Healthiest Meats for Protein, Ranked17 meats and seafood by protein per calorie and cost
Which meat has the most protein? It depends on what you count. We ranked 17 common meats and seafood the way we rank protein powders: how much protein you get for the calories, and what 30 grams of protein actually costs at the grocery store. Every number is from the USDA or a dated store price.
This article is general information, not personal medical or nutrition advice. If you have kidney disease, take medication that affects appetite, or follow a diet your clinician prescribed, check with them before changing how much protein you eat. Read our health disclaimer.
The short version
- Most protein per calorie: shrimp (24.2 g per 100 calories), canned tuna (22.6 g) and cod (21.7 g).
- Cheapest protein: chicken breast at $0.76 per 30 g, then chicken thighs ($1.08) and pork tenderloin ($1.12).
- Best of both: chicken breast, canned tuna, tilapia and pork tenderloin are lean and cheap.
- Watch the sodium in deli meat and jerky, and the saturated fat in 80% lean ground beef and jerky.
Nutrition from USDA FoodData Central; prices from Walmart.com on November 2, 2026. See our method.
Lean and cheap: where each one lands
Two numbers matter most when you’re trying to get more protein without a lot of extra calories or cost. Protein per 100 calories tells you how lean a food is. Cost per 30 g of protein tells you what a protein-rich meal’s worth of it costs. Thirty grams is about the per-meal amount our breakfast guide explains.
Protein per calorie vs. cost, 17 meats and seafood
Up means more protein for the calories. Left means cheaper protein. The shaded corner is where you get both. Numbers match the table below.
- 1 Shrimp, cooked
- 2 Tuna, canned light in water
- 3 Cod
- 4 Tilapia
- 5 Chicken breast, skinless
- 6 Pork tenderloin
- 7 Salmon, canned pink
- 8 Top sirloin steak
- 9 Pork chop, boneless
- 10 Deli turkey breast slices
- 11 Chicken thigh, skinless
- 12 Ground beef, 93% lean
- 13 Ground turkey, 93% lean
- 14 Sardines, canned in oil
- 15 Salmon, Atlantic farmed
- 16 Ground beef, 80% lean
- 17 Beef jerky
Best for…
Chicken breast, skinless
The cheapest protein on our list and near the top for protein per calorie (18.8 g per 100 calories). About 3.4 oz cooked gives you 30 g.
Shrimp, cooked
The leanest protein here: about 4.4 oz for 30 g at 124 calories. It costs more: $3.48 per 30 g for cooked frozen shrimp.
Tuna, canned light in water
Canned light tuna is cheap, lean (22.6 g per 100 calories) and needs no cooking. A 5 oz can has about 24 g of protein.
Salmon, canned pink
Canned pink salmon costs $2.97 per 30 g of protein, less than fresh salmon ($4.36), with about half of farmed salmon’s omega-3.
Pork tenderloin
Pork tenderloin nearly matches chicken breast on leanness at $1.12 per 30 g. Among beef cuts, top sirloin is leanest (16.7 g per 100 calories) but pricier ($3.87).
Salmon, Atlantic farmed
Farmed Atlantic salmon has the most omega-3 by far, and more calories from fat, so it ranks lower on protein per calorie (10.7 g).
All 17, ranked by protein per calorie
Each row compares the same thing: the amount of cooked food that gives you 30 g of protein. Red figures are at or above 15% of the Daily Value (3 g of saturated fat or 460 mg of sodium) in that one serving.
