Chicken vs Beef: Which Has Better Macros?

Chicken and beef are the two most popular proteins in the fitness world—and for good reason. Both deliver high-quality, complete protein that supports muscle growth and recovery. But when it comes to macros, these proteins aren’t identical.

Chicken breast is the lean protein champion. Beef brings more fat, flavor, and certain micronutrients. Depending on your goals, one might serve you better than the other.

This guide breaks down the complete macro comparison so you can make an informed choice—whether you’re cutting, bulking, or simply trying to hit your protein targets efficiently.

Quick Comparison Table

Here’s the head-to-head breakdown per 100g cooked:

Nutrient	Chicken Breast	Beef Sirloin	Beef Ribeye
Calories	165	175	250
Protein	31g	27g	24g
Carbs	0g	0g	0g
Fat	3.6g	7g	17g
Protein/Calorie	0.19g	0.15g	0.10g

Winner for protein density: Chicken breast Winner for flavor and micronutrients: Beef

Detailed Macro Breakdown

Chicken Breast (100g cooked, boneless, skinless)

Macro	Amount
Calories	165 kcal
Protein	31g
Carbohydrates	0g
Fat	3.6g
Saturated Fat	1g
Cholesterol	85mg

Chicken breast is about as lean as protein gets. With only 3.6g of fat per 100g, nearly all the calories come from protein. This makes it ideal for anyone in a calorie deficit who needs to maximize protein intake.

For more detailed information, check out our complete guide to chicken breast macros.

Beef Sirloin (100g cooked, trimmed)

Macro	Amount
Calories	175 kcal
Protein	27g
Carbohydrates	0g
Fat	7g
Saturated Fat	2.7g
Cholesterol	75mg

Sirloin is one of the leaner beef cuts, making it the closest comparison to chicken breast. It has slightly more fat but delivers a similar protein punch with more robust flavor.

Beef Ribeye (100g cooked)

Macro	Amount
Calories	250 kcal
Protein	24g
Carbohydrates	0g
Fat	17g
Saturated Fat	7g
Cholesterol	80mg

Ribeye is the fattiest mainstream beef cut. While delicious, those extra calories from fat make it less efficient for hitting protein goals on a cut.

For a full breakdown of beef nutrition, see our guide to steak macros and ground beef macros.

Which Is Better for Weight Loss?

Winner: Chicken breast

For weight loss, the math is simple—you want maximum protein with minimum calories. Chicken breast delivers:

• 19% more protein per 100 calories than lean beef
• Fewer calories at equal portions (165 vs 175-250)
• Lower fat content leaves more room for carbs or dietary fat elsewhere

That said, lean beef cuts aren’t far behind. If you prefer beef, choosing sirloin, eye of round, or filet mignon keeps you in similar territory to chicken.

Practical tip: A 6oz chicken breast provides 53g protein for 281 calories. A 6oz sirloin provides 46g protein for 298 calories. The difference is real but not dramatic.

The real advantage of chicken for dieting is cost and convenience—you can meal prep large quantities affordably, making adherence easier.

Use our macro calculator to determine exactly how much protein you need for your weight loss goals.

Which Is Better for Muscle Gain?

Winner: It’s a tie (with nuances)

For building muscle, both proteins work excellently. The key is total daily protein intake—not whether it comes from chicken or beef.

Chicken advantages for bulking:

• Higher protein per serving helps hit targets easily
• Cheaper per gram of protein
• Easy to eat in large quantities (neutral flavor)

Beef advantages for bulking:

• More calories make it easier to stay in surplus
• Natural creatine content (~0.5g per 100g) supports strength
• Higher iron and zinc support testosterone and recovery
• More satisfying/filling for many people

The verdict: If you’re struggling to eat enough calories, beef helps. If you’re struggling to hit protein while managing calories, chicken is more efficient.

Many serious athletes eat both—chicken breast for lean meals and beef when they need extra calories or want variety.

For detailed strategies, read our guide on macros for muscle gain.

Which Is Better for Keto/Low-Carb?

Winner: Both are perfect

Neither chicken nor beef contains carbs, so both are ideal for ketogenic and low-carb diets. The choice comes down to fat content.

For strict keto (high fat needed):

• Chicken thighs with skin (10g fat per 100g)
• Beef ribeye or 80/20 ground beef
• These fattier options help hit keto fat targets

For protein-focused keto:

• Chicken breast
• Lean beef cuts (sirloin, filet)
• Better protein-to-calorie ratio while staying low-carb

Key point: On keto, you may actually want the extra fat from beef to maintain ketosis and satiety. Chicken breast alone might leave you under-fatted and hungry.

