Highest-Protein Meats, Ranked Per Serving (2026)

Sirloin steak offers 54.6 g of protein per serving, followed by stewed chicken light meat with 46.3 g per serving.

This post ranks meats by protein content per typical serving, utilizing USDA FoodData Central data. The focus is on whole foods that provide significant protein levels.

Why Protein Matters for Muscle, Satiety, and Weight Management

Protein is essential for muscle maintenance and repair, contributing to overall strength. It also promotes satiety, which can help with weight management by reducing hunger. High-protein foods are often part of dietary patterns associated with healthy eating. This is educational information, not medical advice.

Highest-Protein Meats, Ranked Per Serving

The following table presents the highest-protein meats ranked by typical serving size.

#	Food	Typical serving	Protein/serving (g)	Protein/100 g (g)	Calories (kcal)	Fat (g)	Carbs (g)	Fiber (g)
1	Sirloin Steak	1 steak (176 g)	54.6	31.0	345	13.8	0.8	0.0
2	Stewed Chicken Light Meat	1 serving (140 g)	46.3	33.0	298	11.2	0.0	0.0
3	Pork Loin Chop (Cooked, Pan-Fried)	1 serving (142 g)	43.3	30.5	244	6.6	0.0	0.0
4	Ground Turkey (93% Lean, Cooked)	1 serving (155 g)	42.0	27.1	341	18.0	0.0	0.0
5	Braised Lamb Foreshank (choice, trimmed, cooked)	1 piece (148 g)	42.0	28.4	360	19.9	0.0	0.0
6	Lamb Foreshank (Cooked)	1 piece (148 g)	42.0	28.4	360	19.9	0.0	0.0
7	Roasted Goose Meat	1 serving (143 g)	41.4	29.0	340	18.1	0.0	0.0
8	Lamb Rib (Choice, Broiled, Lean Only)	1 rib (147 g)	40.8	27.7	345	19.0	0.0	0.0
9	Country-Style Pork Ribs (cooked, roasted)	1 serving (138 g)	40.3	29.2	313	15.7	0.0	0.0
10	Roasted Pork Leg (lean only)	1 serving (135 g)	39.7	29.4	285	12.7	0.0	0.0
11	Braised Pork Top Loin Chop (cooked)	1 chop (135 g)	39.4	29.2	270	11.2	0.0	0.0
12	Stewed Chicken Dark Meat	1 serving (140 g)	39.4	28.1	361	21.4	0.0	0.0
13	Broiled Pork Loin Chop	1 chop (145 g)	38.6	26.6	284	13.3	0.0	0.0
14	Cooked Chicken Heart	1 serving (145 g)	38.3	26.4	268	11.5	0.1	0.0
15	Chicken Light Meat (roasted, skin off)	1 serving (140 g)	38.0	27.1	214	5.7	0.0	0.0

How Nutrola Tracks Protein for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including protein, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see highest-protein foods, highest-protein poultry.

How We Compiled These Numbers

Data is sourced from USDA FoodData Central SR Legacy and Foundation Foods. The rankings are based on per-serving values using USDA household weights, normalized to per 100 g. Each entry represents one food item, providing educational information, not medical advice.

Frequently Asked Questions (FAQ)

What is the protein content of sirloin steak?

Sirloin steak contains 54.6 g of protein per serving, which is the highest among the listed meats.

How much protein is in stewed chicken light meat?

Stewed chicken light meat provides 46.3 g of protein per serving.

What is the protein amount in pork loin chop?

Pork loin chop contains 43.3 g of protein per serving.

How much protein does ground turkey have?

Ground turkey has 42.0 g of protein per serving.

What is the protein content of braised lamb foreshank?

Braised lamb foreshank offers 42.0 g of protein per serving.

What is the protein content in roasted goose meat?

Roasted goose meat contains 41.4 g of protein per serving.

Key Takeaways

• Sirloin steak: 54.6 g protein per serving.
• Stewed chicken light meat: 46.3 g protein per serving.
• Pork loin chop: 43.3 g protein per serving.
• Ground turkey: 42.0 g protein per serving.
• Braised lamb foreshank: 42.0 g protein per serving.
• Roasted goose meat: 41.4 g protein per serving.