Best Meat for Protein

Eating healthy is one of the compulsory aspects of everyone’s well-being. Even though there’s no clear theory on what a healthy diet should look like, it’s important to vary your menus by introducing different edibles into your daily routine. One of the best ways to build muscle and burn fat is consuming proteins. As we all know, meat is primordial when it comes to protein sources, as it contains all the proper nutrients for building and maintaining muscle but also for managing your weight. Luckily, there are lots of meat types that will help you obtain exactly what you want: be healthy and maintain muscle mass. We know how important is this for you, and we’ve made a list with high protein meats, ideal for your physical and mental health.

Red Meat

  • Lean Beef

    Rich in proteins, with a delicious taste, lean beef is compulsory for a healthy diet and muscle mass development. But we should always be aware of what we’re buying, this is because lean beef must have less than 10 grams of total fat and 4.5 grams of saturated fat per a normal 100 grams serving. Lean beef contains iron, vitamin B12, vitamin B6, zinc, phosphorus, and many other more nutrients, which play an important role in a healthy lifestyle. It’s good to know the loin and round are the leanest cuts of meat, as well as sirloin, tenderloin, eye of round, and round steak. For instance, beef steak contains 1 gram of protein for every 7 calories, plus it’s one of the most economical cuts, offering extra convenience. When it comes to ground beef, it is 95% lean, and a single serving contains about 7 grams of total fat and 26 grams of protein. Thus, you can reliably count on this red meat, which is also a great source of creatine.

  • Beef Jerky

    Beef jerky is the leanest cut of meat as all the fat is removed when preparing it. Actually, jerky consists of dried beef, as the meat is marinated, properly seasoned and finally dried. It usually stands as a snack, and even though it’s not necessarily considered a healthy food, it’s for sure a good source of protein. A 3.5 oz. serving of jerky contains 150 calories and about 31 grams of protein. This is good, as the amount of protein is balanced so it’s able to offer all the necessary amino acids the body requires. As well as, it’s a great source of vitamins, including vitamins B12 and B6. There’s also a mix of saturated and monounsaturated fats, even so, it’s still a good snack that can easily fit into a low-carb diet.

  • Roast Beef

    Protein, iron, and nitrates are just some of the minerals roast beef features. Therefore, if you want to increase the muscle mass, you can reliably count on its efficiency. What’s great about roast beef is that it contains all the nine fundamental amino acids that the body cannot produce. So, a 3 oz. serving of roast beef offers about 21 grams of protein, which is for sure extremely relevant and important for your body’s health. Along with the necessary amount of protein, this type of meat is rich in zinc, vitamin B12, vitamin B6, but also saturated fats. Our recommendation is to use the tenderloin, bottom, round eye, and sirloin for delicious, nutritive, and healthy meals.


  • Chicken Breast

    As we already know, chicken breast is one of the most popular cuts of chicken. Usually preferred by bodybuilders, and people who want to lose weight, it’s extremely common and easy to cook. It’s a protein-rich food and if eaten without the skin, most of its calories come from protein. This is good news, as 100 grams of chicken breast contains 31 grams of protein. Therefore, the highest part of calories come from protein, while the rest comes from fat. Even more, this meat is low in sodium and fat, and it can work great for a low-carb diet, as it does not contain any carbohydrates. Even so, the way you cook it can matter a lot, as it can add lots of calories to the final results. Hence, the most common methods are roasting, boiling, and broiling.

  • Turkey Breast

    Turkey breast has been one of the most popular sources of protein since the past. Like chicken, it’s a good source of lean protein, and it does not contain a large number of calories, as studies claim a single serving of turkey breast has 115 calories and 15 grams of protein. The low-calorie content makes it a popular pick among people, as well as the ease of cooking. Turkey meat is very similar to chicken meat, as it’s protein-rich, there’s just a little amount of fat and calories. Plus, it’s a great source of vitamins and minerals and also tastes delicious. Usually, people introduce turkey meat into their children’s diet, as it’s lean meat, proper for good development.


