15 Best High Protein Meats for Muscle Growth (Ranked)

What Counts as a High Protein Meat?

There’s no single official cutoff, but nutritionists generally consider anything delivering 20 grams or more of protein per 100-gram cooked serving to be a high protein meat. By that definition, most poultry, red meat, and seafood options qualify — the real differences show up in calories, fat, and micronutrients, not in whether something technically counts as “high protein.”

That’s exactly why a simple ranked list isn’t enough on its own. Two high protein meats can have nearly identical protein numbers and wildly different calorie counts, which matters a lot depending on whether your goal is building muscle, losing fat, or just eating a more balanced diet. Below, we’ve pulled protein, calorie, and fat data for 15 popular high protein meats so you can compare them at a glance before reading the full breakdown of each one.

Not all high protein meats are created equal. A 100-gram serving of chicken breast and a 100-gram serving of fatty ground beef can both be called “high protein,” but they land in very different places once you factor in calories and saturated fat. Before diving into each option, here’s how the top high protein meats stack up side by side.

Values are approximate cooked weights sourced from USDA FoodData Central and rounded for meal planning. Exact numbers vary by cut, trim, and cooking method.

Best High Protein Meats, Ranked

Here’s a closer look at each of these high protein meats, including exactly how much protein you’re getting and what makes each one worth adding to your rotation. For a deeper breakdown of how these compare gram-for-gram, see our full guide on what meat has highest protein.

1. Chicken Breast — 31g Protein per 100g

Chicken breast tops nearly every list of high protein meats, and for good reason: it delivers 31g of protein per 100g cooked with almost no fat or carbs. It’s the benchmark most other high protein meats get compared against, and it’s versatile enough to work in almost any meal.

2. Venison — 30g Protein per 100g

Venison is one of the leanest high protein meats you can buy, packing 30g of protein per 100g with just over 3g of fat. If you can source it, venison is a strong pick for anyone who wants red meat’s iron and B12 without the saturated fat load.

3. Elk — 30g Protein per 100g

Elk is arguably the leanest of all high protein meats on this list, with under 2g of fat per 100g alongside 30g of protein. It has a mild, slightly sweet flavor that works well in steaks, burgers, and roasts.

4. Turkey Breast — 29g Protein per 100g

Turkey breast is a staple among high protein meats for weight loss, offering 29g of protein per 100g with barely any fat. It’s a smart swap anywhere a recipe calls for chicken if you want a change of flavor without changing the macros much.

5. Sirloin Steak — 29g Protein per 100g

Sirloin is one of the better red-meat high protein meats, delivering 29g of protein per 100g. If you’re curious exactly how the numbers shift across different cuts, our guide on how much protein is in steak breaks it down cut by cut.

6. Tuna — 28g Protein per 100g

Tuna belongs on any list of high protein meats because it combines a high protein-to-calorie ratio with almost no fat. Canned tuna in water is one of the most convenient, budget-friendly high-protein options for a quick meal or snack.

7. Lean Beef (95% Lean) — 26g Protein per 100g

Lean ground beef is one of the most practical high protein meats for everyday cooking — burgers, meatballs, chili, tacos — while keeping saturated fat in check. Choosing 95% lean over 80% lean roughly halves the fat without sacrificing protein.

8. Chicken Thigh — 26g Protein per 100g

Chicken thigh still lands solidly among high protein meats at 26g per 100g, just with more fat and flavor than chicken breast. It’s a good option when you’re in a calorie surplus and want more energy density from the same meal.

9. Ground Beef (90% Lean) — 26g Protein per 100g

90/10 ground beef is a middle-ground choice among high protein meats — more flavor and iron than extra-lean cuts, with a moderate fat content that still fits most macro targets.

10. Pork Tenderloin — 26g Protein per 100g

Pork tenderloin is often overlooked, but it’s one of the leanest high protein meats in the pork family, at roughly 26g of protein per 100g and under 4g of fat. It’s also usually cheaper than chicken breast per pound.

11. Bison — 25g Protein per 100g

Bison is a red meat option among high protein meats that’s naturally lower in fat than most beef, with a rich, slightly sweet flavor. It’s a good pick for people who want the taste of red meat with a leaner nutrition profile.

12. Lamb (Loin, Lean) — 25g Protein per 100g

Lamb loin chops are one of the higher-fat high protein meats on this list, but they bring iron, zinc, and vitamin B12 along with 25g of protein per 100g. Trimming visible fat before cooking keeps the numbers closer to the lean-cut values above.

13. Shrimp — 24g Protein per 100g

Shrimp is one of the lowest-calorie high protein meats around, with 24g of protein and under 100 calories per 100g. It’s an easy way to add protein to salads and stir-fries without adding much fat or many calories.

14. Salmon — 22g Protein per 100g

Salmon rounds out this list of high protein meats with 22g of protein per 100g, plus a strong dose of heart-healthy omega-3 fatty acids that lean poultry and beef simply don’t offer.

