🥩 Beef (Steak) vs Chicken Breast 🍗
Beef (Steak) vs Chicken Breast: calories, protein, carbs and fat compared per 100g. Which is better for weight loss, muscle gain or keto? USDA data.
Best for each goal:
Nutrition comparison per 100g
| Nutrient | 🥩 Beef (Steak) | 🍗 Chicken Breast | Winner |
|---|---|---|---|
| Calories | 271 | 165 | Chicken Breast |
| Protein (g) | 26g | 31g | Chicken Breast |
| Carbs (g) | 0g | 0g | Tie |
| Fat (g) | 18g | 4g | Chicken Breast |
| Fiber (g) | 0g | 0g | Tie |
Visual comparison
Key differences
Beef and chicken are both excellent protein sources — the main differences are fat content, calorie density and micronutrient profile. Chicken breast is leaner with more protein per calorie. Beef provides more iron, zinc and B12 — nutrients that chicken contains in smaller amounts.
Iron: Beef provides approximately 2.7mg haem iron per 100g — one of the most bioavailable forms. Chicken provides approximately 0.7mg. For iron deficiency prevention, beef is significantly superior.
Protein per calorie: Chicken breast wins — 31g protein at 165 kcal vs beef steak 26g protein at 271 kcal. Chicken provides substantially more protein per calorie.
Zinc and B12: Beef is richer in zinc (6mg vs 1mg/100g) and vitamin B12 (2.5μg vs 0.3μg). Both support immune function, DNA synthesis and red blood cell production.
Which should you choose?
🔥 Weight loss
Chicken breast wins — 165 kcal vs 271 kcal per 100g, with more protein (31g vs 26g). Chicken's protein-to-calorie ratio is one of the highest of any meat.
💪 Muscle gain
Both work well for muscle gain. Chicken breast provides more protein per calorie. Beef provides more zinc and B12 which support testosterone levels and recovery.
🥑 Keto
Beef is preferred for keto — higher fat content (18g vs 4g/100g) helps meet fat macro targets. Choose fattier cuts (ribeye, 80/20 ground beef) for optimal keto ratios.
🌿 Iron & micronutrients
Beef wins clearly — 4× more iron, 6× more zinc, 8× more B12. For people at risk of iron deficiency anaemia (especially women), regular lean beef consumption is beneficial.