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

Are you beginning a high-protein eating regimen and making an attempt to hit your macros? If you’re on the lookout for a technique to improve protein whereas maintaining carbs low, there isn’t a higher possibility on the market than high quality meat protein.

As you intend your menu on the keto eating regimen, this meat protein information will aid you make the neatest shopping for choices. Plus, learn 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?
Leap to:

Meat is scrumptious, nutritious, and you’ll attain your day by day protein consumption simply. That being mentioned, not all sorts of animal proteins are the identical.

  1. Rooster breast, skinless – 1 cup (245g) = 75.9g protein
  2. Rooster breast, pores and skin eaten – 1 cup (245g) = 67.2g protein
  3. Salmon steak – 1 cup (245g) = 62.4g protein
  4. Floor beef 5% fats – 1 cup (217g) = 59.1g protein
  5. Floor beef 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. Pork roast – 1 cup (245g) = 56.7g protein
  9. Sirloin steak (fats eaten) – 1 cup (245g) = 56.9g protein
  10. Pork rinds – 1 cup (30g) = 18.4g protein

Dietary values from

Vitamin in meat

One of many well being advantages of a low-carb eating regimen that is excessive in meat is that animal protein has all of the important amino acids our our bodies want. Amino acids are important for constructing muscle, the synthesis of hormones, collagen, enzymes, and neurotransmitters comparable to serotonin.

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

Meat is extremely nutrient-dense full of iron, B-complex nutritional vitamins comparable to thiamine, riboflavin, niacin, vitamin B6 and the important vitamin B12. Meat protein is a pure supply of vitality and vitamins comparable to iron and vitamin B12 can improve your pink blood cells and decrease the danger of anemia.

Which meat do you have to keep away from?

Not all meat and meals from animals are pretty much as good for you. Some ultra-processed deli meats are excessive in chemical compounds, preservatives, components, and salt.

That is why it is necessary to decide on high-quality meat, for instance, processed meat like scorching canines would not have the identical well being advantages as a stunning grass-fed steak.

Whereas lean meats comparable to lean floor beef will be part of your eating regimen, do not draw back from consuming fattier cuts of meat both. Diets increased in fat can assist you shed extra pounds, keep satiated, steadiness your hormones and a lot extra.

Study extra about the advantages of wholesome fat on this article.

What meat has essentially the most protein?

Meat is made from protein, fats, and water. A high-fat reduce of meat usually could have decrease protein. Low-fat meat will usually have increased protein. Meat that has been brined and absorbed plenty of water could have decrease fats and decrease protein.

Trying to get essentially the most bang in your buck? Chances are you’ll be shocked to listen to that hen breast has essentially the most protein in it in comparison with all sorts of meat.

It has a powerful 30.9g of protein per 100g/3.5 ounces. BUT beware of shopping for hen that has been pumped with water.

What’s hen plumping?

Rooster is commonly injected with salted water to maintain the hen meat moist, tasty, and tender. Water injected into hen will be 15% – 30% of the hen you’re shopping for. That is referred to as hen plumping.

Why do they inject hen meat? Once they started to breed bigger chickens, the protein of the hen meat elevated however their fats decreased, which made for dry bland tasting hen.

The saline (salted water or brine) they inject into hen meat additionally has pure hen flavors, broth, lemon concentrates, and sometimes corn syrup.

So subsequent time you cook dinner hen and all that soiled water is on the backside of your pan, it is water that has been added to extend the burden, however not the vitamin, of your meat.

Meat protein: sorts of meat

I will cowl the protein quantities in complete meats moderately than processed ones. That is as a result of a vital a part of wholesome consuming is consuming actual, complete meals as an alternative of processed meats crammed with pointless carbs and starches, filler, components, and preservatives.

Let’s take a fast take a look at the most well-liked sorts of meat and what number of grams of protein every of them has.


pieces of raw chicken on a black plate
There are 31 grams of protein per 100g/3.5 ounces of skinless hen breast.

There are 31 grams of protein per 100g/3.5 ounces of skinless hen breast.

The quantities are comparable for hen thigh and hen drumstick. There are 28.2 grams of protein in a 3.5-ounce thigh and 27.3g of protein in a drumstick.

Many individuals can discover hen a bit boring, however the precise seasoning can change all the pieces! Listed below are 4 alternative ways to make wonderful keto hen.

Per 100g/3.5 ounces Protein g Fats g Energy
Rooster breast, skinless 30.9 4.5 173
Rooster thigh, pores and skin eaten 28.2 13.2 239
Rooster drumstick, pores and skin eaten 27.3 10 206
Rooster wings, pores and skin eaten 23.8 16.9 254
Desk displaying how a lot protein is in 100g/3.5 ounces of hen.


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

Lean pork like pork tenderloin is one other wholesome alternative. Here is how a lot protein is within the various kinds of pork.

Bacon has the very best protein as a result of it’s usually cured then dried so many of the moisture and water have been eliminated.

  • Pork Tenderloin – 29g protein in 100g/3.5 ounces
  • Floor pork – 21g protein in 100g/3.5 ounces
  • Ham – 23g protein in 100g/3.5 ounces
  • Bacon – 42g protein in 100g/3.5 ounces
  • Pork ribs – 20g protein in 100g/3.5 ounces

If you’re on the lookout for a easy, but scrumptious technique to get pleasure from pork, I extremely suggest this one-pan keto pork chop with butter garlic sauce. It is unbelievable!