15. Deli Turkey Breast — 17g Protein per 100g

Deli turkey is the most convenient of all high protein meats, even though processing brings the protein-per-100g down to around 17g. It’s a solid grab-and-go option, but check labels for added sodium if you’re eating it daily. For more convenient options, see our high protein grocery list.

High Protein Meats for Weight Loss vs. Muscle Building

The best high protein meats for weight loss and the best high protein meats for muscle building aren’t always the same picks. For weight loss, prioritize meats with a high protein-to-calorie ratio — turkey breast, chicken breast, shrimp, and tuna all deliver 25+ grams of protein for well under 200 calories per 100g. Our protein calculator for weight loss can help you translate these numbers into a daily target based on your goals.

For muscle building, calorie density matters less and total daily protein matters more. Fattier high protein meats like sirloin, lamb, and 90/10 ground beef can actually help here, since the extra calories support a surplus while still hitting your protein number. According to the International Society of Sports Nutrition, most people actively training for muscle gain benefit from roughly 1.4–2.0g of protein per kilogram of bodyweight per day — use our protein calculator for muscle gain to find your exact number.

A practical way to apply this: split your daily protein target across 3–5 meals rather than trying to eat it all at once. A 180-pound (82kg) person aiming for the higher end of that range would need roughly 160g of protein per day — easily covered by combining two servings of chicken breast or turkey breast with one serving of a fattier option like ground beef or salmon, plus a protein-rich snack in between. Spreading intake out this way also tends to be more sustainable than trying to eat one enormous protein-heavy meal.

Lean vs. Red High Protein Meats

Not all high protein meats carry the same long-term health tradeoffs. Lean poultry and fish — chicken breast, turkey breast, tuna, shrimp — are consistently the lowest in saturated fat among high protein meats, which matters if you’re watching cardiovascular risk. Red high protein meats like beef, lamb, and bison bring more iron, zinc, and B12, but Harvard Health recommends choosing leaner cuts and moderating portion sizes if red meat makes up a large share of your diet.

A practical approach: rotate through a mix of lean and red high protein meats across the week rather than relying on just one or two. If you’re also tracking carbs, most of these options fit naturally into a high protein, low-carb eating pattern since meat carries essentially zero carbohydrate on its own.

It’s also worth thinking beyond protein and fat alone. Red meats tend to carry meaningfully more iron and zinc than poultry or fish, which matters for anyone prone to low iron levels, while fish like salmon and tuna bring omega-3 fatty acids that land meats typically lack. A rotation that includes both groups usually covers more nutritional ground than sticking to a single category, even if the protein numbers look similar on paper.

Tips for Cooking These Meats Without Adding Extra Calories

How you cook these options can matter almost as much as which one you pick. A few practical habits keep the calorie count close to what’s listed above:

• Grill, bake, roast, or air-fry instead of pan-frying in oil — each tablespoon of oil adds roughly 120 calories with no extra protein.
• Trim visible fat from red meat before cooking rather than after, since it renders into the meat as it cooks.
• Season with herbs, citrus, and spice rubs instead of heavy sauces or breading, which can quietly double the calorie count of a lean cut.
• Weigh portions after cooking, not before — cooked weight is what nutrition labels and most calculators (including ours) are based on.

These small adjustments let you keep the protein numbers from the table above accurate in real life, not just on paper.

How Much Protein Do You Actually Need?

Ranking high protein meats only helps if you know your target. A sedentary adult generally needs about 0.8g of protein per kilogram of bodyweight per day, while active individuals and anyone strength training should aim higher — our guide on how much protein you need per day walks through the exact math for your goals.

If you’re building meals around more than just meat, our full list of high protein foods covers eggs, dairy, and plant-based options that pair well with the high protein meats above for a more varied, balanced diet.

Shopping and Budget Notes

Price is often the deciding factor between two similarly ranked options, and it doesn’t always track with protein content. Pork tenderloin, chicken thighs, and 90/10 ground beef are usually cheaper per pound than chicken breast or sirloin, while still landing in a similar protein range. Buying in bulk and freezing portions is one of the simplest ways to keep a rotation of several high protein meats on hand without paying a premium for convenience. Canned tuna and frozen shrimp are also worth stocking as backup options — both keep for months and require zero prep beyond heating or draining.

Ultimately, the “best” high protein meats depend on your goal. Chicken breast, turkey breast, and tuna are hard to beat for pure protein efficiency. Venison, elk, and bison offer red meat’s flavor and nutrients with less fat than traditional beef. And fattier cuts like sirloin, lamb, and 90/10 ground beef still deserve a place on your plate when you need more calories alongside your protein. Pick a rotation of 4–5 high protein meats from this list, plan around the gram targets above, and you’ll rarely have to think twice about hitting your protein goal.