program and program director of the integrative and behavioral medicine fellowship at UTMB.

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