Beef vs. Chicken: Which is Healthier?

Both chicken and beef are good sources of protein, but is one healthier than the other? Here is a complete comparison of the nutritional content of beef vs. chicken.

Meat consumption in the US has been increasing over the past few decades, with chicken consumption and beef consumption being the primary contributors. According to data from the USDA and Economic Research Service, chicken is the most widely consumed meat, as more chicken than beef is consumed per capita, and everything from nutritional values to taste to cost is a factor.

Cuts of Beef vs. Chicken

Beef and chicken are available in a wide variety of cuts from bone-in to boneless and whole cuts to ground meat. The most popular cuts of chicken meat are boneless chicken breasts, due to their leanness and versatility, while the most popular cuts of beef are ribeye steaks. The nutritional values of chicken and beef vary widely based on the exact cut of meat consumed.

Beef vs. Chicken Nutrition

Here is a calorie and macronutrient comparison of various cuts of beef and chicken meat per 100-gram serving (1, 2, 3, 4, 5, 6).

Calories

On average, chicken contains fewer calories than beef. Chicken is generally a leaner meat than beef and, therefore, it has a lower calorie density than beef, but it varies widely by cut of meat. Per 100-gram serving, top sirloin steak contains 131 calories and chicken breast contains 106 calories, however, flank steak contains 165 calories and chicken leg contains 214 calories.

Protein

Chicken and beef contain very similar amounts of protein. In general, fattier cuts of chicken and beef contain fewer grams of protein per serving than leaner cuts of chicken and beef.

Per 100-gram serving, top sirloin steak contains 22 grams of protein, chicken breast contains 22.5 grams of protein, flank steak contains 21.1 grams of protein, chicken leg contains 16.4 grams of protein, lean ground beef contains 18 grams of protein, and ground chicken contains 17 grams of protein.

Fat

On average, beef contains more fat than chicken. Although it varies widely by cut of meat, red meat generally contains more fat than poultry and red meat also contains more saturated fats.

The fat content of chicken meat is primarily found in the skin, which can easily be removed to reduce the fat and calorie content of chicken meat, whereas the fat content of beef is primarily marbled into the meat itself. Lean cuts of chicken without skin are referred to as “white meat” and are lower in fat content than “dark meat” cuts of chicken and beef.

On average, chicken also contains more unsaturated fat, while beef contains more saturated fat. Both chicken and beef contain monounsaturated fats and polyunsaturated fats, including omega-3 and omega-6 fats, however, beef has a higher content of omega-3 fats than chicken. Although, overall, seafood is a much better source of omega-3 fats than beef.

Per 100-gram serving, top sirloin steak contains 4.08 grams of fat, chicken breast contains 1.93 grams of fat, flank steak contains 8.29 grams of fat, chicken leg contains 16 grams of fat, lean ground beef contains 12.8 grams of fat, and ground chicken contains 8.1 grams of fat.

Carbohydrates

Neither beef nor chicken are sources of carbohydrates, fiber, or sugar.

Vitamins + Minerals

Here is a comparison of essential vitamins and minerals from a 100-gram serving of cooked sirloin steak vs. skinless chicken breast based on the USDA dietary guidelines for an average adult female (7, 8, 9).

Cholesterol

The cholesterol content of beef and chicken varies significantly by the cut of meat. Here is a comparison of the cholesterol levels of various cuts of beef vs. chicken per 100-gram serving (7, 8).

Glycemic Index

Beef and chicken both have a glycemic index of zero because they do not contain carbohydrates.

Beef vs. Chicken Bone Broth

Both beef and chicken bone broth are good sources of collagen, protein, healthy fats, and micronutrients. Chicken and beef broth are made by simmering the animal bones in water until they disintegrate and release their nutrients into the water to make a rich bone broth. The calorie, protein, and fat content of both will vary based on the recipe used to make it. Overall, both beef broth and chicken broth are nutrient-dense foods that can be included in a healthy diet.

Other Factors to Consider

In addition to nutritional content, here are some other factors to consider when it comes to choosing chicken or beef.

Taste

Chicken meat has a milder more neutral flavor than beef. Red meats like beef contain more myoglobin, an oxygen-carrying protein that adds flavor and aroma to cooked meat, than white meats such as chicken and turkey. However, darker cuts of chicken, such as chicken thighs and chicken legs, tend to have more flavor than light cuts of chicken, such as skinless chicken breast.

Cooking Methods

Chicken and beef are versatile meats that can be prepared in many ways. Both meats can be grilled, baked, braised, poached, or roasted, and used in soups, stews, casseroles, burgers, sandwiches, and stir-fries.

On average, beef takes slightly less time to cook, as it can be eaten rare, while chicken meat needs to reach an internal temperature of 165 ºF before it’s safe to eat (10). Bone-in chicken and beef take longer to cook than boneless cuts.

Cost

While the cost of food and meat continues to rise, chicken remains consistently cheaper than beef and pork. On average, chicken retails at $1.95 per pound, while beef retails at $5.48 per pound (11). The primary reason for this is that beef production requires more resources and time than chicken production.

Level of Processing

Both chicken and beef are considered unprocessed foods as they are whole foods that come from animals. While both chicken and beef can be used to make processed and ultra-processed foods, such as processed meats and hot dogs, whole cuts of meat such as steaks, chicken breasts, and ground meats are considered unprocessed or minimally processed foods.

If you are unsure if a meat product is processed or not, it is best to read the label ingredients and see what, if anything, has been added to the meat.

So, which one is the healthier choice?

Chicken meat is higher in protein and lower in fat than beef, but beef is higher in omega-3 fats, vitamins, and minerals than chicken. Although many people assume chicken has less cholesterol than beef, the cholesterol levels of these meats are very similar.

Both chicken and beef are nutrient-dense sources of protein that can increase satiety signals and feelings of fullness, and help you reach your optimal daily protein target. Moreover, both chicken and beef can support a goal of weight loss if the individual is in a calorie deficit, and choosing chicken and leaner cuts of beef can make that easier.

The healthiest choice is simply the one that you enjoy and consume as a source of protein as part of a balanced meal with carbohydrates, fiber, and healthy fats made primarily of whole foods.

The Bottom Line

Chicken and beef are good sources of protein, fats, vitamins, and minerals. On average, chicken is lower in calories and higher in protein, and beef is high in fat, vitamins, and minerals. Chicken has a milder taste than beef and is less expensive, but beef takes less time to cook, and both meats can be prepared via multiple cooking methods. Overall, both chicken and beef have multiple health benefits and can be included as good sources of complete protein in a healthy diet.