Which white meat has the most protein?

Meat has many good sides - nutritional physiology

protein

Around a fifth of muscle meat consists of particularly high-quality protein. High quality, because it contains the amino acids essential for humans in a balanced ratio and in an easily usable form. Because of this special protein quality, less meat protein is required than vegetable protein. The German Nutrition Society recommends that adults consume around 0.8 g of protein per kilogram of body weight with food every day. It is believed that older people have a higher protein requirement, so a protein intake of 1 g per kilogram of body weight is recommended from the age of 65. For a person weighing 60 kg, 48 g of protein (from all foods eaten during the day) are sufficient per day or 60 g of protein for older people.

Average protein content of some types of meat:

Type of meatProtein content
100 g veal21 g
100 g beef22 g
100 g pork22 g
100 g of chicken20 g
100 g turkey meat22 g

 

fat

The fat content of meat is between 1 and more than 30 percent, depending on the species and cut, and some sausage products in particular are very high in fat. The high cholesterol content of meat, sausage and meat products should also be taken into account.

Average levels of fat, cholesterol and fatty acids in some types of meat and sausage:

Type of meat

fat

cholesterol

saturated fat

unsaturated fatty acids

100 g veal

1 - 3 g

63-70 mg

0.4 - 1.1 g

0.4 - 1.2 g

100 g beef, lean to medium fat

2 - 8 g

50-60 mg

0.8-3.6 g

1.0-4.0 g

100 g pork, lean to medium fat

2 - 10 g

50-60 mg

0.9-4.2 g

1.2-5.1 g

100 g chicken with skin

10 g

100 mg

3.0 g

5.7 g

100 g turkey breast

2.0 g

50 mg

0.5 g

1.1 g

100 g meat sausage

28 g

59 mg

11.2 g

16.2 g

100 g salami

36 g

83 mg

14 g

19.8 g

100 g tea sausage

45 g

70 mg

19.6 g

23.4 g

 

Vitamins

Meat mainly contains B vitamins, namely vitamin B1 (thiamine, especially in pork), vitamin B6 (pyridoxine) and vitamin B12. Offal are particularly rich in vitamins.

Here you can find out about the tasks, needs and main food sources for these vitamins.

Average vitamin content of various types of meat:

Type of meat

Thiamine

Pyridoxine

B 12

100 g veal

0.14 mg

0.40 mg

2.0 µg

100 g beef

0.21 mg

0.17 mg

4.4 µg

100 g pork

0.80 mg

0.30 mg

1.5 µg

100 g of chicken

0.08 mg

0.50 mg

0.4 µg

100 g turkey breast

0.05 mg

0.45 mg

0.5 µg

100 g pork liver

0.31 mg

0.59 mg

39.0 µg

 

Minerals

The most important minerals in meat are iron and zinc. Here you can find out about the tasks, the needs and the main food sources for these minerals.

Humans can utilize iron from animal foods particularly well. The absorption can be significantly improved by the simultaneous consumption of vegetables or fruits containing vitamin C. Zinc is also readily available from meat.

Average mineral content of various types of meat:

Type of meat

iron

zinc

100 g veal

2.0 mg

3.2 mg

100 g beef

2.0 mg

4.5 mg

100 g pork

1.4 mg

2.1 mg

100 g of chicken

0.7 mg

1.0 mg

100 g turkey breast

1.0 mg

1.8 mg

 

Purines

The purine content of meat can have a disadvantageous effect. When purines are broken down, uric acid is produced. In some people, this cannot be excreted in sufficient quantities, so that the level in the blood increases and uric acid crystals are deposited in joints and tissues (gout). Painful inflammation and kidney damage can result. Those affected should not eat the purine-rich skin of poultry and generally avoid offal, as these have a particularly high purine content.

Keep moderation - especially with processed and red meat

The German Nutrition Society (DGE) recommends in its “10 rules” for wholesome eating and drinking to eat mainly plant-based foods and sees animal foods - that is milk / products, meat, eggs and fish - only as a supplement to the selection. Because whoever eats a lot of meat and sausage has a higher risk of certain types of cancer. This is especially true for processed meat, such as sausage and ham. A high consumption of red meat is also associated with an increased risk of cancer.

We explain how much meat is the right measure.