Meat and poultry high in protein (per serving)
50 meat and poultry ranked by protein per common serving, from USDA FoodData Central. Game meat, deer leads with 30.8 g per 3 oz (62% of the Daily Value), followed by Beef, round (30.7 g) and Lamb, shoulder (30.2 g).
Top 10 at a glance
Top 10 meat and poultry highest in protein
- Game meat, deer (shoulder clod, separable lean only, cooked, braised)3 oz (85 g) · 162 kcal30.8 g62% DV
- Beef, round (top round, separable lean only, trimmed to 0" fat, select, cooked, braised)3 oz (85 g) · 162 kcal30.7 g61% DV
- Lamb, shoulder (arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised)3 oz (85 g) · 237 kcal30.2 g60% DV
- Beef, chuck (arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised)3 oz (85 g) · 190 kcal29.5 g59% DV
- Lamb, Australian (imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised)3 oz (85 g) · 202 kcal29 g58% DV
- Lamb, New Zealand (imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised)3 oz (85 g) · 242 kcal29 g58% DV
- Beef, brisket (flat half, separable lean only, trimmed to 0" fat, select, cooked, braised)3 oz (85 g) · 168 kcal28.8 g58% DV
- Game meat, bison (chuck, shoulder clod, separable lean only, cooked, braised)3 oz (85 g) · 164 kcal28.7 g57% DV
- Lamb, cubed for stew or kabob (leg and shoulder) (separable lean only, trimmed to 1/4" fat, cooked, braised)3 oz (85 g) · 190 kcal28.6 g57% DV
- Beef, shank crosscuts (separable lean only, trimmed to 1/4" fat, choice, cooked, simmered)3 oz (85 g) · 171 kcal28.6 g57% DV
All 50 meat and poultry ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 50 g.
| # | Food | Serving | Protein (g) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Game meat, deer (shoulder clod, separable lean only, cooked, braised) | 3 oz (85 g) | 30.8 | 36.3 | 162 | |
| 2 | Beef, round (top round, separable lean only, trimmed to 0" fat, select, cooked, braised) | 3 oz (85 g) | 30.7 | 36.1 | 162 | |
| 3 | Lamb, shoulder (arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) | 3 oz (85 g) | 30.2 | 35.5 | 237 | |
| 4 | Beef, chuck (arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised) | 3 oz (85 g) | 29.5 | 34.7 | 190 | |
| 5 | Lamb, Australian (imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised) | 3 oz (85 g) | 29 | 34.2 | 202 | |
| 6 | Lamb, New Zealand (imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised) | 3 oz (85 g) | 29 | 34.1 | 242 | |
| 7 | Beef, brisket (flat half, separable lean only, trimmed to 0" fat, select, cooked, braised) | 3 oz (85 g) | 28.8 | 33.9 | 168 | |
| 8 | Game meat, bison (chuck, shoulder clod, separable lean only, cooked, braised) | 3 oz (85 g) | 28.7 | 33.8 | 164 | |
| 9 | Lamb, cubed for stew or kabob (leg and shoulder) (separable lean only, trimmed to 1/4" fat, cooked, braised) | 3 oz (85 g) | 28.6 | 33.7 | 190 | |
| 10 | Beef, shank crosscuts (separable lean only, trimmed to 1/4" fat, choice, cooked, simmered) | 3 oz (85 g) | 28.6 | 33.7 | 171 | |
| 11 | Beef, New Zealand (imported, bolar blade, separable lean only, cooked, fast roasted) | 3 oz (85 g) | 28.5 | 33.5 | 164 | |
| 12 | Game meat, rabbit (wild, cooked, stewed) | 3 oz (85 g) | 28.1 | 33 | 147 | |
| 13 | Beef, chuck for stew (separable lean and fat, choice, cooked, braised) | 3 oz (85 g) | 27.6 | 32.5 | 165 | |
| 14 | Pheasant, cooked (total edible) | 3 oz (85 g) | 27.5 | 32.4 | 203 | |
| 15 | Veal, shank (fore and hind) (separable lean only, cooked, braised) | 3 oz (85 g) | 27.4 | 32.2 | 150 | |
| 16 | Chicken, broiler or fryers (breast, skinless, boneless, meat only, cooked, braised) | 3 oz (85 g) | 27.3 | 32.1 | 133 | |
| 17 | Pork, ground (96% lean / 4% fat, cooked, pan-broiled) | 3 oz grilled patties (85 g) | 26.9 | 31.7 | 157 | |
| 18 | Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised) | 3 oz (85 g) | 26.4 | 31.1 | 133 | |
| 19 | Lamb, foreshank (separable lean only, trimmed to 1/4" fat, choice, cooked, braised) | 3 oz (85 g) | 26.4 | 31 | 159 | |
