Protein in Meat Chart

Discover the ultimate Protein in Meat Chart – your go-to guide for nutritional excellence and a high-protein diet.

By Joshua Napilay on Aug 2, 2025.

Fact Checked by Ericka Pingol.

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What is protein?

The human body is a complex machine that needs essential minerals and nutrients to keep working efficiently. Meat is crucial due to its iron, zinc, vitamin D, and vitamin B12 properties.

Protein is necessary for various bodily functions, such as the formation of hormones and enzymes, the growth and repair of tissues, and the regulation of nutrient and fluid balance (MedlinePlus, 2019). It further assists in offering nutrients needed for oxygen transport, energy metabolism, bone health, immunity boosting, and muscle building.

Amino acids are the building blocks for protein; nine of the 20 amino acids found in proteins are essential. These cannot be made in the body and thus must be consumed through food. The other 11 are non-essential and can be made by our body.

Protein can be divided into two categories: animal and plant-based. Animal sources include meat, fish, chicken, eggs, milk, cheese, and yogurt. Plant sources include soy protein, pumpkin seeds, whole grains, nuts, and other high-protein vegetables. Although these are valid forms of protein, individuals have to consume more to get the same amount of protein as meat (Rossiaky, 2023).

Protein in Meat Chart Template

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What is a Protein in Meat Chart?

A Protein in Meat Chart is an easily accessible chart that helps individuals track the amount of protein in their meat. Lean protein sources are considered the optimal choice of meat, as they tend to be higher in nutrients and have a lower sodium and saturated fat intake than other sources. Individuals can incorporate healthy fats into their diet through alternative sources.

The Protein in Meat Chart considers the various types of protein foods available and the amount of protein per serving. It aids individuals in making decisions about what protein is the best choice for them, given their individual needs, and assists them in creating high-protein meals.

With this chart, users can quickly identify which meats are higher or lower in protein, allowing them to make informed decisions based on their dietary and nutritional goals. The chart highlights various types of meat that serve as complete protein sources.

How to use the Protein in Meat Chart?

To integrate this handout into your practice, follow these steps:

Step 1: Download the template

Access the Protein in Meat Chart template by clicking "Use template," allowing you to edit the resource via the Carepatron app. For a PDF copy, choose "Download."

Step 2: Familiarize yourself with the template

Review the Protein in Meat Chart template to understand its structure and content. The template goes through different types of meat and their associated amount of protein.

Step 3: Use the template during consultations

Refer to the chart when advising individuals on dietary choices or meal planning. It ensures you provide clear and detailed guidance, helping the person understand the role of protein in their recovery following injury and overall health. This approach ensures they have the necessary information to make informed dietary decisions tailored to their needs.

Step 4: Give a copy to patients

Share the Protein in Meat Chart template with the client to reinforce the information discussed. This allows them to review the chart at their own pace and implement the protein quantities into their diet on their own.

What are the benefits of protein?

A high-protein diet of plenty of protein-rich foods may help an individual maintain a healthy body weight (Pezeshki et al., 2016). As it takes longer to digest protein, the individual feels satisfied for longer if they eat meat, as opposed to a high-carbohydrate diet (Dhillon et al., 2016).

Protein is a building block for muscles, skin, blood, cartilage, enzymes, hormones, and vitamins (U.S. Department of Agriculture, 2020). When appropriately consumed, protein benefits these essential body functions, such as increasing muscle mass and strength (Bosse & Dixon, 2012). Higher protein intake is also associated with significant benefits for bone health, such as better bone mass maintenance as people age and a lower risk of fractures and osteoporosis (Hannan et al., 2000).

Protein consumption is further linked to boosting metabolism, lowering blood pressure, and helping the body repair after injury (U.S. Department of Agriculture, 2020). People with a higher need for protein, such as individuals who are protein deficient, may benefit from using protein powders to get a quick and easy protein boost in their diet (Khan et al., 2017).

A deficiency in protein leads to impaired body functioning and muscle atrophy (MedlinePlus, 2019). Individual responses to specific meats and high-protein foods can vary, and individuals with health conditions must consult with healthcare professionals or registered dietitians for personalized dietary advice.

References

Bosse, J. D., & Dixon, B. M. (2012). Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. Journal of the International Society of Sports Nutrition, 9, 1-11.

Dhillon, J., Craig, B. A., Leidy, H. J., Amankwaah, A. F., Anguah, K. O. B., Jacobs, A., & Tucker, R. M. (2016). The effects of increased protein intake on fullness: A meta-analysis and its limitations. Journal of the Academy of Nutrition and Dietetics, 116(6), 968-983.

MedlinePlus. (2019). Dietary proteins. National Library of Medicine. https://medlineplus.gov/dietaryproteins.html

Hannan, M. T., Tucker, K. L., Dawson‐Hughes, B., Cupples, L. A., Felson, D. T., & Kiel, D. P. (2000). Effect of dietary protein on bone loss in elderly men and women: the Framingham Osteoporosis Study. Journal of bone and mineral research, 15(12), 2504-2512.

National Health and Medical Research Council. (2021). Protein. Eat for Health; Australian Government. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein

Khan, A., Khan, S., & Jan, A. (2017). Health complications caused by protein deficiency. J. Food Sci. Nutr, 1, 645-647.

Pezeshki, A., Zapata, R. C., Singh, A., Yee, N. J., & Chelikani, P. K. (2016). Low protein diets produce divergent effects on energy balance. Scientific reports, 6(1), 25145.

Rossiaky, D. (2023). Meat Protein Chart - Protein Percentage % per 100g. Healthline. https://www.healthline.com/health-news/animal-plant-protein-comparison.

U.S. Department of Agriculture. (2020). Protein foods | myplate. MyPlate. https://www.myplate.gov/eat-healthy/protein-foods

Commonly asked questions

Chicken breast, beef fillet steak, lean ground beef, and fish are the foods with the highest protein meats.

Processed meat typically contains the lowest grams of protein compared to options like lean beef, lean pork, or canned tuna. While these healthier choices provide enough protein and essential amino acids for healthy eating, processed options often lack comparable nutritional value.

Protein content varies; refer to the chart for specifics on meats, with amounts listed per serving.