Extra keto pork recipes

Per 100g/3.5 ounces Protein g Fats g Energy
Pork tenderloin, no seen fats eaten 28.8 5.5 170
Floor pork, 4% fats 21.1 4 121
Ham, boneless, cured 22.6 9 178
Bacon, centre reduce 42.4 31.4 467
Desk displaying how a lot protein is in 100g/3.5 ounces of pork.


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

Some individuals who have been warned to chop again their saturated fats consumption would possibly wish to eat much less pink meat. Nevertheless, the World Coronary heart Federation truly says fat protects us, carbs are dangerous.

Lean beef can nonetheless be a wholesome a part of your eating regimen as they are typically increased in protein, however do not utterly neglect the scrumptious fatty cuts.

  • Lean floor beef – 27g protein in 100g/3.5 ounces
  • Roast beef – 30g protein in 100g/3.5 ounces
  • Spherical steak – 26g protein in 100g/3.5 ounces
  • Sirloin steak – 27g protein in 100g/3.5 ounces

I exploit floor beef particularly very often for meal prep. Wish to do the identical? Listed below are 20 keto floor beef meals that you would be able to simply meal prep.

Extra keto beef recipes

Per 100g/3.5 ounces Protein g Fats g Energy
Lean floor beef, 5% fats 27.3 6.4 174
Floor beef, 15% fats 25.9 14.4 240
Roast beef, no seen fats eaten 29.9 4.5 160
Sirloin steak, fats eaten 26.7 15.1 250
Desk displaying how a lot protein is in 100g/3.5 ounces of beef.


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

One other identify for deer meat is venison and it’s a full protein supply as effectively. There are 26 grams of protein in 3 ounces of venison.

Per 100g/3.5 ounces Protein g Fats g Energy
Venison, floor 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 displaying how a lot protein is in 100g/3.5 ounces of venison deer meat.


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

Turkey is one other lean protein that you would be able to get in three alternative ways. Here is how a lot protein is in every kind.

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


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

One other tasty technique to eat extra protein is by 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.

For my part, cooked shrimp and mussels are a few of the most scrumptious protein sources discovered within the ocean. There are 23 grams of protein in 100g of shrimp.

Canned tuna is a really versatile kind of seafood that lasts a very long time in your shelf. There are 25 grams of protein in 100g/3.5 ounces.

Extra keto salmon recipes

Per 100g/3.5 ounces Protein g Fats g Energy
Salmon fillet 25.3 12 210
Shrimp 22.8 1.7 119
Crab, canned, drained 17.9 0.7 83
Tuna, canned, drained 25.5 0.8 116
Desk displaying how a lot protein is in 100g/3.5 ounces of seafood.

Plant-based protein meals

There are additionally a number of high-protein meals that come from vegetation as an alternative of animals. Some individuals want to eat plant-based protein as a result of it has much less saturated fats, they could suppose it’s higher for the setting, they’re heart-healthy, or for moral causes.

Plant proteins are promoted to be helpful in your coronary heart well being when you’re not consuming meat. Consuming them can decrease your coronary heart illness threat and even improve weight reduction. And, the excellent news is there are many choices that are not loaded in carbs both!

Nevertheless, the flip facet is that switching from meat to plant protein can have harmful well being penalties. Most plant-based meat alternate options truly exceeded the day by day really helpful allowance for saturated fats, sugar, salt.

Plant-based meat alternate options present beneath the day by day necessities for Vitamin B12, calcium, zinc, magnesium, and potassium.

Finest vegetarian protein sources

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

These are one of the best protein charts displaying high-protein low-carb nuts and seeds. You possibly can see precisely what number of grams of protein, fats, web carbs, and energy are in every completely different nut and seed.

Cooked lentils and complete grains are sometimes the most typical various to animal proteins, however they’re each high-carb.

However don’t be concerned, there are many plant-based meals and plant proteins which have 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 a good way to extend your protein consumption. The preferred varieties are sunflower seeds and pumpkin seeds. Nevertheless, you’ll need to be aware of the carb depend – see extra on this article about low carb nuts and seeds.

Excessive-protein dairy

images of high-protein dairy
Dairy protein is so versatile.

Dairy protein will be so versatile. It may be utilized in candy and savory recipes and will be eaten as a snack or a part of the primary meal.

If you happen to do not wish to eat meat, however do not thoughts consuming different animal meals, full-fat dairy can assist you get sufficient protein in your day and also you additionally get calcium for bone well being.

Cottage cheese is a lean protein that’s versatile and low in energy. Cottage cheese will be loved as a fast protein snack, particularly when you stir by means of a tablespoon of peanut butter and a sprinkling of pumpkin seeds in your B nutritional vitamins.

Last ideas

As you may see, every kind of meat have a wonderful quantity of protein and important amino acids in them.

When it’s worthwhile to improve your consumption of excessive protein meals, meat like lean pork, darkish meat from hen, or beef offers you important amino acids and aid you construct lean muscle.

All the time select high-quality protein from an ethically raised supply that is freed from chemical compounds.

References and research

Biochemistry, Important Amino Acids – NCBI

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

Unintended penalties: Dietary impression and potential pitfalls of switching from animal- to plant-based meals. – NCBI

What’s hen plumping? – Wikipedia

Water in meat and poultry – USDA



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