Meat Protein Chart

The human body is a complex machine that needs essential nutrients and minerals to keep it working efficiently. Protein meat is important because it’s a good source of iron, zinc, vitamin B12, vitamin D and more.

Animal meat offers nutrients needed by the body for muscle building, oxygen transport, energy metabolism, immunity boosting and bone health. Meat protein is considered the richest source of healthy proteins which is why athletes and bodybuilders take more lean meats in their diet.

Pregnant women, children and adults with deficiencies are also advised by doctors to include more meat in their diet. If you want to know the protein content in different forms of meat then consult the protein meat chart below to plan your meals accordingly.

Meat Protein Chart

Beef Protein

100 grams of beef contains 26 grams of protein which is very rich. It is a combination of protein and fats. 100 grams of beef gives 217 calories.

Zero amounts of carbs and sugar are also present. At the same time, the fat content is 11.8 grams. Beef is an essential source of many vitamins and minerals such as iron, selenium, zinc, and B vitamins. It helps to regulate muscle mass and avoids the risk of malnutrition.

Cow or Beef Meat Protein

Beef meat also known as cow or cattle meat is an essential source of many vitamins and minerals such as iron, selenium, zinc, and B vitamins. It helps to regulate muscle mass and avoids the risk of malnutrition.

Beef also has a satiety effect, it makes you feel fuller for longer which makes it an ideal protein choice for those on a diet. Cow meat protein per 100g is the same as Beef protein per 100g is 26 grams, which is the highest meat protein per 100g found in animal meat. 

Beef protein or cow meat protein content is also easily digestible and absorbed by the body. You should probably think about consuming beef meat in small portions for a balanced diet. 

If you are a beef lover, then we have gone the extra mile to design the table below, for the protein content in different cuts of meat. You can also find steak protein per 100g portion of meat.

Beef typesProteinWeight
Beefsteak48 g1 steak (223 g)
Brisket94 g1 lb (453.6 g)
Flank steak106 g1 steak (yield from 475 g raw meat) (383 g)
Rib steak20 g3 oz (85 g)
Round steak65 g1 steak (236 g)
Skirt Steak119 g1 lb (453.6 g)
Strip steak49 g1 steak (214 g)

Chicken Meat Protein

Lean Protein: Skinless chicken breast is considered a lean source of protein as it contains minimal fat compared to other cuts.

High-Quality Protein: Chicken is renowned for its high-quality protein content. It is a complete protein source, meaning it contains all the essential amino acids required by the body for various functions, including muscle growth, tissue repair, enzyme production, and hormone synthesis.

Grams of Protein in Meat Chart

100 grams of chicken has 27 grams of protein. It gives only 165 calories, out of which 32 calories are fat. It provides 85 mg of cholesterol and 74 mg of sodium.

The protein content in chicken is 31 grams, that are pretty enough. It is considered a rich source of iron.

The lean chicken contains an excellent source of amino acids, which helps build muscle tissues. It also promotes weight management in obese people.

Meat typesProteinWeight
Chicken Thighs28 g1 thigh without skin (116 g)
Chicken Wings6 g1 wing, bone and skin removed (21 g)
Chicken breast43 g1 cup, chopped or diced (140 g)
Chicken, drumstick21 g1 drumstick without skin (122 g)
Gizzard80 g1 lb (453 g)

Goat Meat Protein

100 grams of goat meat serves 27 grams of protein. The meat protein chart of goat meat gives a brief description of its nutritional content.

It provides 143 calories, 27 grams of protein, and 3 grams of fat. It provides a vast amount of iron, sodium, and cholesterol.

Goat meat has a low content of fats which prevent stroke and heart disease. It is rich in calcium and iron, suitable for bone health.

The iron content also helps produce blood cells that keep the body functioning properly. It regulates the blood properly.

Meat typesProteinWeight
Goat, Raw meat93 g1 lb (453.6 g)
Goat, roasted meat92 g1 piece, cooked (yield from 1 lb raw meat, boneless) (340 g)

Camel Meat Protein

100 grams of camel meat serves 22 grams of proteins. Camel meat gives a salty taste but provides the best nutritional content.

The cholesterol content in camel meat is less than in beef and goat meat. It contains essential amino acids, proteins, and a rich range of fats. It serves 120 g of calories in total.

Camel meat is rich in many minerals, such as iron, potassium, and phosphorus. The amount of fats in camel meat is 9.4 grams, while the protein is 18.9 grams.

It is low in cholesterol and protects the heart from any disorder. It is suitable for obese people and heart patients. Camel meat is also helpful in digestion and has anti-inflammatory facts.

Rabbit Meat Protein

100 grams of rabbit meat serves 33 grams of protein. It gives 146 calories and 6.3 grams of fat. It is rich in other vitamins and minerals, like niacin and B12 vitamins.

Rabbit meats provide excellent nutrition and are considered an excellent dietary source of protein. It helps in the average growth during pregnancy. It is highly recommended for diabetic patients.

Duck Meat Protein

Duck meat contains 19 grams of protein content per 100g. Its 100 grams servings give 119 calories with 2 grams of fats. The sodium content is 89 mg. the duck meat can attain 23.5 grams of proteins.

Duck is a good source of antioxidants and boosts the immune system. Duck meat also supports thyroid health and strengthens the bones.

Lamb Meat Protein

100 grams of lamb meat is rich in protein which is 29 grams. It gives 258 calories; the fat content is 16.5 grams.

It is the best source of high-quality proteins and maintains muscle functions. Lamb meat can prevent the standard conditions of anemia and weakness.

Salmon Meat Protein

It serves about 20 grams of protein, 206 calories, 12 grams of fats, and 22 grams of protein. Salmon Meat has a low cholesterol content that is 63 mg. The potassium in it is high, which is 384 mg. It is packed with multivitamins.

Salmon is the most nutritional food all around the world. It reduces the risk of several diseases, regulates blood pressure, and prevents the body from cancer. It is the best fatty fish for the skin.

Crab Meat Protein

100 g of Crab Meat has 19 g of protein. Every 100 g serving provides 97 calories and 1.545 grams of fats. It also contains a rich amount of Vitamin B.

Crabs have a potential anti-inflammatory effect that is important for human health. It also reduces the risk of blood clotting and regulates the heartbeat.

Shrimp Meat Protein

100 grams of shrimps contain 24 grams of protein in their content and different essential minerals. Shrimp is the favorite shellfish all around the world. It is an excellent additional healthy diet.

It provides 84 calories and other essential vitamins. Omega 3 fats in shrimps promote heart health. It is also good food for brain functioning. They also prevent wrinkles and protect the skin from sun damage.

Lobster Meat Protein

100 grams of lobster contains 28 grams of protein in its content. It gives 129 calories, and the fat content is 1.3 grams. It has a healthy nutritional status. The sodium amount in lobster is 705 mg.

Lobsters are associated with many health benefits, such as preventing prostate cancer. It gives its benefits to the children in the long run. It aids in proper thyroid functioning.

Beef Jerky Protein

Beef jerky serves 33 grams of protein in every 100 grams of servings. It gives 116 calories and 7.3 grams of fat. It also provides a small number of carbs, which is 3.1 grams.

The protein present in beef jerky keeps you full for a longer time. It also proves helpful in weight loss. It improves exercise performance and strengthens the muscles.


Meats are a rich source of proteins and fats. We should follow the above meat protein chart to meet the body’s needs. They play a vital role in the proper functioning of organs and functions. Meats are rich in iron, protein, essential oils, and minerals. 

So take some meat in your daily diet to keep yourself fit and healthy!