  • Pork Tenderloin

    Who said pork can’t be a good protein source? For instance, tenderloin is one of the leanest cuts of pork and almost 75% of the calories in it come from protein, while the rest of them comes from fat. What’s great about this cut is that it usually comes in the perfect size to make a dish for two people, or to cut it into half for a single person. It contains a high amount of zinc and vitamins, too, and it’s a popular pick among the athletes and sportsmen. It’s good to know that a 4 oz. of pork tenderloin provides 160 calories and 30 grams of protein, enough for helping your body produce muscles and keep it healthy.

  • Pork Loin

    Pork loin is worth considering, too, as it’s tender meat full of proteins and vitamins. A single serving of 100 grams contains 26 grams of protein and it has a proper amount of zinc and selenium, too. Even so, the cooking method is very important in this case, as it can change the game. Thus, it’s recommended to cut the fat on the edges and use low-fat methods, such as grilling or boiling, to reduce the number of calories. Otherwise, you might obtain a highly caloric meal, instead of a healthy, low-carb one. Even so, introducing it into your diet can only bring positive outcomes.

  • Pork Chops

    Pork chops are both delicious and rich in vitamins and essential amino acids. Even though they provide a greater amount of calories, 52% of them come from protein, while the rest comes from fat. A fact, a large pork chop serving contains about 55 grams of protein, which means 220 calories from protein. Even though it isn’t one of the tenderest meats, people still choose it for vitamins, nutrients, and proteins. For delicious results and extra tenderness, just soak the chops in brine and enjoy the real flavor.


  • Venison

    Even though it might not be that popular yet, venison is one of the best types of meat for protein. Venison is actually deer meat, and it’s full of proteins and carbohydrates which contribute to a healthy lifestyle. Plus, this makes it a great choice for a low-carb diet, as a 4 oz. serving of venison contains about 24 grams of protein. Like beef, venison is full of proteins due to the fact they both contain all of the ten essential amino acids. The difference is that venison is lower in fat than beef, so it also has a lower caloric amount. In this case, a single serving of venison contains only 125 calories, which is ideal for a healthy diet and healthy metabolism. Besides, it’s rich in iron, vitamin B12, and B6.

  • Lamb

    Lamb is particularly composed of protein but there’s also a certain amount of fat. This meat is lean, with lots of vitamins and minerals, but also phosphorus and iron. 100 grams of lamb contains 25 grams of protein, so it’s extremely favorable for bodybuilders and sportsmen. Usually, lamb is prepared with veggies or salad, as well as chopped for high-protein sandwiches. The best cuts of lamb are lamb loin, lamb leg, and lamb ribs, as all of them have an increased amount of protein. As a tip, eating lamb enhances physical performance and fights against anemia issues.

  • Fish

    Last but not least, fish is worth considering, as well, if you want to increase the protein level into your body. Besides offering a high protein content, it can help you maintain a diet low in fats, avoiding several diseases. The protein in fish varies depending on the species, but it’s good to know that the most common species contain between 16 and 26 grams of protein in 3 oz. As well as, fish is an important source of Omega Oils and vitamins such as vitamin B3, B6, B12, and vitamin D. The most common varieties, which represent a good protein source are tuna, salmon, halibut, tilapia, pollock, cod, and sardines.


Even though all these types of meat play an important role in our bodies’ health development, people differ and have particular needs. Maybe some of us need a larger amount of proteins, while others need a smaller one. This is the same when it comes to calories, as some require either high-calorie or low-calorie diets. For instance, game meat is one of the highest sources of protein as the meat is extremely lean. Even so, it might be a little bit difficult to obtain it, especially if you aren’t a hunter. As well as, unlike other types of meat, this one can have higher costs. Game meat is usually recommended for athletes, sportsmen, and bodybuilders. On the other hand, even though they are not categorized as red meats, poultry and fish can provide you with a large amount of protein, too. The main benefit of poultry and fish is that they can be easily obtained and cooked, this is why they are an extremely common choice. Chicken breast is very accessible, preferred by lots of people due to the high content of nutrients that make it the perfect choice for a balanced diet.

Has gathered knowledge about meat from her family as her parents started a neighborhood butcher shop in Baltimore when she was just a child. Growing up, she learned the tricks of the trade from her father and later went on to get certifications. To obtain these certifications, Amy took courses in meat selection, evaluation, and processing. Moreover, she learned about the importance of reliable suppliers and thus makes it a point to only work with trustworthy sources.

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