By this point, unless you live under a rock or are transitioning from being a vegetarian to become a carnivore, you likely know that meat is a great source of protein. However, you may not know what meat has the most protein. This can be especially important information if you are into health and fitness or working on increasing your muscle mass and want to include healthy, high protein meats into your diet.
Knowing which meat has the most protein can make a huge difference in not only how you prepare meals but what meals you prepare on a daily basis. This is a great way to keep track of your meals and nutrition intake for your food log or just to know whats the best option on the market if you are searching for high protein to help build up strength or even help yourself or someone else after losing weight too quickly.
Its recommended that men eat 55 grams of protein a day while women eat 45 grams, but if you live a very active lifestyle, you may want to increase that amount to ensure that you are getting enough to rebuild your muscles that break down during exercise. If you are active, especially in strength training, a good rule to follow is 1.2 grams of protein per kilogram of bodyweight. Of course, you may find that youre already getting plenty of protein once we break down what meats have the most and you can compare it to your current diet. Keep in mind, there are lots of other foods that happen to have protein in them, so you dont have to eat 45-55 grams of protein a day just from meat.
When it comes to choosing healthy, protein-rich foods two popular options are beef and turkey. Both provide high-quality protein and important nutrients. But is one better than the other when it comes to protein content? Let’s take a closer look at beef versus turkey protein.
Protein Content in Beef and Turkey
Protein is an essential macronutrient that plays many important roles in the body. It helps build and repair tissues and muscle, produces hormones and enzymes, transports molecules, and supports immune function. Getting enough protein in your diet is vital.
Both beef and turkey provide complete, high-quality protein. This means they contain all nine essential amino acids that your body cannot synthesize on its own But when comparing 3 ounces of lean cuts side-by-side, beef generally packs in slightly more protein.
For example, 3 ounces of 93% lean ground beef contains around 25 grams of protein. The same amount of 93% lean ground turkey has about 23 grams. Sirloin steak has nearly 26 grams of protein per 3-ounce serving, while the same amount of roasted turkey breast has around 24 grams.
So ounce for ounce, beef beats out turkey just slightly in terms of total protein content. But the numbers for both are high enough to promote muscle growth and satisfy protein needs for most people.
Benefits of Beef Protein
There are some unique benefits associated specifically with beef as a protein source. Here are a few to consider:
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Muscle building – Beef provides all nine essential amino acids for supporting muscle synthesis. The amino acid leucine is especially crucial for building muscle, and beef contains more leucine than turkey.
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Workout recovery – The amino acid profile in beef helps repair exercise-induced muscle damage. Beef makes a great post-workout protein source.
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Iron – Ounce for ounce, beef contains substantially more iron than turkey – great news for those at risk of deficiency.
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Vitamin B12 – Important for neurological function, beef delivers this essential nutrient. Turkey contains it as well, but beef packs in higher amounts.
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Zinc – Necessary for immunity and wound healing, zinc appears in greater quantities in beef than turkey.
So while turkey certainly has merit as a healthy protein option, beef offers some unique benefits thanks to its robust amino acid content and nutrient profile.
Benefits of Turkey Protein
Turkey also has some nutritional advantages over beef:
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Lower in calories – Comparing 3-ounce portions of 90% lean beef versus turkey, the turkey provides 22 fewer calories. If weight management is a goal, turkey may be a better pick.
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Lower in saturated fat – Turkey contains less saturated fat than beef depending on leanness. For heart health, turkey may be the better choice.
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Lower in cholesterol – Turkey has slightly less cholesterol than beef – 66 milligrams versus 72 milligrams in a 3-ounce serving of 90% lean meat.
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Versatile – Ground turkey is milder in flavor than beef, making it versatile to season and add to recipes.
So turkey can also be an excellent protein choice, especially if limiting calories, cholesterol, and saturated fat.
Which Has More Protein: Beef or Turkey?
When it comes to total protein content, beef often wins out by a couple of grams over turkey depending on leanness. But both provide ample, complete protein to satisfy needs.
Choosing between beef and turkey ultimately comes down to your health goals and preferences:
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If building muscle is a key goal, lean beef may be the better pick thanks to its leucine content and workout recovery benefits.
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If limiting cholesterol and saturated fat intake, lean ground turkey may be a healthier option for your heart.