To understand your optimal macro split, read our guide on what macronutrients are and how they interact.

Taste and Cooking Considerations

Chicken

Pros:

• Neutral flavor absorbs any seasoning
• Cooks quickly (15-20 minutes)
• Easy to batch cook for meal prep
• Works in virtually any cuisine

Cons:

• Can dry out easily if overcooked
• Less inherent flavor than beef
• Requires more seasoning/marinades
• Texture can become monotonous

Best cooking methods: Grilling, baking, pan-searing, sous vide (prevents drying)

Beef

Pros:

• Rich, satisfying umami flavor
• More forgiving of slight overcooking (fat keeps it moist)
• Greater variety of cuts and textures
• More satiating for many people

Cons:

• Longer cooking time for some cuts
• Higher quality cuts are expensive
• Strong flavor doesn’t fit all dishes
• Ground beef requires draining fat

Best cooking methods: Grilling (steaks), pan-searing, roasting, slow-cooking (tougher cuts)

Cost Comparison

Protein	Average Price/lb	Protein per Dollar
Chicken breast	$3.50	40g per $1
Chicken thighs	$2.50	35g per $1
Ground beef (90/10)	$5.50	22g per $1
Beef sirloin	$7.00	17g per $1
Beef ribeye	$12.00	9g per $1

Winner: Chicken (by far)

For budget-conscious macro counters, chicken delivers nearly double the protein per dollar compared to lean ground beef, and 4x more than quality steak cuts.

Money-saving tips:

• Buy chicken breast in bulk (often $2/lb at warehouse stores)
• Choose ground beef over steaks if budget is tight
• Thighs are cheaper than breasts with acceptable macros
• Sales and manager’s specials can make beef competitive

Winner by Goal

Goal	Best Choice	Why
Weight Loss	Chicken breast	More protein per calorie, cheaper
Muscle Gain	Both (mix them)	Chicken for protein, beef for calories/nutrients
Keto	Both (based on fat needs)	No carbs either way
Budget	Chicken	2x protein per dollar
Flavor/Variety	Beef	More satisfying, richer taste
Convenience	Chicken	Faster cooking, easier prep
Micronutrients	Beef	More iron, zinc, B12, creatine

The Bottom Line

There’s no wrong choice between chicken and beef—both are excellent protein sources that can fit any goal. The “better” option depends entirely on your priorities:

Choose chicken if:

• You’re in a calorie deficit and need protein efficiency
• Budget is a major concern
• You meal prep in large batches
• You prefer variety through seasonings rather than the meat itself

Choose beef if:

• You want maximum satiety and flavor
• You’re bulking and need extra calories
• Micronutrients (iron, zinc, B12) are a priority
• You can afford it and enjoy it more

Best approach: Eat both. Chicken for your everyday meal prep, beef when you want something more satisfying or need extra calories. Variety prevents boredom and ensures a broader nutrient profile.

Use our free macro calculator to determine your exact protein needs, then fill them with whichever protein you prefer.

Frequently Asked Questions

Which has more protein, chicken or beef? Chicken breast edges out most beef cuts with 31g protein per 100g cooked vs 26-27g for lean beef cuts. However, the difference is small, and both are excellent protein sources.

Is chicken or beef better for weight loss? Chicken breast is generally better for weight loss—it’s leaner (165 cal/100g vs 175-250 for beef) and provides more protein per calorie. However, lean beef cuts like sirloin are comparable.

Is chicken or beef better for muscle building? Both work excellently for muscle building. Chicken may have a slight edge due to higher protein density, but beef provides more creatine, iron, and zinc which support performance and recovery.

Why do bodybuilders eat chicken instead of beef? Primarily cost and convenience. Chicken breast is cheaper per gram of protein, easier to meal prep in bulk, and has a neutral flavor that works with any seasoning. Many bodybuilders eat both.

Is beef more nutritious than chicken? Beef has more iron, zinc, B12, and creatine. Chicken has more niacin and is leaner. Both are nutritious—beef edges out chicken on micronutrients, while chicken wins on leanness.

Can I eat chicken and beef every day? Yes, both can be eaten daily as part of a balanced diet. Vary your protein sources when possible, but there’s no health risk to eating chicken or beef daily if it fits your macros.

Which is cheaper, chicken or beef? Chicken is generally 30-50% cheaper per pound than comparable beef cuts. Chicken breast averages $3-4/lb while lean beef like sirloin runs $6-9/lb. Ground beef is closer in price to chicken.

Is red meat unhealthy compared to chicken? Moderate red meat consumption (3-4 servings per week) is fine for most people. The concern is primarily with processed meats and very high consumption. Lean beef can be part of a healthy diet.