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So, what kind of meat delivers the most protein per serving? Melissa Prest, RDN, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, tells mindbodygreen, “To get the most protein per gram, go for cuts like tenderloin, chop, roast, and steak for both pork and beef. Stick with leaner options as cuts with more fat tend to have less protein per gram.”

When it comes to high-protein meats, chicken breast is one of the best options. It boasts a high protein-per-gram ratio1, making it a good choice for athletes, bodybuilders, and people who want a leaner protein source. It’s also low in fat, cholesterol, and calories2. 

Beef also stands out for its protein content. Lean cuts of red meat, such as sirloin or tenderloin, are rich in protein3, and they provide critical nutrients like iron and vitamin B124. When choosing beef, opt for lean cuts and moderate portion sizes to maximize your protein intake and manage your saturated fat consumption.

Summary

Chicken breast and lean beef stand out as meat products that pack the most protein per serving.

All meat is considered a complete source of protein due to its essential amino acid profile. Animal protein contains all nine essential amino acids your body needs.

Amino acids are the building blocks of protein5, and each one plays a specific role in the body. One key amino acid is leucine, a nutrient that kicks off muscle protein synthesis (MPS)6 and muscle growth. Leading amino acid researcher Don Layman, Ph.D. suggests consuming around 2 to 3 grams of leucine per meal in order to support muscle growth and repair, which is pretty easy to do with animal proteins but can be more challenging with plant proteins alone.

“On top of containing all the amino acids, the amino acids in meat are highly bioavailable—meaning they’re easily absorbed and utilized by the body,” says David Church, Ph.D., an assistant professor at the University of Arkansas for Medical Sciences. “This makes meat an efficient source of protein for meeting the body’s needs. Further, they are generally a good source of B12 and iron.”

Of course, to be considered high-quality, meat has to be responsibly raised. Factory-farmed meat is bad for animals, bad for the environment, and ultimately, bad for your health. Throughout our animal protein power ranking, we’ll call out ways to make your meat consumption a bit easier on the planet.

Summary

Lean cuts of chicken breast and beef, along with other high-protein meats like fish, are complete proteins that contain all the amino acids your body needs to engage muscle growth. Most notably, they have plenty of leucine, an essential trigger of muscle protein synthesis.

Sustainable sourcing tip

Look for turkey breast labeled organic, free-range, or pasture-raised, as these indicate better animal welfare and environmentally friendly practices. Supporting local farmers or seeking out turkey from smaller, independent producers can also help you source sustainably.

Sustainable sourcing tip

Seek out products raised in free-range or pasture-based environments, where the birds can access outdoor areas and engage in natural behaviors. Opt for certified organic chicken or products raised without antibiotics or hormones.

Sustainable sourcing tip

Look for venison sourced from wild populations or sustainably managed hunting practices to help ensure natural ecosystem preservation. Consider supporting local hunters or specialty meat providers who adhere to ethical and responsible hunting practices.

Sustainable sourcing tip

Opt for pork labeled as organic or raised without antibiotics or growth hormones. Pasture-raised or free-range pigs can roam and have a more natural diet.

Sustainable sourcing tip

Go a step beyond the basics and look for chicken that’s packaged in eco-friendly materials when you can. Buying straight from local producers usually helps with this.

Sustainable sourcing tip

Choose grass-fed or pasture-raised beef as these practices are generally more environmentally friendly and promote animal welfare. Purchasing beef from local farmers or participating in community-supported agriculture (CSA) programs can also support sustainable food systems and reduce carbon emissions from long-haul transportation. Look for farms that use regenerative ranching practices that re-invigorate soil health when possible.

Sustainable sourcing tip

Choosing locally raised lamb or exploring farmers’ markets can reduce the carbon footprint associated with long-distance transportation.

Sustainable sourcing tip

In addition to the practices detailed above for sustainably sourcing chicken, consider choosing locally sourced chicken or supporting small-scale farmers to reduce the environmental impact of large-scale poultry operations.

When incorporating meat into a healthy diet, portion control is key. The American Heart Association recommends sticking to around 5.5 ounces of meat daily24 (equivalent to about two chicken breasts, or one and a half beef bugers) for the sake of your cardiovascular health.

Be sure to pair your animal protein with nutritious whole foods like colorful fruits and vegetables, whole grains, and legumes. For example, enjoying a piece of grilled chicken with roasted vegetables and quinoa creates a well-balanced plate packed with protein, vitamins, minerals, and fiber.

“While animal protein sources can be included in a healthy diet, we tend to over-emphasize the role that meat plays in our diets in the U.S.,” says Jen Bruning, RD, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “Try reimagining your favorite meals with meat as a side or flavor enhancer, using two to four ounces vs. eating a large 12 oz. steak.”

Sticking to smaller portions will also help you save money so you can buy more sustainable cuts, like those grown using regenerative practices. “Regenerative grass-fed meat can restore ecosystems, improving soils while sucking carbon from the atmosphere and increasing water storage in soils. It also increases biodiversity of the soil, which is critical for human survival and can be employed on lands unsuitable for other agriculture,” functional medicine doctor Mark Hyman, M.D. previously shared with mindbodygreen.