Protein in Meat — Quick Reference Chart

Protein, fat, and calories for 39 animal foods. Click any column header to sort. Filter by category below.

Food ↕	Category ↕	Serving ↕	Protein (g) ↕	Fat (g) ↕	Calories ↕	g / oz ↓
Bacon★	Pork	4 oz cooked	42g	42g	600	10.5
Top Round Roast★	Beef	4 oz cooked	36g	7g	204	9.0
Sirloin Steak★	Beef	4 oz cooked	35g	11g	228	8.7
Chicken Breast, Boneless Skinless★	Poultry	4 oz cooked	35g	4g	172	8.7
Turkey Breast★	Poultry	4 oz cooked	35g	4g	180	8.7
Chuck Roast★	Beef	4 oz cooked	34g	22g	348	8.6
Beef Brisket★	Beef	4 oz cooked	32g	22g	340	8.1
Flank Steak★	Beef	4 oz cooked	32g	11g	220	8.0
Chicken Drumstick★	Poultry	4 oz cooked	31g	15g	260	7.7
Ground Turkey★	Poultry	4 oz cooked	31g	17g	268	7.7
Pork Shoulder / Butt★	Pork	4 oz cooked	31g	19g	292	7.7
NY Strip Steak★	Beef	4 oz cooked	30g	21g	316	7.4
Ground Beef 90/10★	Beef	4 oz cooked	30g	13g	248	7.4
Pork Tenderloin★	Pork	4 oz cooked	30g	4g	168	7.4
Ground Beef 80/20★	Beef	4 oz cooked	29g	20g	292	7.3
Chicken Thigh, Bone-In Skin-On★	Poultry	4 oz cooked	29g	19g	292	7.3
Pork Chop, Bone-In★	Pork	4 oz cooked	29g	12g	236	7.3
Ground Pork★	Pork	4 oz cooked	29g	24g	336	7.3
Ribeye Steak★	Beef	4 oz cooked	28g	23g	320	7.0
Whole Chicken★	Poultry	4 oz cooked	28g	17g	272	7.0
Canned Sardines (in water)★	Seafood	4 oz cooked	28g	11g	208	7.0
Cheddar Cheese★	Eggs & Dairy	1 oz	7g	9g	113	7.0
Beef Heart★	Organ Meats	4 oz cooked	28g	7g	183	7.0
Ground Beef 73/27	Beef	4 oz cooked	27g	24g	328	6.7
Cod Fillet	Seafood	4 oz cooked	27g	1g	120	6.7
Shrimp	Seafood	4 oz cooked	26g	2g	136	6.5
Beef Liver	Organ Meats	4 oz cooked	26g	5g	162	6.5
Salmon Fillet	Seafood	4 oz cooked	25g	14g	232	6.3
Beef Kidney	Organ Meats	4 oz cooked	25g	4g	141	6.3
Chicken Liver	Organ Meats	4 oz cooked	25g	5g	160	6.3
Canned Tuna (in water)	Seafood	4 oz cooked	22g	1g	96	5.5
Beef Tongue	Organ Meats	4 oz cooked	22g	18g	254	5.5
Greek Yogurt, Whole Milk	Eggs & Dairy	6 oz	15g	6g	130	2.5
Large Egg	Eggs & Dairy	1 large, cooked	6g	5g	74	—
Egg Whites	Eggs & Dairy	3 egg whites	11g	0g	51	—
Heavy Cream	Eggs & Dairy	2 tbsp	1g	11g	103	—
Cream Cheese	Eggs & Dairy	2 tbsp	2g	10g	99	—
Bone Marrow	Organ Meats	2 tbsp	1g	14g	126	—
Bone Broth	Organ Meats	1 cup	10g	1g	48	—

Values are approximate and sourced from USDA FoodData Central. Meat, poultry, pork, seafood, and organ rows are cooked weights; egg and dairy rows are as sold. Actual content varies by cut, grade, and cooking method. Protein per oz is calculated from the serving values shown, and is left blank where a serving is not measured in ounces.

Quick Rules of Thumb for Carnivore Dieters

—Cooked beef cuts on this chart: 6.7–9.0g protein per oz
—Chicken breast: 8.7g per oz
—Organ meats: 5.5–7.0g per oz — the densest row on the chart is Bacon at 10.5g/oz
—Eggs: 6g each
—Ground beef: protein stays relatively stable per oz as fat % increases — fat just adds calories

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Educational and informational purposes only. Not medical or nutritional advice. Consult your healthcare provider before making dietary changes.