Beef vs Chicken: Calories, Protein & Which Is Better?
A 3oz (85g) serving of lean beef has about 213 calories and 22.1g of protein, while a small (120g) cooked chicken breast has about 198 calories and 37.2g of protein. Chicken breast is the leaner, higher-protein-per-calorie option; lean beef brings more iron, zinc and vitamin B12, nutrients that matter especially for active people and anyone managing iron levels.
🥩 Beef (lean cut, cooked)
Calories per 100g: ~250 kcal
Per 3oz serving (85g): ~213 kcal
Protein: 22.1g · Carbs: 0g · Fat: 12.8g
Fiber: 0g
Best for: iron intake, hearty meals, post-workout recovery
🍗 Chicken Breast (cooked)
Calories per 100g: ~165 kcal
Per 1 small breast (120g): ~198 kcal
Protein: 37.2g · Carbs: 0g · Fat: 4.3g
Fiber: 0g
Best for: everyday lean protein, cutting phases, meal prep
Beef vs Chicken: side-by-side comparison
| Factor | Beef (Lean) | Chicken Breast | Better choice |
|---|---|---|---|
| Calories (per 100g) | ~250 kcal | ~165 kcal | Chicken Breast |
| Calories (typical serving) | ~213 kcal (85g) | ~198 kcal (120g) | Chicken Breast (per gram, leaner) |
| Protein (per serving) | 22.1g | 37.2g | Chicken Breast |
| Fat (per serving) | 12.8g | 4.3g | Chicken Breast (lower fat) |
| Iron | ~2.6mg per serving | Minimal | Beef |
| Vitamin B12 | ~2.5µg per serving | Lower | Beef |
| Typical serving size | 3oz cooked lean cut (85g) | 1 small breast (120g) | — |
| Weight loss suitability | Good, choose lean cuts | Excellent — highest protein per calorie | Chicken Breast |
| Muscle gain suitability | Very good | Excellent — cheap, high-protein bulk food | Chicken Breast (slight edge) |
| Iron-deficiency support | Excellent — a top natural iron source | Poor — chicken is low in iron | Beef |
| Best use case | Iron intake, hearty dinners, red meat variety | Daily lean protein, meal prep, budget bulk | Depends on goal |
Values come from the CalorieMetrica nutrition database — the same data behind the Food Compare tool and Meal Planner. This page uses a lean beef cut as the representative "Beef" entry; fattier cuts like ribeye or standard ground beef (80/20) run considerably higher in calories and fat than the numbers shown here. See Chicken Breast Calories and Steak Calories for related figures.
Calories: beef vs chicken
Lean beef runs noticeably higher in calories than chicken breast on a per-100g basis — about 250 kcal versus 165 kcal — because red meat naturally carries more fat, even in lean cuts. At typical serving sizes the gap narrows: a 3oz lean beef serving comes to about 213 calories against a small chicken breast’s 198 calories, since the chicken portion used here is a bit larger by weight.
Cut matters enormously for beef specifically. This comparison uses a lean cut (about 15g fat per 100g); fattier cuts like ribeye, brisket or standard 80/20 ground beef can run 300–350+ kcal per 100g, nearly double the lean figure. Always check the cut, not just "beef," when tracking calories.
Nutrition comparison
Chicken breast wins clearly on protein efficiency — 37.2g per serving versus beef’s 22.1g, at a lower calorie and fat cost. If your priority is maximizing protein while minimizing calories, chicken breast is the more efficient everyday choice by a meaningful margin.
Beef answers with micronutrients chicken cannot match: roughly 2.6mg of iron per serving (a substantial contribution toward daily needs) and higher vitamin B12 and zinc, both important for energy metabolism and immune function. Iron from red meat (heme iron) is also more easily absorbed by the body than iron from plant sources, making beef a particularly useful food for anyone managing low iron levels — though always confirm with a blood test and your doctor before treating diet as a substitute for medical iron supplementation. Check your protein target with the Protein Calculator.