| # | Food (cooked) | Protein per 100 cal | Cost per 30 g protein | Amount for 30 g protein | Saturated fat in that amount | Sodium in that amount | Omega-3 (EPA + DHA) per 100 g |
|---|---|---|---|---|---|---|---|
| 1 | Shrimp, cooked Fish and seafood | 24.2 g | $3.48 | 4.4 oz 124 cal | 0.1 g | 139 mg | 30 mg |
| 2 | Tuna, canned light in water Fish and seafood | 22.6 g | $1.20 | 5.5 oz 133 cal | 0.3 g | 382 mg | 224 mg |
| 3 | Cod Fish and seafood | 21.7 g | $4.41 | 4.6 oz 138 cal | 0.2 g | 103 mg | 158 mg |
| 4 | Tilapia Fish and seafood | 20.5 g | $1.46 | 4.0 oz 147 cal | 1.1 g | 64 mg | 135 mg |
| 5 | Chicken breast, skinless Poultry | 18.8 g | $0.76 | 3.4 oz 160 cal | 1.0 g | 72 mg | 30 mg |
| 6 | Pork tenderloin Pork | 18.3 g | $1.12 | 4.0 oz 164 cal | 1.4 g | 65 mg | 0 mg |
| 7 | Salmon, canned pink Fish and seafood | 16.7 g | $2.97 | 4.6 oz 179 cal | 1.2 g | 495 mg | 1,077 mg |
| 8 | Top sirloin steak Beef | 16.7 g | $3.87 | 3.5 oz 179 cal | 2.2 g | 63 mg | 0 mg |
| 9 | Pork chop, boneless Pork | 16.0 g | $1.23 | 3.8 oz 188 cal | 2.3 g | 49 mg | 0 mg |
| 10 | Deli turkey breast slices Processed | 14.0 g | $3.16 | 7.2 oz 215 cal | 1.8 g | 1820 mg | 7 mg |
| 11 | Chicken thigh, skinless Poultry | 13.9 g | $1.08 | 4.3 oz 217 cal | 2.8 g | 128 mg | 10 mg |
| 12 | Ground beef, 93% lean Beef | 13.8 g | $2.53 | 3.7 oz 217 cal | 4.0 g | 89 mg | 0 mg |
| 13 | Ground turkey, 93% lean Poultry | 12.7 g | $1.96 | 3.9 oz 236 cal | 3.3 g | 100 mg | 15 mg |
| 14 | Sardines, canned in oil Fish and seafood | 11.8 g | $3.73 | 4.3 oz 254 cal | 1.9 g | 374 mg | 982 mg |
| 15 | Salmon, Atlantic farmed Fish and seafood | 10.7 g | $4.36 | 4.8 oz 280 cal | 3.3 g | 83 mg | 2,150 mg |
| 16 | Ground beef, 80% lean Beef | 9.9 g | $2.66 | 3.9 oz 302 cal | 7.3 g | 101 mg | 0 mg |
| 17 | Beef jerky Processed | 8.1 g | $4.15 | 3.2 oz 370 cal | 9.8 g | 1608 mg | 0 mg |
Cooked values, except canned fish (drained) and deli meat and jerky (as eaten). Turkey breast roasts weren’t in our price check, so they’re not ranked; USDA lists roasted turkey breast at 20.5 g of protein per 100 calories.
Chicken vs. beef: which has more protein?
Per ounce, they’re closer than most people think. The bigger differences are calories, fat and price.
Chicken breast
31 g protein per 100 g cooked · 18.8 g per 100 calories · 1.0 g saturated fat per 30 g of protein · $0.76 per 30 g of protein93% lean ground beef
28.9 g protein per 100 g cooked · 13.8 g per 100 calories · 4.0 g saturated fat per 30 g of protein · $2.53 per 30 g of proteinTop sirloin steak
30.6 g protein per 100 g cooked · 16.7 g per 100 calories · 2.2 g saturated fat per 30 g of protein · $3.87 per 30 g of protein80% lean ground beef
27 g protein per 100 g cooked · 9.9 g per 100 calories · 7.3 g saturated fat per 30 g of protein · $2.66 per 30 g of proteinSo the answer depends on the cut. Lean beef like top sirloin is almost as lean as chicken breast but costs about five times as much per gram of protein in our price check. Ground beef costs less, but 80% lean has nearly twice the calories of chicken breast for the same protein.
How much do you need to eat for 30 grams?
How much you need to eat for 30 g of protein
Cooked (or as eaten) weight, from USDA values. Shorter bar = less food for the same protein.
If your appetite is small, the shorter bars help: lean fish, shrimp and chicken breast deliver 30 g in about 3½ to 5½ ounces. Fattier choices and jerky take more food, or more calories, for the same protein.
- Sodium: getting 30 g of protein from deli turkey brings about 1,820 mg of sodium (79% of the Daily Value); from beef jerky, about 1,608 mg (70%). Fresh meat and fish are under 300 mg.
- Saturated fat: 30 g of protein from 80% lean ground beef brings 7.3 g of saturated fat (36% of the Daily Value); from jerky, 9.8 g. Chicken breast and most fish are under 1.5 g.
- Kidney disease: if you have kidney disease or your clinician has limited your protein, follow their advice.
Common questions
Which meat has the most protein?
Per 100 grams cooked, chicken breast (31 g) and top sirloin (30.6 g) lead the fresh meats; beef jerky is higher (33.2 g) because the water is dried out. Per calorie, shrimp, canned tuna and cod lead the list.
