Updated 30 September 2026
If you're training, dieting or just trying to eat more protein, it helps to know which high protein meat gives you the most per 100g. The short answer is lean meat: skinless chicken breast, lean beef, pork loin and trimmed lamb leg are all near the top, with fattier cuts lower down. Here's a butcher's chart of the meats high in protein, with typical values per 100g, raw and cooked, plus tips on getting the best protein for your money.
High protein meat chart (raw, per 100g)
| Meat and cut | Protein (approx.) | Fat (approx.) |
|---|---|---|
| Skinless chicken breast | 22–24g | 1–3g |
| Beef rump steak, trimmed | 20–23g | 3–8g |
| Beef fillet | 20–22g | 4–9g |
| Extra lean diced beef | 20–23g | Low (trimmed of extra fat) |
| Pork loin steak, trimmed | 20–23g | 2–6g |
| Beef sirloin, trimmed | 20–23g | 5–10g |
| Lean beef mince (about 10% fat) | 19–21g | About 10g |
| Lamb leg, trimmed | 19–21g | 5–10g |
| Chicken thigh, skinless | 17–20g | 5–9g |
| Ribeye steak | 18–21g | 12–22g |
| Beef brisket | 17–20g | 10–20g |
| Pork belly | 9–17g | 25–35g |
These are typical ranges drawn from UK and international food composition tables and retail nutrition labels. The exact figures vary with the animal, the trim and the product, so check a pack's label for precise values. "About 10% fat" for lean beef mince comes from our product listing.
The pattern: less fat, more protein
The leaner the cut, the higher its share of protein per 100g. That's why skinless chicken breast, trimmed rump and pork loin sit at the top, and belly and brisket lower down. The fattier cuts still contain plenty of protein; they just have more calories alongside it.
Raw vs cooked protein
Cooking removes water, so cooked meat has more protein per 100g than raw. For example, chicken breast has about 24g per 100g raw, but roughly 30–32g per 100g once cooked. The total protein in the piece doesn't change much; it's just concentrated in less weight. If you track macros, weigh raw, or use cooked values consistently, but don't mix them.
Protein per portion
| Portion | Protein (approx.) |
|---|---|
| 1 chicken breast fillet, 200g raw | 44–48g |
| 8oz (227g) sirloin steak, raw | 45–52g |
| 125g lean beef mince, raw | 24–26g |
| 2 pork loin steaks (270g raw) | 54–62g |
| 150g extra lean diced beef, raw | 30–35g |
Best high protein meat for your money
For protein per pound, chicken breast in bulk and lean beef mince are hard to beat. Buying larger packs brings the cost per portion down further:
- Chicken Breast 1kg (£8.99): skinless, boneless fillets with no added water.
- Lean Beef Mince 400g (£7.49): approximately 10% fat.
- Extra Lean Diced Beef 400g (£8.99): trimmed of extra fat, for stews and curries.
- Pork Loin Steaks 4x 135g (£4.99): an economical, lean alternative to beef steak.
See protein per pound: which cuts go further and chicken vs steak: protein for the money.
Beyond protein: what else meat provides
Red meat is a good source of iron, zinc and vitamin B12, and chicken and pork provide B vitamins too. NHS advice is that if you eat more than 90g of red or processed meat a day, you should cut down to 70g or less on average. Mixing lean chicken and pork with red meat through the week is an easy way to keep protein high. See iron-rich meats.
How much protein do you need?
The UK Reference Nutrient Intake for adults is about 0.75g of protein per kg of body weight per day, according to government dietary guidance, so around 45–55g for many adults. People who train hard often aim higher, and sports nutrition guidance commonly quotes ranges of roughly 1.2–2g per kg. If you have specific goals or health conditions, a registered dietitian can advise. Spreading protein across your meals, rather than eating most of it at dinner, is a practical approach, and a portion of lean meat at lunch and dinner covers a large share of the day's needs.
How to cook lean, high-protein meat
Lean meat dries out if it's overcooked. Use a thermometer, rest the meat before slicing, and cook it quickly (steaks, strips, chicken breast) or slowly in liquid (diced beef). Chicken and pork must be cooked through; steaks and whole cuts of beef and lamb can be served pink.
What about processed meats?
Bacon, sausages, ham and burgers contain protein too, but usually less per 100g than lean fresh cuts, with more fat and salt. They're fine as part of a balanced diet, but if protein is your goal, lean fresh meat gives you more for fewer calories.
High-protein bundles
For meal prep, our high-protein meat boxes combine chicken breast, lean mince and steaks. For example, the Protein Duo Hamper – Chicken & Steak Combo (£69.99) has 10 sirloin steaks and 2kg of chicken breasts.
More protein guides
- How much protein is in chicken breast?
- How much protein is in steak?
- Protein in beef mince: lean vs standard
- The healthiest (leanest) cuts of meat
Browse our lean meat range.
High protein meat FAQs
Which meat has the most protein per 100g?
Skinless chicken breast is usually highest, at about 22–24g per 100g raw, closely followed by lean beef such as rump and fillet, and pork loin.
What meat is high in protein and low in fat?
Skinless chicken breast, pork loin, trimmed rump steak, extra lean diced beef and lean mince.
Is chicken or beef higher in protein?
They're similar. Chicken breast is usually a little higher per 100g and lower in fat, while beef provides more iron and zinc.
Does cooking meat increase protein?
Not really. Cooking removes water, so the protein per 100g rises, but the total protein in the piece stays about the same.
How much protein is in 100g of cooked chicken breast?
Roughly 30–32g per 100g cooked.