Your Health

is in reliable hands.

Protein density can mean either grams of protein per 100 grams of cooked meat or protein relative to calories. The following ranking uses approximately protein per 100 grams cooked, with skin, bones, and excess fat removed.

RankMeat or seafoodProtein per 100 g cooked
1Dried beef or turkey jerky35–50 g
2Chicken breast, skinless30–32 g
3Turkey breast, skinless29–31 g
4Tuna, cooked or canned in water and drained28–30 g
5Bison, lean28–30 g
6Venison28–30 g
7Elk28–30 g
8Lean beef, such as eye of round or sirloin27–30 g
9Pork tenderloin or lean loin27–29 g
10Lamb, lean cuts26–29 g
11Salmon25–27 g
12Sardines24–26 g
13Shrimp23–25 g
14Cod, haddock, or pollock22–24 g
15Chicken thigh, skinless24–26 g
16Turkey thigh24–26 g
17Ground beef, 90–95% lean25–27 g
18Pork shoulder or ribs22–26 g
19Duck, meat only23–25 g
20Sausage, bacon, or highly fatty processed meats12–22 g

Values vary according to the cut, fat content, cooking method, and water loss. Cooking often raises the apparent protein per 100 grams because water evaporates and concentrates the meat.

Highest protein for the fewest calories

When protein density means protein relative to calories, the general order is:

  1. Tuna in water
  2. Cod, haddock, pollock, and similar white fish
  3. Shrimp
  4. Skinless chicken breast
  5. Skinless turkey breast
  6. Venison, elk, and very lean bison
  7. Eye-of-round beef and other extra-lean beef
  8. Pork tenderloin
  9. Lean ham
  10. Salmon
  11. Lean lamb
  12. Chicken thigh
  13. Regular ground beef
  14. Sausage
  15. Bacon

White fish may contain slightly less protein per 100 grams than chicken, but it is often more protein-dense per calorie because it contains very little fat.

Best practical protein choices

For maximum protein with minimal fat:

  • Skinless chicken or turkey breast
  • Tuna in water
  • Cod, pollock, or haddock
  • Shrimp
  • Venison or elk
  • Extra-lean beef
  • Pork tenderloin

For protein plus omega-3 fats and other nutrients:

  • Salmon
  • Sardines
  • Trout
  • Herring

Jerky ranks very high per ounce because water has been removed, although many commercial varieties contain substantial sodium and sometimes added sugar.

Nutrient values can be checked in the USDA FoodData Central nutrient database, which reports protein and other nutrients by food, cut, and preparation method.

html CopyEdit