Top Meats High in Protein
About Meats and Protein
There are quite a number of meats rich in protein, and most of this list will provide a significant portion of your recommended daily values.Some of the highest protein meats include chicken breast, turkey, prosciutto, lobster, pork, clams, beef, trout, canned tuna and chicken. Other protein rich meats are salmon, anchovy, sausage, crab meat, ham, spam, chashu pork, surimi imitation crab and oyster.
We calculated the top meats for protein by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 19 meats highest in protein.
Chicken Breast (cooked)
In 1 cup, chicken breast
has
43g of
protein, or about
87% of daily values for women and
80% for men.
| Protein | |
|---|---|
|
43g in 1 cup (140g) |
38g in
200 Calories (121g) |
|
87%
80%
|
75%
70%
|
Complete nutrition for Chicken Breast
Turkey (cooked)
1 lb of turkey
contains
130g of
protein, or about
260% of daily values for women and
240% for men.
| Protein | |
|---|---|
|
130g in 1 lb (453.6g) |
30g in
200 Calories (106g) |
|
260%
240%
|
60%
56%
|
Complete nutrition for Turkey
Prosciutto
In 1 thin, prosciutto
has
2.6g of
protein, or about
5% for adults.
| Protein | |
|---|---|
|
2.6g in 1 thin (9.2g) |
29g in
200 Calories (103g) |
|
5%
5%
|
57%
53%
|
Complete nutrition for Prosciutto
Lobster (cooked)
1 ounce of lobster
contains
7.5g of
protein, or about
15% of daily values for women and
14% for men.
| Protein | |
|---|---|
|
7.5g in 1 ounce (28.333333333333g) |
37g in
200 Calories (140g) |
|
15%
14%
|
74%
68%
|
Complete nutrition for Lobster
Pork (ground)
In 1 ounce, pork
has
7.3g of
protein, or about
15% of daily values for women and
13% for men.
| Protein | |
|---|---|
|
7.3g in 1 ounce (28.333333333333g) |
17g in
200 Calories (67g) |
|
15%
13%
|
35%
32%
|
Complete nutrition for Pork
Clams (cooked)
1 ounce of clam
contains
7.2g of
protein, or about
14% of daily values for women and
13% for men.
| Protein | |
|---|---|
|
7.2g in 1 ounce (28.333333333333g) |
35g in
200 Calories (135g) |
|
14%
13%
|
69%
64%
|
Complete nutrition for Clams
Beef (ground)
In 1 ounce, beef
has
7.2g of
protein, or about
14% of daily values for women and
13% for men.
| Protein | |
|---|---|
|
7.2g in 1 ounce (28.333333333333g) |
18g in
200 Calories (72g) |
|
14%
13%
|
37%
34%
|
Complete nutrition for Beef
Trout (cooked)
1 small
trout
contains
28g of
protein, or about
55% of daily values for women and
51% for men.
| Protein | |
|---|---|
|
28g in 1 small (113g) |
24g in
200 Calories (98g) |
|
55%
51%
|
48%
44%
|
Complete nutrition for Trout
Canned Tuna
In 1 ounce, canned tuna
has
6.7g of
protein, or about
13% of daily values for women and
12% for men.
| Protein | |
|---|---|
|
6.7g in 1 ounce (28.35g) |
37g in
200 Calories (156g) |
|
13%
12%
|
74%
68%
|
Complete nutrition for Canned Tuna
Chicken (ground)
1 ounce of chicken
contains
6.6g of
protein, or about
13% of daily values for women and
12% for men.
| Protein | |
|---|---|
|
6.6g in 1 ounce (28.333333333333g) |
25g in
200 Calories (106g) |
|
13%
12%
|
49%
46%
|
Complete nutrition for Chicken
Salmon (raw)
In 1 ounce, salmon
has
5.8g of
protein, or about
12% of daily values for women and
11% for men.
| Protein | |
|---|---|
|
5.8g in 1 ounce (28.333333333333g) |
32g in
200 Calories (157g) |
|
12%
11%
|
65%
60%
|
Complete nutrition for Salmon
Anchovy (raw)
1 ounce of anchovy
contains
5.8g of
protein, or about
12% of daily values for women and
11% for men.
| Protein | |
|---|---|
|
5.8g in 1 ounce (28.333333333333g) |
31g in
200 Calories (153g) |
|
12%
11%
|
62%
58%
|
Complete nutrition for Anchovy
Sausage (cooked)
In 1 link, sausage
has
16g of
protein, or about
32% of daily values for women and
30% for men.
| Protein | |
|---|---|
|
16g in 1 link (87g) |
11g in
200 Calories (62g) |
|
32%
30%
|
23%
21%
|
Complete nutrition for Sausage
Crab Meat
1 cup of crab meat
contains
24g of
protein, or about
48% of daily values for women and
45% for men.
| Protein | |
|---|---|
|
24g in 1 cup (135g) |
43g in
200 Calories (241g) |
|
48%
45%
|
86%
80%
|
Complete nutrition for Crab Meat
Ham
In 1 ounce, ham
has
4.6g of
protein, or about
9% for adults.
| Protein | |
|---|---|
|
4.6g in 1 ounce (28.35g) |
12g in
200 Calories (76g) |
|
9%
9%
|
25%
23%
|
Complete nutrition for Ham
Spam
1 ounce of spam
contains
3.5g of
protein, or about
7% of daily values for women and
6% for men.
| Protein | |
|---|---|
|
3.5g in 1 ounce (28g) |
8.5g in
200 Calories (68g) |
|
7%
6%
|
17%
16%
|
Complete nutrition for Spam
Chashu Pork
In 1 stix, chashu pork
has
3g of
protein, or about
6% for adults.
| Protein | |
|---|---|
|
3g in 1 stix (26g) |
13g in
200 Calories (116g) |
|
6%
6%
|
27%
25%
|
Complete nutrition for Chashu Pork
Surimi Imitation Crab
1 fl of surimi imitation crab
contains
2.2g of
protein, or about
4% for adults.
| Protein | |
|---|---|
|
2.2g in 1 fl (28.35g) |
16g in
200 Calories (211g) |
|
4%
4%
|
32%
30%
|
Complete nutrition for Surimi Imitation Crab
Oyster (raw)
In 1 ounce, oyster
has
1.5g of
protein, or about
3% for adults.
| Protein | |
|---|---|
|
1.5g in 1 ounce (28.333333333333g) |
18g in
200 Calories (339g) |
|
3%
3%
|
35%
33%
|
Complete nutrition for Oyster