Which is better for weight loss?
Chicken breast, thanks to its superior protein-to-calorie ratio and much lower fat content — it fills you up efficiently without eating into your calorie budget the way fattier cuts of beef can. Lean beef still fits a weight-loss plan well when you stick to genuinely lean cuts and reasonable portions; its iron and B12 content make it worth including for variety and nutrient coverage, even on a cut. Track your numbers with the TDEE Calculator and structure your plan in the Meal Planner.
Which is better for muscle gain?
Chicken breast has a slight practical edge on protein volume and cost-efficiency for large-scale daily eating, but lean beef is genuinely excellent for muscle gain too — its iron and B12 support the oxygen-carrying and energy-production systems that hard training depends on, and its slightly higher calorie density can help hard-gainers hit a calorie surplus more easily. Many effective bulking diets rotate between both proteins throughout the week rather than picking one exclusively. Set your intake with the Protein Calculator and plan your week in the Meal Planner.
Which is healthier overall?
Both are valuable proteins with different strengths, and the healthiest approach for most people includes both rather than eliminating either. Chicken breast is the leaner default for everyday meals; lean beef a few times a week fills iron and B12 gaps that an all-poultry, all-fish diet can leave open, particularly for menstruating women and athletes with higher iron needs.
Processing and cut matter more than the "beef vs chicken" label itself: a lean grilled steak and a grilled chicken breast are both reasonable choices, while heavily processed deli meats, fried chicken and fatty cuts of either shift the picture considerably. If you manage cholesterol, heart disease risk or have specific dietary restrictions, discuss red meat frequency with your doctor or a registered dietitian.
Practical meal examples
Weight-loss plate (~350 kcal): 1 small grilled chicken breast (~198 kcal) with a large mixed salad (~60 kcal) and roasted vegetables (~90 kcal).
Muscle-gain plate (~630 kcal): lean beef serving (~213 kcal) with 1.5 cups rice (~360 kcal) and sautéed spinach (~55 kcal).
Balanced daily plate (~480 kcal): lean beef (~213 kcal) with a baked sweet potato (~86 kcal) and steamed broccoli (~55 kcal), plus a side salad.
Build any of these in the Meal Planner.
FAQs: beef vs chicken
Which has fewer calories, beef or chicken?
Chicken breast has fewer calories per 100g (about 165 kcal versus about 250 kcal for lean beef). At typical serving sizes the gap narrows, but chicken breast remains the leaner option gram for gram.
Which has more protein, beef or chicken?
Chicken breast has more protein per serving — about 37.2g versus about 22.1g for a lean beef serving — making it the more protein-efficient choice per calorie.
Is beef or chicken better for iron?
Beef is significantly better for iron. A typical lean beef serving provides about 2.6mg of easily absorbed heme iron, while chicken breast contains only minimal iron. Beef is a valuable food for people managing low iron levels.
Which is better for weight loss, beef or chicken?
Chicken breast is generally the better choice for weight loss thanks to its higher protein-to-calorie ratio and lower fat content, especially compared to fattier cuts of beef. Lean beef cuts still fit a weight-loss diet in reasonable portions.
Can I eat beef and chicken in the same week?
Yes, and many balanced diets benefit from rotating between them. Chicken breast provides efficient daily protein, while beef contributes iron, zinc and vitamin B12 that an all-poultry diet can lack.
Is red meat bad for you?
Lean cuts of beef in moderate amounts fit comfortably into a balanced diet for most people. Very high intake of red and processed meat has been linked to increased health risks in some studies — if you have specific cardiovascular or cholesterol concerns, discuss red meat frequency with your doctor.
Related pages
Keep going
Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, find your calorie target with the TDEE Calculator, or check protein needs with the Protein Calculator.
📊 This page uses a lean beef cut as the representative "Beef" entry from the CalorieMetrica database; fattier cuts (ribeye, standard ground beef) run significantly higher in calories and fat. See Data Sources.