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Chicken breast vs lean beef

Chicken breast and lean beef have the same estimated satiety score: 5 out of 5. Their protein per calorie, calories, and fiber per 100 g are very close.

White meat or lean red meat for a main course.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 171077 and 173996

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Key differences

  • They provide similar protein per calorie: 18.8 g per 100 kcal for chicken breast and 19 g for lean beef.
  • Their energy density is similar: 120 kcal per 100 g for chicken breast and 124 for lean beef.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Chicken breast, skinless, raw; Beef, top round, lean only, raw.
NutrientChicken breastserving: 150 g (5.5 oz)Lean beefserving: 125 g (4.5 oz)Difference
Calories120 kcal per 100 g (3.5 oz)180 kcal per serving124 kcal per 100 g (3.5 oz)155 kcal per serving+4 kcal per 100 g (3.5 oz)−25 kcal per serving
Protein22.5 g per 100 g (3.5 oz)33.8 g per serving23.6 g per 100 g (3.5 oz)29.5 g per serving+1.1 g per 100 g (3.5 oz)−4.3 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat2.6 g per 100 g (3.5 oz)3.9 g per serving3.3 g per 100 g (3.5 oz)4.1 g per serving+0.6 g per 100 g (3.5 oz)+0.1 g per serving
of which saturated0.6 g per 100 g (3.5 oz)0.8 g per serving1.3 g per 100 g (3.5 oz)1.6 g per serving+0.7 g per 100 g (3.5 oz)+0.7 g per serving
Water73.9 g per 100 g (3.5 oz)110.9 g per serving72.7 g per 100 g (3.5 oz)90.9 g per serving−1.2 g per 100 g (3.5 oz)−20 g per serving
Protein per 100 kcal18.8 g19 g+0.3 g
Estimated satiety (1 to 5)5 / 55 / 50
Holt satiety index (white bread = 100)not measured176—

In bold, the value more favorable to satiety when the gap is clear. Difference: Lean beef minus Chicken breast. Source: USDA FDC 171077 and 173996.

Per typical serving

With typical servings, 150 g (5.5 oz) of chicken breast has about 180 kcal and 33.8 g of protein, and 125 g (4.5 oz) of lean beef about 155 kcal and 29.5 g.

To get 20 g of protein you would need about 89 g of chicken breast (107 kcal) or about 85 g of lean beef (105 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Chicken breast and lean beef have the same estimated satiety score: 5 out of 5.

Only lean beef was measured in people, in the Holt satiety index (1995): 176 versus 100 for white bread.

  • Chicken breast: Low energy density; a lot of protein per calorie; high water content.
  • Lean beef: Low energy density; a lot of protein per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Chicken breast

  • If you want more protein in a typical serving: 33.8 g in 150 g (5.5 oz).
  • If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

Lean beef

On the numbers it does not stand out from chicken breast in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Chicken breast. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

Lean beef. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Chicken breast: every nutrient, frequently asked questions, and similar foods.
  • Lean beef: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (FDC ID 171077).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw (FDC ID 173996).accessed .
  3. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .