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Which Has More Protein: Chicken Or Steak?

Norah Clark
Chicken and steak

As a chef, I constantly get asked questions about protein by friends, clients, and readers who want to know which protein source is better, healthier or contains more protein.

Which has more protein, chicken or steak? Chicken, per 200g serving: 215cal, 1g saturated fat, 48g protein. Steak, per 200g serving: 349cal, 7g saturated fat, 43g protein.

Read on to see the breakdown of the nutritional content of chicken and steak and exploring which is a better protein source.

The Nutritional Value of Chicken and Steak

Chicken vs Steak. Credit; YTF
Chicken vs Steak. Credit; YTF

Before determining whether chicken or steak is more protein-dense, we need to look at the nutritional content of each protein source first.

Nutrient Chicken (per 100g) Steak (per 100g)
Protein 31g 27g
Calories 165 250
Fat 3.6g 21g


  • One 3.5-ounce (100-gram) serving of cooked chicken breast contains around 31 grams of protein, 165 calories, and 3.6 grams of fat.
  • Chicken also contains essential amino acids, vitamins, and minerals vital for good health.


  • One 3.5-ounce (100-gram) serving of lean beef steak (cooked) contains around 27 grams of protein, 250 calories, and 21 grams of fat.
  • Beef is also a good source of essential amino acids, vitamins, and minerals.

As you can see, chicken has slightly more protein and fewer calories than steak.

However, when it comes to fat content, steak contains more than six times the amount of fat that chicken does.

Which Is A Better Source of Protein: Chicken or Steak?

Both chicken and steak are excellent sources of protein.

James de Lacey from Lift Big Eat Big explains that, “if you want to get the most protein bang for your buck, chicken is the better choice as it has slightly more protein than steak and significantly less fat.”

James also stated, “Steak is typically more expensive than chicken, making chicken a more budget-friendly option for those looking to get their daily dose of protein without breaking the bank.”

Are There Any Disadvantages To Eating Chicken or Steak?

It’s important to note that overconsumption of either chicken or steak can lead to health problems like heart disease, obesity, and high cholesterol levels.

It’s essential to balance your protein intake with other nutrient-rich foods like vegetables and whole grains.


Which part of the chicken has the most protein?

Chicken breast contains the most protein out of all the parts of the chicken. A 3.5-ounce (100-gram) serving of cooked chicken breast contains around 31 grams of protein.

Can you build muscle with chicken protein?

Yes, chicken protein is an excellent source of the essential amino acids needed to build and repair muscle tissue.

Should you eat chicken or steak everyday?

While it’s possible to eat chicken or steak every day, it’s essential to vary your protein sources to ensure you’re getting a diverse range of essential amino acids, vitamins, and minerals from different sources.

Is chicken or steak better for weight loss?

Chicken is better if you’re trying to lose weight as it’s lower in calories and fat than steak.

Profile Image Norah Clark

Norah Clark

Norah Clark, Editor of Boyd Hampers! Norah is a food writer with over a decade of experience in hospitality as a pastry chef, sous chef, and barista; former chef at the Savoy Hotel, Ritz Carlton, Four Seasons and Plaza Hotel.

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