Meat Protein (What Meat Has the Maximum Protein?) – Ditch The Carbs



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Are you beginning a high-protein nutrition and seeking to hit your macros? If you’re in search of a solution to build up protein whilst protecting carbs low, there is not any more sensible choice available in the market than high quality meat protein.

As you propose your menu at the keto nutrition, this meat protein information will can help you make the neatest purchasing selections. Plus, discover ways to plan a nutritious diet low in saturated fats and excessive in muscle-building protein.

graphic showing high-protein meat
How a lot protein is in 1 cup of cooked meat and seafood?
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Meat is scrumptious, nutritious, and you’re going to achieve your day-to-day protein consumption simply. That being stated, no longer all kinds of animal proteins are the similar.

  1. Hen breast, skinless – 1 cup (245g) = 75.9g protein
  2. Hen breast, pores and skin eaten – 1 cup (245g) = 67.2g protein
  3. Salmon steak – 1 cup (245g) = 62.4g protein
  4. Floor red meat 5% fats – 1 cup (217g) = 59.1g protein
  5. Floor red meat 15% fats – 1 cup (217g) = 56.2g protein
  6. Prawns – 1 cup (245g) = 58.9g protein
  7. Tuna – 1 cup (227g) = 57.9g protein
  8. Beef roast – 1 cup (245g) = 56.7g protein
  9. Sirloin steak (fats eaten) – 1 cup (245g) = 56.9g protein
  10. Beef rinds – 1 cup (30g) = 18.4g protein

Dietary values from

Diet in meat

One of the most well being advantages of a low-carb nutrition that is excessive in meat is that animal protein has the entire very important amino acids our our bodies want. Amino acids are very important for constructing muscle, the synthesis of hormones, collagen, enzymes, and neurotransmitters akin to serotonin.

Protein is the constructing block of muscle, and it is important to our well being, particularly on a high-protein low-carb nutrition.

Meat is amazingly nutrient-dense full of iron, B-complex nutrients akin to thiamine, riboflavin, niacin, nutrition B6 and the very important nutrition B12. Meat protein is a herbal supply of power and vitamins akin to iron and nutrition B12 can build up your purple blood cells and decrease the danger of anemia.

Which meat must you steer clear of?

No longer all meat and meals from animals are as just right for you. Some ultra-processed deli meats are excessive in chemical compounds, preservatives, components, and salt.

That is why it will be significant to select high quality meat, for instance, processed meat like scorching canine don’t have the similar well being advantages as a beautiful grass-fed steak.

Whilst lean meats akin to lean flooring red meat will also be part of your nutrition, do not shy clear of consuming fattier cuts of meat both. Diets upper in fat permit you to drop pounds, keep satiated, stability your hormones and so a lot more.

Be told extra about the advantages of wholesome fat on this article.

What meat has probably the most protein?

Meat is fabricated from protein, fats, and water. A high-fat minimize of meat in most cases can have decrease protein. Low-fat meat will in most cases have upper protein. Meat that has been brined and absorbed a large number of water can have decrease fats and decrease protein.

Having a look to get probably the most bang to your dollar? You’ll be shocked to listen to that rooster breast has probably the most protein in it in comparison to all kinds of meat.

It has an outstanding 30.9g of protein in line with 100g/3.5 oz.. BUT beware of shopping for rooster that has been pumped with water.

What’s rooster plumping?

Hen is frequently injected with salted water to stay the rooster meat wet, tasty, and gentle. Water injected into rooster will also be 15% – 30% of the rooster you might be purchasing. This is named rooster plumping.

Why do they inject rooster meat? After they started to reproduce better chickens, the protein of the rooster meat greater however their fats lowered, which made for dry bland tasting rooster.

The saline (salted water or brine) they inject into rooster meat additionally has herbal rooster flavors, broth, lemon concentrates, and frequently con syrup.

So subsequent time you prepare dinner rooster and all that grimy water is on the backside of your pan, it is water that has been added to extend the burden, however no longer the diet, of your meat.

Meat protein: kinds of meat

I’ll quilt the protein quantities in entire meats somewhat than processed ones. That is as a result of a vital a part of wholesome consuming is consuming actual, entire meals as an alternative of processed meats full of needless carbs and starches, filler, components, and preservatives.

