In today’s health-conscious world, protein has become a buzzword — and for good reason. This macronutrient is essential for building and repairing tissues, supporting immune function, regulating hormones, and maintaining lean muscle mass. For many Canadians, meat remains a primary source of dietary protein. But with so many cuts and types of meat on the market, it’s natural to wonder: Which meats have the highest protein?
In this post, we’ll break down the top high-protein meats, compare their nutritional profiles, and help you make informed choices whether you're building muscle, managing weight, or simply eating healthier.
Why Protein Matters
Before diving into the list of meats, it's helpful to understand why protein is so important. Protein is made up of amino acids, which are the building blocks of the body. Unlike carbohydrates and fats, the body doesn’t store protein in the same way, which means we need to consume it regularly through our diets.
Health Canada recommends that the average adult get about 0.8 grams of protein per kilogram of body weight daily, but this can increase based on activity level, age, or health goals. Athletes, older adults, and people following high-protein diets may need up to 1.6–2.2 grams per kilogram of body weight.
How Is Protein Measured in Meat?
Protein content in meat is typically measured in grams per 100 grams of cooked meat. Cooking methods affect the moisture and fat content of meat, which in turn impacts its protein concentration. For accuracy, the figures we’ll use here reflect cooked values, which is how most people consume their meat.
Now, let’s look at the meats with the highest protein content.
1. Chicken Breast (Cooked, Skinless)
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Protein: ~31 grams per 100 grams
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Calories: ~165 kcal
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Fat: ~3.6 grams
Chicken breast is one of the most popular sources of lean protein across Canada. It’s affordable, widely available, and extremely versatile. With over 30 grams of protein per 100 grams, it tops the chart as one of the best options for those looking to boost their intake without excessive fat or calories.
2. Turkey Breast (Cooked, Skinless)
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Protein: ~29 grams per 100 grams
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Calories: ~135 kcal
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Fat: ~1–2 grams
Slightly leaner than chicken, turkey breast is another excellent high-protein meat. It's often a go-to for people watching their fat intake or looking to add variety. Turkey is especially popular around Thanksgiving and Christmas, but it’s a great year-round option.
3. Venison (Deer)
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Protein: ~30 grams per 100 grams
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Calories: ~158 kcal
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Fat: ~3 grams
Venison is a nutrient-dense red meat that’s high in protein and low in fat. It’s not as common in urban grocery stores, but you can often find it at specialty butchers or through hunting communities in provinces like Alberta, Ontario, and Newfoundland. It has a slightly gamey flavour but is extremely lean and rich in iron.
4. Bison
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Protein: ~28–30 grams per 100 grams
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Calories: ~145 kcal
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Fat: ~2–4 grams
Bison, also known as buffalo, is another excellent choice for lean, high-protein meat. It contains less fat than beef but still offers a rich flavour and impressive nutrition. As demand grows, it’s becoming more accessible in Canadian health food stores and specialty grocers.
5. Lean Beef (Sirloin or Round Cuts)
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Protein: ~26–28 grams per 100 grams
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Calories: ~217 kcal (varies by fat content)
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Fat: ~10–15 grams
Beef is a staple in many Canadian households. While not as lean as poultry or game, lean cuts like sirloin, top round, or eye of round still provide a hefty protein punch. Grass-fed beef may offer more omega-3 fatty acids, but conventional beef is still a reliable source of protein, iron, and vitamin B12.
6. Pork (Tenderloin or Loin Chop)
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Protein: ~26 grams per 100 grams
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Calories: ~195 kcal
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Fat: ~7 grams
Often overlooked, pork can be a very lean and high-protein meat when you choose the right cuts. Pork tenderloin and loin chops, when trimmed of visible fat, are excellent options for people seeking variety without sacrificing protein.
7. Lamb (Leg or Loin)
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Protein: ~25–27 grams per 100 grams
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Calories: ~250 kcal
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Fat: ~15–20 grams
Lamb is rich in protein but also higher in fat than other meats on this list. It’s a good source of zinc, B vitamins, and iron, but those watching their fat intake should opt for leaner cuts and trim visible fat before cooking.
8. Goat
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Protein: ~27 grams per 100 grams
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Calories: ~143 kcal
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Fat: ~3 grams
Goat is a staple in many global cuisines and is growing in popularity in Canada, particularly in multicultural communities. It’s leaner than beef and has a bold flavour. Goat meat is often used in curries, stews, and slow-cooked dishes.
Choosing the Best High-Protein Meat
When selecting meats for protein, consider more than just the grams of protein. Here are some things to think about:
1. Fat Content
Lean meats like chicken, turkey, venison, and bison offer high protein with less saturated fat — a heart-healthier choice.
2. Availability and Cost
While venison and bison are excellent nutritionally, they can be more expensive and less accessible than chicken or pork.
3. Cooking Methods
Grilling, baking, or broiling helps preserve the protein content without adding excess fat, unlike frying or deep-frying.
4. Nutrient Density
Some meats, such as beef and lamb, offer higher levels of iron and zinc, making them beneficial for certain populations like menstruating women or athletes.
Protein is vital for nearly every bodily function, and meat remains one of the most efficient and complete sources of it. While chicken breast leads in convenience and protein density, venison, bison, and turkey breast offer exceptional protein with minimal fat.
If you’re building muscle, losing weight, or just trying to maintain a balanced diet, incorporating a variety of high-protein meats can help you reach your health goals. With the diverse selection of meats available across Canada — from traditional supermarket staples to specialty game meats — you’ve got plenty of tasty, protein-packed options to choose from.
