In the world of nutrition, the debate between chicken and steak continues to sizzle. While both are powerhouses among protein and nutrient choices, the battle rages on regarding which is actually healthier for you. In this article, we’ll holistically compare chicken and steak side by side to find out which one is the preferable protein.
Macronutrients
Calories
Chicken breast typically contains around 165 calories per 100 grams (3.5 ounces) serving. Steak, such as sirloin or filet mignon, tends to have a higher calorie count, with approximately 250-300 calories per 100 grams, depending on the cut and fat content.
Protein
Chicken breast typically contains about a whopping 31 grams of protein, which is essential for muscle growth, repair, and overall body function, per 100 grams. On the other hand, steak, especially cuts like sirloin or filet mignon, contains a slightly less rich protein content at around 26 grams per 100 grams.
Fat
Per 100 grams, chicken breast typically contains approximately 3.6 grams of fat, with minimal saturated fat content (1 gram). Steak, such as sirloin or filet mignon, contains a higher fat content, with approximately 18 grams of fat per 100 grams. Steak normally contains a significantly greater amount of saturated fat (7 grams) than chicken, which may be an important consideration for those monitoring their saturated fat intake for heart health or weight management purposes.
| Nutrient | Chicken Breast (100g/3.5oz | Sirloin Steak (100g/3.5oz) |
|---|---|---|
| Calories | 165 | 243 |
| Protein | 31g | 27g |
| Total Fat | 3.6g | 14g |
| Saturated Fat | 1g | 5.6g |
While both chicken and steak prove to be excellent protein sources, chicken is the clear winner of the macro battle. steak’s higher calorie and fat content may be a consideration for those monitoring their overall calorie consumption and saturated fat intake for weight control and/or heart health. Chicken breast may be a better choice for individuals seeking a leaner high-protein option with a lower calorie and fat content.
Vitamins/minerals
When comparing the vitamin and mineral content of chicken and steak, both offer essential nutrients vital for overall health, but each have their specific strengths and more prominent vitamins/minerals.
Chicken
Chicken is a great source of various B vitamins, including niacin (B3) and pyridoxine (B6), which play crucial roles in energy metabolism and neurological function. Additionally, chicken contains an abundance of phosphorus, important for bone health, immune function, and wound healing.
Steak
Steak provides an outstanding source of iron, a mineral vital for oxygen transport in the blood and preventing anemia, fighting fatigue, and improving cognitive function physical performance, and sleep quality. Steak also contains significant amounts of zinc, essential for immune health and metabolism function, and vitamin B12, which supports metabolism and nerve function.
Here’s a comparison of the approximate amounts of some of the most prominent vitamins and minerals for both chicken and steak:
| Nutrient | Chicken Breast (100g/35.oz) | Sirloin Steak (100g/3.5oz) |
|---|---|---|
| Vitamin D | 0.1 mcg | 0.3 mcg |
| Calcium | 15 mg | 17 mg |
| Iron | 0.4 mg | 1.7 mg |
| Potassium | 256 mg | 316 mg |
| Zinc | 0.8 mg | 5 mg |
| Phosphorus | 250 mg | 210 mg |
| Niacin (B3) | 11 mg | 7 mg |
| Vitamin B6 | 0.6 mg | 0.5 mg |
| Vitamin B12 | 0.2 mcg | 1.6 mcg |
Incorporating both chicken and steak into a balanced diet ensures a diverse intake of vitamins and minerals, supporting overall well-being and optimal bodily functions. However, individuals may choose between the two based their dietary preferences, health goals, and nutritional needs when choosing between the two protein sources. To make this decision, you may want to connect with an expert to find out what vitamins and/or minerals you may be deficient in.
Which Cut is Best/Worst for You?
Chicken
Healthiest: Breast
You guessed it—the healthiest cut of chicken is, hands down, the breast. Chicken breast has the lowest fat/saturated fat content of any cut of the chicken and is relatively low in calories compared to other cuts of meat. It is also an amazing source of protein and nutrients like niacin (B3), phosphorus, B6, and more. These factors make chicken breast an excellent option for those looking to maintain a healthy fat/calorie intake while hitting their protein and nutrient goals.
Per 100g/3.5oz: 165 calories, 31g protein, 3.6g total fat, 1g saturated fat
Unhealthiest: Processed
The unhealthiest part of the chicken often is the skin or dark meat found in certain cuts. However, these aren’t the most notable forms of chicken to avoid. The type of chicken that you more-so might want to avoid if you’re trying to stay healthy with your chicken choices is processed chicken.
Processed chicken like nuggets and tenders are possibly the worst type of chicken you can put in your body due to the additives, preservatives, and breading often included. Processed chicken products are typically breaded and deep-fried, significantly increasing their calorie and fat content. The breading absorbs oil during frying, adding extra calories and unhealthy fats to the products. Manufacturers also often add various additives and preservatives to enhance taste, texture, and shelf life. These additives can include sodium, sugar, artificial flavors, and colors, which may not be beneficial for health when consumed in excess. Processed chicken products may also contain lower-quality meat compared to whole cuts. They can include parts of the chicken that may not meet the same standards as whole cuts.
While processed chicken products like nuggets and tenders may be convenient and tasty, they are generally less healthy compared to whole cuts of chicken when it comes to nutritional value and potential health risks associated with their consumption. It’s recommended to consume them occasionally and in moderation as part of a balanced diet.
Per 100g/3.5oz (6 piece chicken nuggets): 294 calories, 15g protein, 19.8g total fat, 3.4g saturated fat
Steak
Healthiest: Sirloin Tip
Taken from the top of the round (the rear leg of the cow), the sirloin tip is the leanest cut of steak. It contains less marbling and fat than other cuts like ribeye or T-bone, reducing the overall calorie, fat, and saturated fat content. Despite being lean, Sirloin tip steak still provides a great amount of protein and essential nutrients (iron, zinc, B vitamins, etc.)
Per 100g/3.5oz: 243 calories, 27g protein, 14g total fat, 3.4g saturated fat
Unhealthiest: Ribeye
Coming from the rib of the cow, the ribeye is often considered the unhealthiest cut of steak due its high fat content and calorie density. Ribeye steak is well-known for its marbling, which consists of intramuscular fat. While its marbling adds flavor and tenderness, it also significantly increases the steak’s saturated fat content and calorie density. Ribeye steak also tends to have higher cholesterol levels compared to leaner cuts. Excessive dietary cholesterol intake may contribute to cardiovascular problems in some individuals.
Per 100g/3.5oz: 271 calories, 24.7g protein, 18.8g total fat, 8.5g saturated fat
Winner, Winner…
Chicken dinner! With its low and fat and calorie content and protein and nutrient density, chicken is the gold standard of meat. Whether grilled, baked, or sautéed, you can count on chicken to provide a lean and nutritious foundation for countless meals. So, when you’re looking for the healthiest option between chicken and steak for your next dinner, remember: bet on the breast!
Well With Will 
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