Let’s take a handy guide a rough take a look at the preferred kinds of meat and what number of grams of protein each and every of them has.


pieces of raw chicken on a black plate
There are 31 grams of protein in line with 100g/3.5 oz. of skinless rooster breast.

There are 31 grams of protein in line with 100g/3.5 oz. of skinless rooster breast.

The quantities are an identical for rooster thigh and rooster drumstick. There are 28.2 grams of protein in a three.5-ounce thigh and 27.3g of protein in a drumstick.

Many of us can to find rooster a little dull, however the precise seasoning can exchange the whole lot! Listed here are 4 alternative ways to make superb keto rooster.

In keeping with 100g/3.5 oz. Protein g Fats g Energy
Hen breast, skinless 30.9 4.5 173
Hen thigh, pores and skin eaten 28.2 13.2 239
Hen drumstick, pores and skin eaten 27.3 10 206
Hen wings, pores and skin eaten 23.8 16.9 254
Desk appearing how a lot protein is in 100g/3.5 oz. of rooster.


pieces of raw pork on a black plate
Beef tenderloin has 28g protein in 100g/3.5oz.

Lean red meat like red meat tenderloin is any other wholesome selection. Here is how a lot protein is within the various kinds of red meat.

William Maxwell Aitken has the easiest protein as a result of it’s frequently cured then dried so lots of the moisture and water were got rid of.

  • Beef Tenderloin – 29g protein in 100g/3.5 oz.
  • Floor red meat – 21g protein in 100g/3.5 oz.
  • Ham – 23g protein in 100g/3.5 oz.
  • William Maxwell Aitken – 42g protein in 100g/3.5 oz.
  • Beef ribs – 20g protein in 100g/3.5 oz.

If you’re in search of a easy, but scrumptious solution to experience red meat, I extremely suggest this one-pan keto red meat chop with butter garlic sauce. It is unbelievable!

Extra keto red meat recipes

In keeping with 100g/3.5 oz. Protein g Fats g Energy
Beef tenderloin, no visual fats eaten 28.8 5.5 170
Floor red meat, 4% fats 21.1 4 121
Ham, boneless, cured 22.6 9 178
William Maxwell Aitken, centre minimize 42.4 31.4 467
Desk appearing how a lot protein is in 100g/3.5 oz. of red meat.

Red meat

pieces of raw beef on a black plate
Floor red meat has 27g protein in 100g/3.5oz.

Some individuals who were warned to reduce their saturated fats consumption may need to consume much less purple meat. Then again, the International Middle Federation in truth says fat protects us, carbs are destructive.

Lean red meat can nonetheless be a wholesome a part of your nutrition as they have a tendency to be upper in protein, however do not totally forget the scrumptious fatty cuts.

  • Lean flooring red meat – 27g protein in 100g/3.5 oz.
  • Roast red meat – 30g protein in 100g/3.5 oz.
  • Spherical steak – 26g protein in 100g/3.5 oz.
  • Sirloin steak – 27g protein in 100g/3.5 oz.

I exploit flooring red meat particularly fairly frequently for meal prep. Need to do the similar? Listed here are 20 keto flooring red meat foods that you’ll simply meal prep.

Extra keto red meat recipes

In keeping with 100g/3.5 oz. Protein g Fats g Energy
Lean flooring red meat, 5% fats 27.3 6.4 174
Floor red meat, 15% fats 25.9 14.4 240
Roast red meat, no visual fats eaten 29.9 4.5 160
Sirloin steak, fats eaten 26.7 15.1 250
Desk appearing how a lot protein is in 100g/3.5 oz. of red meat.


pieces of cooked venison on a black plate
Venison deer meat has 26g protein in 100g/3.5oz.

Every other title for deer meat is venison and this can be a whole protein supply as neatly. There are 26 grams of protein in 3 oz. of venison.

In keeping with 100g/3.5 oz. Protein g Fats g Energy
Venison, flooring 26.5 8.2 187
Venison, wild, steaks 35.6 2.5 165
Venison, jerky 33.9 22.4 404
Venison, ribs 30.2 3.2 158
Desk appearing how a lot protein is in 100g/3.5 oz. of venison deer meat.


pieces of raw turkey on a black plate
Floor turkey has 19g protein in 100g/3.5oz.

