Protein in Meat — Quick Reference Chart
Protein, fat, and calories for 30+ animal foods. Click any column header to sort. Filter by category below.
| Food | Protein (g) | g / oz |
|---|
All values are approximate cooked weights from USDA FoodData Central. Actual content varies by cut, grade, and cooking method. Protein per oz is calculated from the serving values shown.
Quick Rules of Thumb for Carnivore Dieters
- —Most cooked red meat: ~6–7g protein per oz
- —Chicken breast: ~6–7g per oz
- —Organ meats: ~7g per oz — highest density on the list
- —Eggs: ~6g each
- —Ground beef: protein stays relatively stable per oz as fat % increases — fat just adds calories
Track your daily protein intake
Meal Protein Counter →
Calculate your protein target
Protein Target Calculator →
Compare protein per dollar
Meat Value Calculator →
Compare organ meat nutrients
Organ Meat Comparison →
Educational and informational purposes only. Not medical or nutritional advice. Consult your healthcare provider before making dietary changes.