Meat & Poultry
Lean and fattier cuts of chicken, turkey, beef, pork and lamb with full macros per 100 g. Most high-protein bulking and cutting diets are built on these.
Most protein per calorie in this group: Turkey breast, skinless (raw) (20.8 g per 100 kcal).
| # | Food | kcal | Protein | Carbs | Fat | Fiber | P / 100 kcal |
|---|---|---|---|---|---|---|---|
| 1 | Bacon, pork (pan-fried) | 541 | 37 | 1.4 | 41.8 | 0 | 6.8 |
| 2 | Chicken breast, skinless (roasted) | 165 | 31 | 0 | 3.6 | 0 | 18.8 |
| 3 | Turkey breast, skinless (raw) | 114 | 23.7 | 0.1 | 1.5 | 0 | 20.8 |
| 4 | Beef top sirloin steak, lean, trimmed (raw) | 135 | 22.6 | 0 | 4.7 | 0 | 16.7 |
| 5 | Chicken breast, skinless (raw) | 120 | 22.5 | 0 | 2.6 | 0 | 18.8 |
| 6 | Ground beef 95% lean / 5% fat (raw) | 137 | 21.4 | 0 | 5 | 0 | 15.6 |
| 7 | Pork loin chop, lean (raw) | 143 | 21.4 | 0 | 6.3 | 0 | 15.0 |
| 8 | Pork tenderloin, lean (raw) | 120 | 21 | 0 | 3.5 | 0 | 17.5 |
| 9 | Lamb leg, lean only (raw) | 128 | 20.6 | 0 | 4.5 | 0 | 16.1 |
| 10 | Beef liver (raw) | 135 | 20.4 | 3.9 | 3.6 | 0 | 15.1 |
| 11 | Ground beef 90% lean / 10% fat (raw) | 176 | 20 | 0 | 10 | 0 | 11.4 |
| 12 | Chicken thigh, skinless (raw) | 121 | 19.7 | 0 | 4.1 | 0 | 16.3 |
| 13 | Beef ribeye steak, lean and fat (raw) | 248 | 18.9 | 0 | 19.2 | 0 | 7.6 |
| 14 | Ground turkey 93% lean (raw) | 150 | 18.7 | 0 | 8.3 | 0 | 12.5 |
| 15 | Ground beef 80% lean / 20% fat (raw) | 254 | 17.2 | 0 | 20 | 0 | 6.8 |
| 16 | Turkey breast deli slices | 104 | 17.1 | 4.2 | 1.7 | 0.5 | 16.4 |
| 17 | Chicken thigh with skin (raw) | 221 | 16.5 | 0 | 16.6 | 0 | 7.5 |
Quick picks
Bacon, pork (pan-fried)
More fat than protein and very salty; treat it as a flavor add-on rather than a protein source.
→Chicken breast, skinless (roasted)
Use these cooked values when you weigh chicken after cooking, for example from meal-prep containers.
→Turkey breast, skinless (raw)
Among the leanest meats you can buy. Brine or marinate it, because it dries out fast.
→Beef top sirloin steak, lean, trimmed (raw)
A lean, affordable steak; cook medium-rare to keep it tender.
→Chicken breast, skinless (raw)
The classic lean protein. Raw breast loses about 25% of its weight in cooking, so weigh it raw for accurate tracking.
→Ground beef 95% lean / 5% fat (raw)
The leanest common mince, with excellent protein per calorie plus heme iron, zinc and B12.
→Pork loin chop, lean (raw)
Trim the outer fat cap to keep it lean, and don't cook it much past 63 °C / 145 °F.
→Pork tenderloin, lean (raw)
About as lean as chicken breast and rich in thiamine. Roast it whole and slice it for meal prep.
→Lamb leg, lean only (raw)
Lean leg meat is a nutrient-dense swap for beef, with plenty of B12 and zinc.