Chicken breast vs Beef: Nutrition Comparison | Macros, Protein, Calories
Side-by-side nutrition comparison: Chicken breast vs Beef. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.
Chicken breast vs Beef: Complete Nutrition Comparison
At a Glance
Chicken breast vs Beef — Nutrition per 100g
Chicken breast vs Beef: Key Differences
Beef wins on protein (23.7g vs 22.5g per 100g — 5.3% more)
Beef is leaner (2.41g fat vs 2.6g — 7.9% less fat)
Chicken breast is lower calorie (120 kcal vs 123 kcal per 100g)
Beef wins on protein efficiency (19.3g protein per 100 kcal)
Chicken breast vs Beef: Decision Matrix
Chicken breast vs Beef — Nutrient Density per Calorie
Chicken breast vs Beef by Serving Size
How Much Chicken breast or Beef to Hit Your Goal
Raw, Cooked, and Logging Comparison
Which Diet Does Each Food Fit?
Both Chicken breast and Beef are keto-compatible (under 5g carbs/100g).
Both are gluten-free.
Beef Benefit Signals
- Protein dense: Useful when building a high-protein meal or snack. Basis: Protein per 100g is at least 20g..
- Potassium source: Adds potassium to the day coverage tracker. Basis: Potassium is present in the USDA nutrient record..
- Low sodium base: Can be easier to fit into sodium-conscious meals before sauces or seasoning. Basis: Sodium per 100g is below common low-sodium meal-planning thresholds..
Beef Daily Nutrient Coverage
Beef Condition-Aware Nutrition Notes
How to Substitute Chicken breast for Beef (and Vice Versa)
To substitute Beef for Chicken breast (same protein): Use 0.95× the weight. Example: replace 100g Chicken breast with 95g Beef.
To substitute Chicken breast for Beef (same protein): Use 1.05× the weight. Example: replace 100g Beef with 105g Chicken breast.
Both are in the Meat category, making them interchangeable in most recipes from a culinary standpoint.
Protein Quality Comparison
DIAAS (Digestible Indispensable Amino Acid Score) measures protein digestibility and amino acid profile. A score ≥1.0 means complete protein; ≥0.75 is good quality; <0.75 indicates some limiting amino acids.
Chicken breast vs Beef — Frequently Asked Questions
When to Choose Chicken breast vs Beef
Choose Beef for: maximum protein per gram, cutting phases, high-protein meal prep.
Choose Chicken breast for: higher fat meals, variety.
Chicken breast vs Beef: Which Should You Choose?
Chicken breast and Beef are both nutritious foods with different macro profiles. Chicken breast provides 22.5g protein, 0g carbs, and 2.6g fat per 100g at 120 kcal. Beef provides 23.7g protein, 0g carbs, and 2.41g fat at 123 kcal.
The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.
Beef Page Quality Signals
Data Sources & Methodology
Data source: USDA FoodData Central. Referenced entries: Chicken breast, raw (FDC ID: 331960), Beef, Round, Top Round Roast, Boneless, Separable Lean Only, Trimmed To 0" Fat, Select, Raw (FDC ID: 746761).
Comparison method: All macro values are calculated from the same USDA per-100g baseline. Percentage differences are computed as ((foodA − foodB) / foodB) × 100. Winners are determined per individual macro — a food can win on protein and lose on fat simultaneously. No weighting or aggregation is applied.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.