These 7 Foods Have More Protein Than Chicken, RDs Say

Protein is a buzzword on social media, but there’s a reason for it: Protein is a really important nutrient, and you should be doing your best to get enough of it. 

“Protein…is often referred to as a ‘building block’ within the body because that is exactly what it does,” says Amanda Holtzer, MS, RD, of PB2 Partner. “When we eat foods with protein, our body breaks that protein down into amino acids. Those amino acids are then used to rebuild and repair muscle cells, hormones and neurotransmitters.”

Chicken is an excellent source of protein, containing 19 or more grams per 100-gram serving size. Yet, it’s important not to put all your eggs in one basket when it comes to protein sources.

“Even if chicken is your favorite, it’s ideal for most people to mix in other sources as well, like fatty fish and plant-based sources like beans, peas and tofu,” says Maddie Pasquariello, MS, RDN. “This can help ensure a more well-rounded profile of both macro and micronutrients in your diet.”

Pasquariello says plant-based foods also boost fiber intake, which animal proteins often lack, and align with general guidance to avoid consuming only animal-based protein. Yet, is chicken the biggest bang for your buck (or cluck) when it comes to protein sources? Registered dietitians weighed in with foods that could contain more protein than chicken, depending on the type and serving size.

Related: 23 High-Protein Breakfasts That Aren’t Eggs

How Much Protein Do You Need Per Day? 

Precise protein needs are personal. As a baseline, the recommended dietary allowance (RDA) for adults is at least 0.8 grams of protein per kilogram of body weight, explains Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Barbend. 

However, your mileage may vary. “Your daily protein needs depend on factors like age, gender, activity level and overall health,” Dr. Mohr says. “Those who are more active — and really most people in general—may benefit from 1.2 to 2.0 grams per kilogram, with most people likely thriving on the higher end of that range. Talking to a professional can help you figure out the ideal amount for your specific needs.”

Related: The One High-Protein Salad a Registered Dietitian Swears By

How Much Protein Is In Chicken?

It depends on the type, and your best bet is to peep the nutrition label on the back of the chicken you are considering. Generally, Pasquariello says boneless, skinless chicken breasts will net you around 23 to 25 grams of protein per 100 grams. She adds that boneless, skinless thighs have a little less — around 19 grams of protein per 100-gram serving.

Put another way, “A three-ounce serving of cooked chicken breast has around 26 grams of protein,” Dr. Mohr says. 

Dr. Mohr agrees with Pasquariello, though: Adding variation to your protein sources is vital.

“Though chicken is a great source of protein, it’s important to switch up your protein sources to get different essential amino acids, vitamins and minerals,” Dr. Mohr says. “For instance, beef is a rich source of iron and zinc. Fish provides omega-3 fatty acids, and beans offer fiber and other health-boosting phytonutrients.”

OK, but do these sources contain more protein than chicken? It’s hard to say.

“It’s a bit tricky to compare because serving sizes for different proteins vary so widely, and even if we do compare, very few people are measuring out their food to see if they’re consuming the exact portion size on a package of something,” Pasquariello says. 

Cooking methods can also come into play, and you can add to a meal’s protein count with other sources, such as whole grains. Still, there are other excellent sources out there — including ones that might boast more protein than chicken, Pasquariello says.

Related: How Long Does It Take to See Results from the Mediterranean Diet?

7 Foods That Might Have More Protein Than Chicken, Per RDs

1. Prepared seitan

Pasquariello says prepared seitan made with vital wheat gluten, the primary protein source of meat, can have between 18 and 57 grams of protein (the latter of which applies if you consume an entire package of it). 

Upton’s Naturals is among the brands that produce it seitan. Pasquariello says it’s low-fat (less than 1 gram of fat per 50 grams) and lower in carbs. However, she says it’s typically not a stellar source of fiber, and some seitan may contain added sodium or sugar. She suggests trying it on salads, in grain bowls and as part of breakfast scrambles and hashes.

2. Beef

While RDs and health experts have some beef with beef—we’ll get there—you can’t deny the protein count. Pasquariello says an 85-gram serving of beef typically contains around 22 to 28 grams of protein. Depending on the cut, you may also consume around 7 to 24 grams of fat. Generally, Pasquariello recommends consuming more chicken than beef.

“It’s not a great swap for chicken if you’re looking at the overall picture of your diet,” Pasquariello says. “You’re not really gaining anything by switching from chicken to beef.”

High red meat is also linked with health concerns, including higher risks for heart disease and some cancers.

3. Tuna

A 6-ounce tuna filet has around 41 grams of protein and 1 gram of fat, Holtzer says. Granted, that’s larger than a usual 3-ounce serving of chicken. However, a 3-ounce tuna filet likely has around 21 grams of protein—more than boneless, skinless chicken thighs. Enough math, though. What are you getting out of eating tuna?

“Because of the low-fat content, tuna is a great protein source for those looking to increase their protein intake while not increasing their fat intake,” Holtzer says. “It’s a great option for those on a low-fat or heart-healthy diet.”

Holtzer suggests searing the outside of a tuna filet and serving it over a fresh salad.

4. Pork chop

Holtzer makes no bones about the benefits of pork chop. “It’s a high-protein, relatively low-fat alternative to chicken,” she says.

Holtzer says you’ll typically get around 25 grams of protein and 4 grams of fat per 4-ounce, center-cut pork loin. The downside? “Pork chops can be quite pricey,” Holtzer says.

To avoid adding fat, Holtzer suggests dry-heat cooking the pork chops. “Grilling, roasting and air frying are great methods to try,” she says.

5. Turkey

There’s no need to give turkey the bird until next Thanksgiving. Holtzer says a 4-ounce serving of turkey has 34 grams of protein and 2 grams of fat.

“Turkey breast is an excellent example of a high-protein, low-fat alternative for chicken,” Holtzer says. “Because of the low-fat content, turkey is a great protein option for those following a low-fat or heart-healthy diet.”

Related: I Ate Pumpkin Seeds Every Day for a Week—Here’s What Happened

6. Pumpkin seeds 

Just as turkey isn’t a Thanksgiving-only food, pumpkin seeds aren’t reserved for Halloween.

Rachel Gargano, MS, RD, CSSD, CBS, Live It Up’s chief registered dietitian, says you’ll get about 9 grams of protein per ounce of pumpkin seeds (or 27 grams per 3 ounces). That said, you may not want to have a full 3-ounce serving (and a typical serving size is an ounce) because pumpkin seeds contain 13.8 grams of fat per ounce (or 41.4 grams per 3 ounces). They’re also not a complete protein. Still, pumpkin seeds also add fiber, vitamins and antioxidants to your diet. Adding an ounce of them to yogurt, cottage cheese or salad is a great way to add nutrients, including protein, to a meal. 

7. Parmigiana Reggiano cheese

Yep, cheese makes this list—though it’s not all good news.

“Parmigiana Reggiano cheese delivers up to 36 grams per 100 grams, though with much more fat and calories, so balance and variety is important,” Dr. Mohr says. 

Up Next:

Related: Beat Inflammation and Lose Weight With This 7-Day High-Protein Diet Plan

Sources

• Amanda Holtzer, MS, RD, of PB2 Partner

• Maddie Pasquariello, MS, RDN

• Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Barbend

• Red Meat Consumption and Mortality: Results from Two Prospective Cohort Studies. Archives of Internal Medicine.

• Rachel Gargano, MS, RD, CSSD, CBS, Live It Up’s chief registered dietitian