| 20 | Game meat, elk (loin, separable lean only, cooked, broiled) | 3 oz (85 g) | 26.4 | 31 | 142 | |
| 21 | Chicken, broilers or fryers (wing, meat only, cooked, roasted) | 3 oz (85 g) | 25.9 | 30.5 | 173 | |
| 22 | Chicken, stewing (meat only, cooked, stewed) | 3 oz (85 g) | 25.9 | 30.4 | 201 | |
| 23 | Turkey, retail parts (wing, meat only, cooked, roasted) | 3 oz (85 g) | 25.6 | 30.2 | 144 | |
| 24 | Turkey, whole (breast, meat only, cooked, roasted) | 3 oz (85 g) | 25.6 | 30.1 | 125 | |
| 25 | Lamb, loin (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) | 3 oz (85 g) | 25.5 | 30 | 184 | |
| 26 | Veal, foreshank (osso buco, separable lean only, cooked, braised) | 3 oz (85 g) | 24.8 | 29.1 | 133 | |
| 27 | Duck, young duckling (domesticated, White Pekin, leg, meat only, bone in, cooked without skin, braised) | 3 oz (85 g) | 24.7 | 29.1 | 151 | |
| 28 | Turkey, whole (meat only, cooked, roasted) | 3 oz (85 g) | 24.7 | 29.1 | 135 | |
| 29 | Goose, domesticated (meat only, cooked, roasted) | 3 oz (85 g) | 24.6 | 29 | 202 | |
| 30 | Chicken, capons (meat and skin, cooked, roasted) | 3 oz (85 g) | 24.6 | 29 | 195 | |
| 31 | Turkey, whole (meat and skin, cooked, roasted) | 3 oz (85 g) | 24.3 | 28.6 | 161 | |
| 32 | Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled) | 3 oz (85 g) | 24.2 | 28.5 | 138 | |
| 33 | Chicken, broiler (rotisserie, BBQ, wing, meat only) | 3 oz (85 g) | 24.1 | 28.3 | 158 | |
| 34 | Chicken, broilers or fryers (back, meat only, cooked, roasted) | 3 oz (85 g) | 24 | 28.2 | 203 | |
| 35 | Turkey, all classes (leg, meat and skin, cooked, roasted) | 3 oz (85 g) | 23.7 | 27.9 | 177 | |
| 36 | Turkey, thigh (from whole bird, meat only, roasted) | 3 oz (85 g) | 23.6 | 27.7 | 140 | |
| 37 | Pork, loin (leg cap steak, boneless, separable lean and fat, cooked, broiled) | 3 oz (85 g) | 23.4 | 27.6 | 134 | |
| 38 | Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled) | 3 oz (85 g) | 23.3 | 27.5 | 132 | |
| 39 | Game meat, goat (cooked, roasted) | 3 oz (85 g) | 23 | 27.1 | 122 | |
| 40 | Veal, ground (cooked, pan-fried) | 3 oz (85 g) | 22 | 25.8 | 183 | |
| 41 | Bison, ground (grass-fed, cooked) | 3 oz (85 g) | 21.6 | 25.4 | 152 | |
| 42 | Quail, cooked (total edible) | 3 oz (85 g) | 21.3 | 25.1 | 193 | |
| 43 | Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only) | 3 oz (85 g) | 20.5 | 24.1 | 217 | |
| 44 | Dove, cooked | 3 oz (85 g) | 20.3 | 23.9 | 181 | |
| 45 | Duck, domesticated (meat only, cooked, roasted) | 3 oz (85 g) | 20 | 23.5 | 171 | |
| 46 | Turkey breast, pre-basted (meat and skin, cooked, roasted) | 3 oz (85 g) | 18.8 | 22.2 | 107 | |
| 47 | HORMEL ALWAYS TENDER, Boneless Pork Loin (Fresh Pork) | 3 oz (85 g) | 16.2 | 19 | 123 | |
| 48 | Turkey thigh, pre-basted (meat and skin, cooked, roasted) | 3 oz (85 g) | 16 | 18.8 | 133 | |
| 49 | HORMEL ALWAYS TENDER, Center Cut Chops (Fresh Pork) | 3 oz (85 g) | 15.9 | 18.7 | 142 | |
| 50 | HORMEL ALWAYS TENDER, Pork Tenderloin (Teriyaki-Flavored) | 3 oz (85 g) | 15.5 | 18.2 | 101 |
Protein in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for protein is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in protein?
Among meat and poultry in the USDA database, Game meat, deer (shoulder clod, separable lean only, cooked, braised) has the most protein per serving: 30.8 g per 3 oz (62% of the Daily Value). Per 100 g it contains 36.3 g.
How much protein do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 50 g of protein for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in protein?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 50 of the 50 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in fiber
- All foods high in protein
- Fruits high in protein
- Vegetables high in protein
- Legumes high in protein
- Nuts and seeds high in protein
- Grains high in protein
- Fish and seafood high in protein
- Dairy and eggs high in protein
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.