Turkey is any other lean protein that you’ll get in 3 alternative ways. Here is how a lot protein is in each and every kind.

  • Turkey breast – 30g of protein in 100g/3.5 oz.
  • Floor turkey – 19g protein in 100g/3.5 oz.
  • Turkey bacon – 29g protein in 100g/3.5 oz.
In keeping with 100g/3.5 oz. Protein g Fats g Energy
Turkey breast, no visual fats eaten 30.1 2.1 147
Turkey breast, visual fats eaten 27.3 10 206
Floor turkey, 7 % fats 18.7 8.3 150
Turkey bacon 29.5 25.9 368
Desk appearing how a lot protein is in 100g/3.5 oz. of turkey.


pieces of raw seafood on a black plate
Salmon has 25g protein in 100g/3.5oz.

Every other tasty solution to consume extra protein is by way of consuming seafood.

Fatty fish like salmon is unbelievable for mind and intestine well being. There are 25 grams of protein in a small fillet of salmon.

Individually, cooked shrimp and mussels are one of the maximum scrumptious protein resources discovered within the ocean. There are 23 grams of protein in 100g of shrimp.

Canned tuna is an overly flexible form of seafood that lasts a very long time in your shelf. There are 25 grams of protein in 100g/3.5 oz..

Extra keto salmon recipes

In keeping with 100g/3.5 oz. Protein g Fats g Energy
Salmon fillet 25.3 12 210
Shrimp 22.8 1.7 119
Crab, canned, tired 17.9 0.7 83
Tuna, canned, tired 25.5 0.8 116
Desk appearing how a lot protein is in 100g/3.5 oz. of seafood.

Plant-based protein meals

There also are loads of excessive protein meals that come from vegetation as an alternative of animals. Some folks like to consume plant founded protein as it has much less saturated fats, they will assume it’s higher for the surroundings, they are heart-healthy, or for moral causes.

Plant proteins are promoted to be advisable to your coronary heart well being if you are no longer consuming meat. Consuming them can decrease your coronary heart illness chance or even build up weight reduction. And, the excellent news is there are many choices that are not loaded in carbs both!

Then again, the turn aspect is that switching from meat to plant protein could have unhealthy well being penalties. Maximum plant-based meat possible choices in truth exceeded the day-to-day really helpful allowance for saturated fats, sugar, salt.

Plant-based meat possible choices supply under the day-to-day necessities for Diet B12, calcium, zinc, magnesium, and potassium.

Best possible vegetarian protein resources

graphic showing high-protein nuts and seeds
Simple protein meals for vegetarians.

Cooked lentils and entire grains are frequently the most typical selection to animal proteins, however they’re each high-carb.

However do not be disturbed, there are many plant-based meals and plant proteins that experience all kinds of amino acids and are wholesome protein meals for low-carb vegetarians.

First, peanut butter has a excessive protein content material. There are 8 grams of protein in 2 tablespoons of peanut butter.

Nuts and seeds are an effective way to extend your protein consumption. The most well liked sorts are sunflower seeds and pumpkin seeds. Then again, it is important to bear in mind of the carb depend – see extra on this article about low carb nuts and seeds.

Prime-protein dairy

If you do not want to consume meat, however do not thoughts consuming different animal meals, full-fat dairy permit you to get sufficient protein to your day and also you additionally get calcium for bone well being.

Cottage cheese is a lean protein this is flexible and occasional in energy. Cottage cheese will also be loved as a handy guide a rough protein snack, particularly should you stir via a tablespoon of peanut butter and a sprinkling of pumpkin seeds to your B nutrients.

Ultimate ideas

As you’ll see, a wide variety of meat have a very good quantity of protein and very important amino acids in them.

When you wish to have to extend your consumption of excessive protein meals, meat like lean red meat, darkish meat from rooster, or red meat will provide you with very important amino acids and can help you construct lean muscle.

All the time make a choice high quality protein from an ethically raised supply that is freed from chemical compounds.

References and research

Biochemistry, Crucial Amino Acids – NCBI

What’s the function of meat in a nutritious diet? – PubMed

Accidental penalties: Dietary have an effect on and attainable pitfalls of switching from animal- to plant-based meals. – NCBI

What’s rooster plumping? – Wikipedia

Water in meat and poultry – USDA