Is steak or chicken breast healthier?

Chicken breast takes the numbers. USDA data puts cooked sirloin at 212 calories and 8g of fat per 100g against 165 calories and 3.6g of fat for skinless chicken breast, and chicken still carries more protein, 31g versus 26g. Steak's advantage is minerals, mainly heme iron, zinc and B12, where chicken breast lists just 0.4mg of iron per 100g. At a 3 to 4 oz portion neither one is a problem.

Which has more protein, steak or chicken breast?

Chicken breast, by 5g per 100g: 31g to sirloin's 26g. The gap widens per calorie, since chicken fits its 31g inside 165 calories while steak spends 212 on 26g. In portion terms, a 3 oz cooked breast gives 26g of protein for 128 calories and a 3 oz sirloin gives 22g for 180.

Is steak or chicken better for weight loss?

Chicken breast makes a deficit easier to hold. Three ounces cooked is 128 calories where the same weight of sirloin is 180, and at 6 oz the spread grows to 257 against 360, so one dinner swings by roughly 100 calories. Steak fits fine if you stay near 3 oz and pick a lean cut; filet mignon comes in at 179 calories per 3 oz.

Which is better for building muscle, steak or chicken?

Both are complete proteins, so the calorie budget decides. Cutting favors chicken breast, which packs 26g of protein into a 128-calorie 3 oz serving. During a bulk, sirloin's 180 calories per 3 oz make the surplus easier to reach, and red meat supplies creatine along with iron, zinc and B12. Alternating them through the week costs nothing and widens your micronutrient coverage.

Does steak have more saturated fat than chicken breast?

Three times as much. Sirloin lists 3g of saturated fat per 100g to chicken breast's 1g, which works out to 2.6g versus 0.9g in a 3 oz cooked serving. Total fat follows suit, 8g against 3.6g per 100g. Fattier cuts widen it further, since 3 oz of ribeye is 213 calories where sirloin is 180.

How many calories are in a 3 oz steak compared to a 3 oz chicken breast?

Sirloin lands at 180 calories per 3 oz cooked and chicken breast at 128, a 52-calorie spread. Cut drives the steak number, from 179 for filet mignon to 213 for ribeye. Cooking method drives the chicken number: breaded and fried, that same 3 oz breast reaches 187 calories, more than the sirloin it was supposed to replace.

Can I substitute chicken breast for steak?

In stir-fries, fajitas, salads and sandwiches, easily. Ounce for ounce the swap trims about 52 calories and nearly 4g of fat per 3 oz while adding 4g of protein. Chicken breast dries out faster, because it holds 3.6g of fat per 100g against steak's 8g, so cook it to 165°F and stop there.

Steak

Chicken Breast

All Comparisons

Steak vs Chicken Breast

Chicken Breast

Wins in 3 of 6 categories

Compare steak and chicken breast calories, protein, and saturated fat per 3 oz serving. See which cut fits cutting, bulking, and a full week of meal prep.

Verdict (USDA data)

Per 100g (USDA data), Steak has 212 calories vs Chicken Breast's 165. Chicken Breast has more protein (31g vs 26g) and less fat (3.6g vs 8g). Pick Chicken Breast for more protein.

Sources: Steak (FDC 170209) · Chicken Breast (FDC 171477)

Nutrition Comparison (per 100g)

Nutrient	Steak		Chicken Breast
Calories	212	vs	165
Protein	26g	vs	31g
Carbs	0g	vs	0g
Fat	8g	vs	3.6g
Fiber	0g	vs	0g
Sodium	54mg	vs	74mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Steak: FDC 170209 · Chicken Breast: FDC 171477.

When to Choose Each

Choose Steak when:

You want heme iron, zinc and B12 from whole food (chicken breast lists 0.4mg of iron per 100g)
You're bulking and want denser calories (360 per 6 oz sirloin vs 257)
You're on keto and want fat alongside protein (8g fat, 0g carbs per 100g)
You want red meat without the fat load (3 oz filet mignon is 179 calories)

See full Steak nutrition

Choose Chicken Breast when:

You're cutting (128 vs 180 calories per 3 oz cooked)
You want the most protein per calorie (31g inside 165 calories per 100g)
You're limiting saturated fat (1g vs 3g per 100g)
You're prepping a week of meals (6 oz gives 53g of protein for 257 calories)

See full Chicken Breast nutrition

Frequently Asked Questions

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Last updated: 2026-08-06

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