Compare foods
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.
- Chicken breastEstimated satiety: 5 out of 5 · 120 kcal and 22.5 g of protein per 100 g (3.5 oz)
- Lean beefEstimated satiety: 5 out of 5 · 124 kcal and 23.6 g of protein per 100 g (3.5 oz)
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
| Nutrient | Chicken breast, per 100 g (3.5 oz) | Lean beef, per 100 g (3.5 oz) |
|---|---|---|
| Calories | 120 kcal | 124 kcal |
| Protein | 22.5 g | 23.6 g |
| Carbohydrates | 0 g | 0 g |
| of which sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Fat | 2.6 g | 3.3 g |
| of which saturated | 0.6 g | 1.3 g |
| Water | 73.9 g | 72.7 g |
| Protein per 100 kcal | 18.8 g | 19 g |
| Estimated satiety (1 to 5) | 5 | 5 |
| Holt satiety index (white bread = 100) | not measured | 176 |
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.
| Nutrient | Chicken breast, 150 g (5.5 oz) | Lean beef, 125 g (4.5 oz) |
|---|---|---|
| Calories | 180 kcal | 155 kcal |
| Protein | 33.8 g | 29.5 g |
| Carbohydrates | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Fat | 3.9 g | 4.1 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).
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.
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
Sources
- USDA FoodData Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (FDC ID 171077). 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). U.S. Department of Agriculture, Agricultural Research Service.
- Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90. European Journal of Clinical Nutrition (PubMed).