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If managing your weight, turkey provides fewer calories for the same protein content.
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If you simply prefer the flavor of beef, then choose high-quality, lean cuts. If you find turkey more versatile or like a milder taste, opt for ground turkey.
The key is to choose whichever you enjoy, supplies the nutrients you need, and fits your dietary requirements and preferences. Both beef and turkey can have a place in an overall healthy diet.
How to Pick Healthy Beef and Turkey
To maximize the nutritional benefits of beef and turkey, opt for the most high-quality choices:
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Choose lean – Select leaner cuts of beef like sirloin or tenderloin. Opt for ground turkey that is 93% to 95% lean.
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Go organic – Choosing organic meat minimizes consumption of hormones, antibiotics and artificial ingredients.
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Buy grass-fed – Grass-fed beef has a better fatty acid profile than conventional beef.
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Support local – Buying beef and turkey from local farmers supports smaller sustainable producers.
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Look for certifications – Seek out reputable certifications to ensure more humane practices and less environmental impact.
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Moderate portions – Keep serving sizes reasonable to manage saturated fat and calories.
Making quality choices maximizes the protein benefits of beef and turkey while supporting your health and more sustainable food systems.
Simple Ways to Add More Beef and Turkey Protein
It’s easy to enjoy delicious high-protein beef and turkey meals. Here are simple recipe ideas:
Beef
- Burger lettuce wraps
- Beef chili with black beans
- Zucchini noodles with meatballs
- Steaks with roasted veggies
- Beef and broccoli stir-fry
Turkey
- Turkey avocado sandwich
- Zucchini turkey meatballs
- Turkey taco salad
- Turkey veggie soup
- Turkey burgers with sweet potato fries
With a little creativity, you can make beef and turkey the stars of meals that align with your dietary needs and taste preferences.
The Takeaway
Beef and turkey are both excellent high-protein options. Beef often contains slightly more protein than turkey depending on leanness, but the two are closely matched. Choose beef to maximize amino acids like leucine, zinc and iron. Go with turkey to limit saturated fat, calories and cholesterol. Select the highest quality, leanest cuts of each. Both can play a role in an overall balanced, protein-rich diet.
Meats Ranked in Protein Levels
- Turkey. It looks like turkey is our winner for having the most protein per serving. Youll get 30 grams of protein in one serving of turkey, making this lean white meat a great addition to your weekly meal planning.
- Beef. Depending on what type of beef, it can range from 20-24 grams of protein, making this a healthy amount. However, keep in mind that too much red meat can be detrimental to your heart, so youll want to limit your red meat consumption to once or twice a week at most.
- Chicken rings in at 24 grams of protein, making this another great choice. This is another lean, white meat like turkey, and is commonly seen in food preparation recipes.
- Salmon. A delicious option, salmon also has 24 grams of protein as well as healthy omega 3s, making this a wonderful choice for your meals. Youll get filled up, and you can prepare this in a variety of healthy ways to help switch up your meals. Just dont heat this up in the work microwave or your coworkers may never forgive you.
- Cod offers 20 grams, making this a great choice as well. This is a light fish and tastes delicious prepared in several ways. You can even prepare this on a grill for a tasty summer meal.
- Lamb. Not always a common meal option, lamb is a delicious addition to your meal planning and offers 20 grams of protein for you to choose from.
- Mackerel offers 20 grams as well and is a great option for a healthy diet.
- Pork loin ranges from 17-20 grams and can be prepared in a variety of ways. We love ours prepared with fresh vegetables and seasoned with spices. This is a delicious way to get your protein each day while enjoying a tasty meat.
If youre looking for high-protein meats, the above list features the best options available for you. These are all delicious ways to enjoy a good meal while also ensuring you are getting enough of this valuable nutrient.
However, keep in mind that most of us exceed the amount of protein we eat in a day, so even if you choose a meat option that is lower in protein, you will likely still meet your protein dietary needs for the day. Many foods that are not meat have high levels of protein in them including chia seeds, nuts, eggs, Greek yogurt, oats, peas, and even cheddar cheese. So if you eat a combination of any of those foods each day, youre getting a good amount of protein from those as well, and you wont have any issues if you opt for lower protein meat or even wind up skipping a meat meal once or twice a week.
Nutrition Tier Lists: Meats
FAQ
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