Animal-based foods remain some of the most efficient protein sources because of their high biological value and complete amino acid profile. A study published on January 18, 2019, in the journal Nutrients found that animal sources show greater digestibility and muscle-protein synthesis response compared to plant proteins when consumed in equal amounts. 

Yet, not all meats contain the same amount of protein for the same portion size. Some cuts pack far more per serving than others, so if you want the best return on every bite, here's a list of red and white meats with the highest protein content.

1. Pork Tenderloin, 13g (3 oz.)

Pork tenderloin works well when you need a lean, simple protein that cooks fast. You can roast it, grill it, or buy it pre-marinated for quick meals. It fits easily into weekly meal prep and helps keep intake high without much fat. People looking for steady energy from meals often choose this cut because it’s mild and easy to pair with veggies or grains.

2. Beef Jerky, 13g (1 oz.)

Jerky fits into travel days, long work hours, or workouts where you need something quick and protein-dense. Since it’s dried meat, it keeps well and can be stored anywhere. Look for low-sodium versions for better daily use. It’s basically concentrated beef, so one small portion boosts protein without cooking.

3. Scallops, 15g (3.5 oz.)

Scallops cook in minutes, so they’re great for days when you need something fast but still high in protein. A hot pan and simple seasoning get the job done. Since they’re naturally low in fat, they work for people cutting calories while keeping intake steady. Their texture also makes meals feel more filling despite the lighter serving size.

4. Canadian Bacon, 15g(3 oz.)

Canadian bacon shows up most at breakfast, but it works just as well in sandwiches, wraps, or quick stir-fries. Because it comes from the loin, it has less fat than ham and offers clean, steady protein. People often use it when they want something savory without too many calories. It’s easy to pan-cook in minutes.

5. Mahi-Mahi, 16g (3 oz.)

Mahi-Mahi works well for grilling, broiling, or pan-searing because it holds together better than many fish. It’s often chosen for high-protein meals that don’t feel heavy. Adding lime or herbs helps keep it fresh and simple. The lean profile makes it a good option for people training for endurance or trying to limit fats.

6. Roast Beef, 18g (3 oz.)

Roast beef fits easily into sandwiches, salads, or dinner plates when cooked at home. It carries all essential amino acids, so it supports muscle repair after lifting or long workdays. People choose it often because it tastes good cold or warm. It’s one of the few deli meats with a high protein-to-fat ratio.

7. Shrimp, 18g (4 oz.)

Shrimp cook fast and work well in salads, stir-fries, pasta, or skewers. Since you can buy it pre-cooked or raw, it adapts to almost any meal plan. It’s also low-calorie, which helps when you want to keep your portions big without adding a lot of fat. Many athletes use shrimp for light meals that still deliver a solid quantity.

8. Eye of Round Steak, 20g (4 oz.)

Eye of round is one of the leanest beef cuts and works well when you need protein without extra fat. It roasts nicely or can be sliced thin for stir-fries. Choosing grass-fed versions adds slightly more nutrients. People often use this cut when preparing weekly meal prep because it reheats well and stays firm.

9. Tuna (Canned), 20g (4 oz.)

Canned tuna is the backup almost everyone keeps in the pantry. It works for quick lunches, salads, pasta, or rice bowls. Since it requires no cooking, it’s one of the fastest ways to add complete protein to any meal. Just keep intake moderate due to mercury concerns if you eat it daily.

10. Lean Ground Turkey, 21g (3 oz.)

Lean ground turkey shows up in burgers, meatballs, tacos, and rice bowls. Because it’s so lean, adding vegetables helps prevent dryness. Many people pick it for cutting diets or lighter dinners without losing protein. It’s easy to portion and store, which makes it a common choice for batch cooking.

11. Tilapia, 22.2g (5 oz.)

Tilapia often comes pre-portioned and is simple to bake or pan-sear. People use it for clean meals that don’t take long to prepare. The mild taste helps when feeding picky eaters or anyone new to fish. Since it’s low-fat, it supports high intake without adding too many calories.

12. Halibut, 23g (3 oz.)

Halibut works well in roasting or pan-searing because of its firm texture. Its nutrient content, selenium and B vitamins, helps with energy metabolism. Many choose it for balanced meals that still deliver strong protein. Smaller fish portions tend to taste sweeter and cook more evenly.

13. Bison, 24g (3 oz.)

Bison works as a lean alternative to beef and carries more protein per ounce. It suits grilling, pan-searing, or slow cooking. Because of the lower fat, it tastes best when cooked quickly on high heat. People use it when they want steady protein without heavy calories.

14. Lean Ground Beef, 24g(3 oz.)

Choosing 90–95% lean beef helps keep calories lower while delivering creatine and iron naturally found in red meat. It works in almost any dish, tacos, pasta, burgers, or grain bowls. Grass-fed options bring slightly more nutrients. Many lifters pick this protein for muscle maintenance and stronger training sessions.

15. Chuck, 25g (4 oz.)

Chuck is budget-friendly and works well in stews, slow-cooker meals, or bolognese. Since it softens as it cooks, long methods bring out the best results. People often use it for meal prep because it stays flavorful. The high protein content helps with recovery after long workdays or training.

16. Yellowfin Tuna, 25g (3 oz.)

Yellowfin tuna fits into sushi, searing, or grilling. It’s low-calorie, low-fat, and rich in minerals like selenium. Athletes often pick it for lean meals that still feel satisfying. Seasoning lightly helps bring out its natural flavor without much effort.

17. Buffalo, 25g (4 oz.)

Buffalo offers a similar profile to bison, high protein, low fat, and cooks well in steaks or stir-fries. It holds its shape without shrinking much during cooking, so each portion stays consistent. Many people switch to buffalo for a cleaner red-meat option. Its nutrient content supports daily energy needs.

18. Chicken Breast, 27g (4 oz.)

Chicken breast remains a universal go-to protein because it adapts to any recipe, grilled, shredded, baked, or stir-fried. People use marinades to keep it interesting and avoid dryness. It fits into bulking and cutting diets with ease. The high protein count supports muscle repair and lean growth.

19. Venison, 27g (3 oz.)

Venison works well when you want a protein-dense red meat that’s naturally lean. It fits into stews, steaks, or slow-cooked roasts. The rich nutrient content, iro,n, and B vitamins, support stamina and recovery. Citrus marinades help tone down its gamey flavor.

20. Turkey Breast, 26g (3 oz.)

Turkey breast shows up most during holidays, but it works year-round as one of the leanest meats available. It’s great for sandwiches, salads, or sliced meal prep. Because it’s low-fat, it pairs well with sauces or seasonings. The complete protein helps maintain muscle during diet phases.

Which is your favourite source? Do you already consume more than one of these on a daily basis, or are you planning to add some? Give us your take in the comments.

Written by

Amanjeet Singh

Edited by

Sagnik Bagchi