We've ranked popular cuts of meat by protein percentage to help you choose the best options for high-protein meals.

When it comes to maintaining a high-protein diet, choosing the right meats can make a big difference.

Obviously, not all cuts of meat are equal when it comes to protein content, so we've ranked popular meats by their protein percentage to help you make the best choice for high-protein meals.

Why Protein Percentage Matters

The protein percentage in a cut of meat indicates how much of it is made up of protein relative to its total calorie count.

Foods with a low protein percentage often have higher fat and calorie content, adding unnecessary calories that hinder weight management.

A higher percentage of protein generally means the food is more filling and nutrient-dense without being calorie-heavy.

Top Protein-Rich Meats, Ranked by Protein Percentage per Serving

Here is a ranking of popular cuts of meat from highest to lowest protein percentage. NOTE: The following protein grams and percentages are approximates as nutritional information can vary (sometimes widely) by source and/or seller. Be sure to check the nutritional information on each meat product you purchase.

1. Chicken Breast – 26 grams protein, 128 calories per 3 oz (81% protein)
2. Pork Tenderloin – 22 grams protein, 125 calories per 3 oz (70% protein)
3. Flank Steak – 24 grams protein, 163 calories per 3 oz (59% protein)
4. Chicken Thighs – 21 grams protein, 150 calories per 3 oz (56% protein)
5. Chicken Legs – 20 grams protein, 156 calories per 3 oz (51% protein)
6. Ground Chicken – 20 grams protein, 161 calories, per 3 oz (50% protein)
7. Ground Turkey (lean) – 22 grams protein, 176 calories per 3 oz (50% protein)
8. New York Strip Steak – 22 grams protein, 183 calories per 3 oz (48% protein)
9. Sirloin Steak – 23 grams protein, 207 calories per 3 oz (44% protein)
10. Skirt Steak – 21 grams protein, 202 calories per 3 oz (42% protein)
11. Chuck Steak – 21 grams protein, 210 calories per 3 oz (42% protein)
12. Pork Chops – 20 grams protein, 196 calories per 3 oz (41% protein)
13. T-Bone Steak – 21 grams protein, 210 calories per 3 oz (40% protein)
14. Filet Mignon – 22 grams protein, 227 calories per 3 oz (39% protein)
15. Ribeye Steak – 21 grams protein, 230 calories, per 3 oz (37% protein)
16. Beef Brisket – 22 grams protein, 281 calories per 3 oz (31% protein)
17. Bacon – 29 grams protein, 391 calories per 3 oz (30% protein)
18. Pork Shoulder – 15 grams protein, 201 calories per 3 oz (29% protein)
19. Lamb Chop – 18 grams protein, 282 calories, per 3 oz (26% protein)
20. Pork Sausage – 8 grams protein, 230 calories per 3 oz (14% protein)

Top Protein Sources

1. Chicken Breast (81% Protein):
One of the leanest and highest protein cuts, chicken breast is so versatile and can be grilled, baked, or shredded into salads. With its high protein-to-fat ratio, it’s the ideal choice for maximizing protein intake without extra calories.

2. Pork Tenderloin (70% Protein):
Pork tenderloin offers a lean, tender option for pork lovers, with a higher protein percentage than most beef and pork cuts. This tender cut works well with marinades and can be roasted, grilled, or sliced into medallions for a high-protein meal.

3. Flank Steak (59% Protein):
Flank steak is a good option for anyone wanting beef with high protein content. With a lean profile, flank steak is ideal for marinating and grilling.

Beef Cuts Comparison

Many beef cuts are packed with protein but vary in protein density due to fat content. New York strip, flank and sirloin are top picks for a lean, high-protein choice, while ribeye and brisket contain more fat, lowering their protein percentage but increasing flavor.

The Lower Protein Picks

Ribeye, Pork Sausages, Brisket, Pork Shoulder, and Bacon fall lower in protein-percentage due to their higher fat content. However, these cuts still offer a good percent of protein and can add flavor and variety to your diet in moderation.

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We hope this guide on meats with the highest percentage of protein helps you in your quest to eat healthier!