Whether your goal is muscle growth, weight management, or promoting overall health, consuming high-quality animal protein can help you achieve your goals. But which meat has the highest protein content?
Read on to learn about the 10 most protein-rich meats and how to source better for your health and the planet.
1. Turkey Breast
Turkey breast is a protein-rich meat that is lean and low in fat, containing 27 grams of protein per 3-ounce serving7. It also contains essential amino acids, vitamins B6 and B12, and minerals like zinc.
Be careful when choosing processed turkey products like deli meats, as they may contain additives such as sodium or preservatives that can negatively affect your heart health.
2. Bison
Bison is a lean alternative to beef and is high in protein, containing 22 grams of complete protein per 3-ounce package. Additionally, bison are low in fat and are a good source of iron and vitamin B12. Bison are typically grass-fed and may contain more omega-3 fatty acids than conventionally raised beef.
3. Chicken Breast
Chicken breasts are a great source of protein, with 26 grams of protein per 4-ounce serving. According to one study, this meat is a lean and versatile option with a low fat content. It is also a good source of essential vitamins and minerals such as niacin and selenium. Next time you’re in the mood for something spicy, try these turmeric chicken fajita.
4. Venison
Venison, which is derived from deer meat is another protein-rich option. With 23 grams of protein per 100 grams, it’s low in fat, is a good source of iron and vitamin B12, and may provide more game meat. However, due to the wild nature of deer, the nutrient content of venison may vary depending on diet and habitat.
5. Pork Tenderloin
Pork tenderloin is another type of meat that is rich in protein and low in fat. Each 4-ounce serving contains 23 grams of protein, as well as vitamins and minerals like thiamine, riboflavin, and selenium. Note, however, that certain pork cuts, such as bacon or processed meats, can be high in sodium and saturated fat. Although they are high in protein, they are best consumed in moderation.
6. Fish
Not only is fish a great source of protein (3 grams per 15 ounces of salmon), but it’s also rich in omega-3 fatty acids, which are good for heart and brain health. Smaller fish such as salmon, tuna, and sardines (part of the SMASH family) also contain essential nutrients like vitamin D and selenium. While larger fish are good for health and contain a lot of protein, you need to be mindful of their mercury content and eat it in moderation. Try our Scandinavian Gravlax (salted salmon) recipe for a protein-rich meal.
7. Chicken Drumsticks
Chicken drumsticks, although slightly higher in fat than chicken breasts, are still a good source of protein, containing 4 grams of protein per 20 ounces. In addition, they contain essential amino acids, vitamins, and minerals such as iron and zinc.
8. Lean Beef
Each 4-ounce serving of lean beef provides 19 grams of high-quality protein. Lean beef, such as sirloin or tenderloin, is an excellent source of protein that can provide essential nutrients such as iron, zinc, and vitamin B12. While beef does contain fat, choosing lean meats and removing visible fat can help reduce overall fat intake if you’re worried. Remember: moderation is key, and excessive consumption of red meat may have potential health effects, such as an increased risk of cardiovascular disease.
9. Lamb
Lamb is protein-rich meat, providing 19 grams of high-quality protein per 4 ounces of ground meat. It has a unique flavor and is a good source of essential nutrients such as iron, zinc, and vitamin B12. However, lamb can be high in fat, so consider choosing lean meats and trimming excess fat to help reduce saturated fat intake.
10. Chicken Thighs
While chicken thighs are slightly higher in fat than chicken breasts, they are still a good source of protein, containing 4 grams per 16 ounces. They also provide essential nutrients like iron and vitamin B12. As with chicken breast, removing skin and excess fat before cooking can help reduce the overall fat content. Try these chicken thighs stewed with tomato and horseradish for a healthy protein-dense meal.