Protein Duel › Protein chart › High-protein meat
Which meat has the most protein?
28 meat ranked from most to least protein per 100 g, with how much you get in a typical serving.
Quick facts
- 37 gMost protein: bacon.
- 33 gRunner-up: beef jerky.
- 12 gLeast protein: hot dog.
Good to know
Curing and drying pull water out of meat, which concentrates its protein, but cured meats are usually high in salt.
Lean poultry is mostly water and protein with very little fat, which is why it tops most protein-per-calorie lists.
Red meat is a complete protein that also supplies iron, zinc and vitamin B12. Fattier cuts carry a little less protein per 100 g.
Poultry is a complete protein. Skin and fat lower the protein share per 100 g, so skinless cuts score highest.
Sausages mix meat with fat and seasoning, so they carry less protein than the lean cut they're made from, and usually plenty of salt.
Ranked by protein per 100 g
| # | Food | Protein / 100 g |
|---|---|---|
| 1 | Bacon (cooked)3 slices: 8.9 g | 37 g |
| 2 | Beef jerky1 small bag: 9.2 g | 33 g |
| 3 | Chicken breast (cooked)1 fillet: 46.5 g | 31 g |
| 4 | Venison (cooked)1 portion: 45 g | 30 g |
| 5 | Beef steak (cooked)1 steak: 58 g | 29 g |
| 6 | Goose breast (cooked)1 portion: 43.5 g | 29 g |
| 7 | Turkey breast (cooked)1 portion: 43.5 g | 29 g |
| 8 | Beef brisket (cooked)1 portion: 42 g | 28 g |
| 9 | Duck breast (cooked)1 breast: 42 g | 28 g |
| 10 | Ground turkey (cooked)1 burger patty: 31.1 g | 27 g |
| 11 | Pork chop (cooked)1 chop: 40.5 g | 27 g |
| 12 | Beef liver (cooked)1 slice: 26 g | 26 g |
| 13 | Ground beef (cooked)1 burger patty: 29.9 g | 26 g |
| 14 | Pork tenderloin (cooked)1 portion: 39 g | 26 g |
| 15 | Prosciutto2 slices: 7.8 g | 26 g |
| 16 | Bison (cooked)1 burger patty: 28.8 g | 25 g |
| 17 | Chicken thigh (cooked)1 boneless thigh: 25 g | 25 g |
| 18 | Lamb chop (cooked)1 lamb chop: 25 g | 25 g |
| 19 | Pork ribs (cooked)3 ribs, meat only: 37.5 g | 25 g |
| 20 | Chicken drumstick (cooked)1 drumstick, meat only: 18 g | 24 g |
| 21 | Chicken wings (cooked)3 wings, meat only: 24 g | 24 g |
| 22 | Chorizo1 link: 14.4 g | 24 g |
| 23 | Ground chicken (cooked)1 burger patty: 26.5 g | 23 g |
| 24 | Salami5 slices: 6.6 g | 22 g |
| 25 | Ham2 slices: 11.6 g | 21 g |
| 26 | Pepperoni15 slices: 5.7 g | 19 g |
| 27 | Pork sausage (cooked)1 sausage: 13.9 g | 18.5 g |
| 28 | Hot dog1 frankfurter: 6 g | 12 g |
More lists
- High-protein fish and seafood
- High-protein cheese
- High-protein dairy and eggs
- High-protein nuts and seeds
- High-protein beans, lentils and soy
- High-protein grains and bread
- High-protein vegetables
- High-protein fruits
- High-protein vegan foods
- High-protein snacks and fast food
- High-protein meals
- Protein calculator
FAQ
Which meat has the most protein?
Per 100 g, the top meat on our chart are bacon (cooked) (37 g), beef jerky (33 g), chicken breast (cooked) (31 g).
Which meat have the least protein?
Hot dog has the least here, with 12 g per 100 g.
How many meat are on this list?
28, all ranked by grams of protein per 100 g, with a typical serving for each.
Know your meat? Two foods, one guess: higher or lower.
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