A typical 3-ounce serving of cooked meat delivers roughly 22 to 27 grams of protein, though the exact amount varies by animal, cut, and cooking method. That single serving covers about a third of most adults’ daily protein needs. Here’s a detailed breakdown across every major type of meat so you can compare and plan meals with confidence.
Protein in Beef
Beef is one of the most protein-dense meats available. A 3-ounce cooked sirloin steak provides 26 grams of protein, while a rib steak of the same size delivers 27 grams. These values come from broiled cuts with visible fat trimmed, so fattier preparations will have slightly less protein per serving because more of the weight comes from fat rather than muscle tissue.
Ground beef varies depending on its lean-to-fat ratio. Leaner blends (90/10 or 93/7) pack more protein per ounce than fattier options like 80/20, simply because you’re getting more muscle and less rendered fat in each bite. If you’re choosing beef primarily for protein, lean steaks and lean ground beef give you the most per calorie.
Protein in Chicken
Chicken breast is the standout here. A single cooked, skinless breast (about 174 grams) contains 56 grams of protein, making it one of the most efficient protein sources in any diet. That works out to roughly 32 grams per 100 grams of cooked meat.
Other cuts are respectable but not quite as concentrated. A cooked, skinless thigh (111 grams) has 27 grams of protein, and a single wing (85 grams) provides 20 grams. Thighs and wings carry more fat relative to their size, which dilutes the protein density slightly. For most people, this difference is minor enough that choosing your favorite cut makes more sense than obsessing over a few grams.
Protein in Pork and Lamb
Pork and lamb fall right in line with beef. Per 3-ounce cooked serving, here’s what you get:
- Pork tenderloin (roasted): 22 grams
- Boneless pork loin chop (broiled): 24 grams
- Pork rib chop (broiled): 22 grams
- Lamb loin chop (broiled): 26 grams
Pork tenderloin is often overlooked as a lean protein source, but it rivals chicken thigh gram for gram while offering a different flavor profile. Lamb loin chops match beef steak almost exactly at 26 grams per serving.
Wild Game: Venison, Bison, and Elk
If you have access to wild game, it tends to be leaner and slightly higher in protein than conventional red meat. USDA data on cooked portions per 100 grams shows:
- Venison (deer): 26.5 grams
- Elk: 26.6 grams
- Bison: 25.4 grams
These animals are typically grass-fed and far more active than feedlot cattle, which is why their meat carries less intramuscular fat and more protein per bite. Bison in particular has become widely available in grocery stores and makes a strong alternative to ground beef when you want more protein with fewer calories.
Processed and Organ Meats
Processed meats can be surprisingly high in protein, though they come with trade-offs. Cooked bacon contains about 36 grams of protein per 100 grams, but 72% of its calories come from fat, and it’s high in sodium. Most people eat two or three slices at a time (around 20 to 25 grams), not 100-gram portions, so the real-world protein contribution is more modest.
Organ meats are nutrient powerhouses that deserve mention. Cooked chicken hearts provide 26 grams of protein per 100-gram serving, putting them on par with steak. They’re also rich in iron and B vitamins. If you’re comfortable eating offal, organ meats are among the most nutritious options available.
Why Cooking Changes the Numbers
One thing that trips people up is the difference between raw and cooked weights. Meat shrinks as it cooks because it loses water. Red meat loses about 20% of its weight: 125 grams raw becomes roughly 100 grams cooked. Chicken loses a similar amount, with about 130 grams raw yielding 100 grams cooked.
This matters because the protein doesn’t disappear with the water. It concentrates. A raw piece of venison has about 21.8 grams of protein per 100 grams, but after cooking, that same 100-gram portion contains 26.5 grams. If you’re tracking your intake using a food scale, weigh your meat after cooking to match the nutrition labels on most databases. If you weigh it raw, you’ll need to account for the shrinkage or you’ll overestimate your portion and undercount your protein per bite.
Protein Quality Across Meats
Not all protein is absorbed equally. Scientists measure protein quality using a score called DIAAS, which rates how efficiently your body can use the amino acids in a food. Any score above 100 is considered excellent, meaning the protein is highly digestible and contains all essential amino acids in useful proportions.
Meat scores exceptionally well across the board. Medium-cooked beef ribeye roast scores 130 for adults. Pork loin ranges from 117 to 139 depending on how well it’s done. Even cooked ground beef comes in at 99, just under the “excellent” threshold. Interestingly, cooking temperature affects these scores. Well-done beef and pork consistently score lower than medium-cooked versions, likely because high heat alters amino acid availability. If maximizing protein quality matters to you, avoiding overcooking is a small but real advantage.
Putting It in Context
The recommended daily protein intake for adults is 0.8 grams per kilogram of body weight, or about 0.36 grams per pound. For a 150-pound person, that’s 54 grams per day. For a 200-pound person, it’s 72 grams. Many nutrition experts now suggest that active people, older adults, and anyone trying to build or preserve muscle benefit from higher intakes in the range of 1.0 to 1.2 grams per kilogram.
A single 3-ounce serving of most meats covers 22 to 27 grams, which means two palm-sized portions per day gets most people close to or above the baseline recommendation. If you’re eating chicken breast specifically, a single large breast at 56 grams of protein can meet or exceed the RDA for a smaller adult in one meal. Spreading your protein across the day rather than loading it into one sitting helps your body use it more efficiently for muscle repair and maintenance.