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YoufoodzIconChevronRightSmallBlogIconChevronRightSmall7 Best High Protein Meats

Frequently Asked Questions

Is salmon high in protein?

Yes. Salmon provides around 20 grams of protein per 100g cooked serving, making it a solid high-protein option. It also delivers omega-3 fatty acids that red and white meats do not, supporting heart health, joint function, and brain health alongside its protein content. Australian Atlantic salmon from Tasmanian producers is widely available and a high-quality local choice.

Which meat has the most protein per 100g?
Chicken breast has the highest protein content of common meats, providing around 31 grams of protein per 100g cooked serving. Turkey breast is a close second at approximately 29 grams per 100g. Both are lean options with low fat content, making them the most efficient protein sources by weight. Figures are based on AUSNUT data from Food Standards Australia New Zealand.
What is the best high-protein meat for weight loss?
Chicken breast and turkey breast are the best high-protein meats for weight loss. Both are low in calories and fat while delivering over 29 grams of protein per 100g, which supports satiety and helps preserve lean muscle during a calorie deficit. Salmon is also a strong option, as its omega-3 content has been linked to reduced inflammation that can otherwise hinder fat loss. For personalised advice, consult an Accredited Practising Dietitian through Dietitians Australia.
How much protein do I need per day in Australia?

According to the Australian Dietary Guidelines, the Recommended Dietary Intake (RDI) for protein is 0.75g per kilogram of body weight per day for adult women and 0.84g per kilogram per day for adult men. Active individuals, athletes, and older adults generally need more, with recommendations ranging from 1.2g to 2.0g per kilogram depending on activity level and goals. An Accredited Practising Dietitian can provide a personalised target based on your specific needs.

Is ham a healthy high-protein meat?
Ham does contain protein, typically around 17–20 grams per 100g, but it is a processed meat and higher in sodium than the fresh cuts on this list. For those looking to increase protein intake, lean unprocessed meats like chicken breast, turkey, or pork tenderloin are more nutritionally balanced everyday choices. Ham is best enjoyed in moderation as part of a varied diet.