What is the healthiest meat for protein?
On the numbers we track, the leanest, lowest-sodium options are fish, shrimp, chicken breast and pork tenderloin. Fatty fish like salmon and sardines have more calories but by far the most omega-3. Deli meats and jerky are high in sodium.
Is chicken or beef higher in protein?
Per ounce they’re close: chicken breast 31 g per 100 g cooked, 93% lean ground beef 28.9 g, top sirloin 30.6 g. Chicken breast has fewer calories for the same protein and cost much less in our price check. See the comparison.
What is the cheapest protein source?
Among meats and seafood, chicken breast at $0.76 per 30 g of protein in our Walmart price check, followed by chicken thighs and pork tenderloin. Prices vary by store and week.
What’s the best fish for protein?
For protein per calorie, cod, tilapia and canned light tuna. For omega-3, salmon and sardines. For price, canned tuna and tilapia.
How much protein do I need each day?
It depends on your weight, age and activity. Our calculator gives you a personal range in about a minute.
Where to next
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The skeptic’s footnotes
Data sources and our method, for anyone who wants to check the work.
- Nutrition. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy. Cooked entries (FDC IDs): Shrimp, cooked 175180, Tuna, canned light in water 173709, Cod 171956, Tilapia 175177, Chicken breast, skinless 171477, Pork tenderloin 168250, Salmon, canned pink 175175, Top sirloin steak 168634, Pork chop, boneless 168253, Deli turkey breast slices 172941, Chicken thigh, skinless 172388, Ground beef, 93% lean 174755, Ground turkey, 93% lean 172851, Sardines, canned in oil 175139, Salmon, Atlantic farmed 175168, Ground beef, 80% lean 171799, Beef jerky 167536. Read November 2, 2026.
- Cost per 30 g of protein. Fresh and frozen items: Walmart.com price per pound ÷ protein per pound from the USDA raw entry for the same cut, × 30 g. Canned fish, shrimp and jerky: price ÷ total protein on the package label, × 30 g. Deli turkey: price per pound ÷ USDA protein for prepackaged turkey breast. One-time online prices on November 2, 2026, for a store in Orange County, California; prices vary by store and week. Products: Shrimp, cooked: Great Value Frozen Cooked Medium Shrimp, 12 oz, 4 servings x 15 g (22700527); Tuna, canned light in water: Great Value Chunk Light Tuna in Water, 5 oz can, 24 g protein drained (11965048); Cod: Great Value Wild Caught Cod Fillets, 2 lb $23.76 (49914105); Tilapia: Great Value Frozen Tilapia Fillets, 2 lb $8.87 (51259015); Chicken breast, skinless: Freshness Guaranteed Boneless Skinless Chicken Breasts tray (27935840); Pork tenderloin: Farmer John Fresh Pork Tenderloin, 2 pieces (525690561); Salmon, canned pink: Great Value Pink Salmon, 5 oz can (4-pack $7.92), 20 g protein drained (14822316166); Top sirloin steak: Top Sirloin Steak, Choice Angus, 1 per tray (44391338); Pork chop, boneless: Pork Loin Chops, Boneless, Family Pack (20843254437); Deli turkey breast slices: Land O’Frost Premium Oven Roasted Turkey Breast, $6.23 ($7.08/lb) (19974621743); protein from USDA prepackaged turkey breast; Chicken thigh, skinless: Freshness Guaranteed Boneless Skinless Chicken Thighs Family Pack (124782654); Ground beef, 93% lean: All Natural 93% Lean Ground Beef, 1 lb tray (824841960); Ground turkey, 93% lean: JENNIE-O Lean Ground Turkey 93%, 1 lb (826479176); Sardines, canned in oil: Beach Cliff Sardines in Soybean Oil, 3.75 oz can, 14 g protein drained (10295751); Salmon, Atlantic farmed: Marketside Skinless Atlantic Salmon Portions, 1 lb frozen (1971171415); Ground beef, 80% lean: All Natural 80% Lean Ground Beef Chuck, 1 lb tray (479601462); Beef jerky: Jack Link’s Original Beef Jerky, 10 oz, 10 servings x 10 g (824446989).
- Daily Values. U.S. Food and Drug Administration Daily Values for the Nutrition Facts label: sodium 2,300 mg; saturated fat 20 g. Figures at or above 15% of the Daily Value in one serving are shown in red.
- Omega-3. EPA (20:5 n-3) plus DHA (22:6 n-3) per 100 g, from the same USDA entries.