Daily safety snapshot
45mg sodium
2% sodium limit | 3% sat fat | 0% fiber target
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
Chicken breast (22.5g protein, 120 kcal/100g) vs Beef (23.7g protein, 123 kcal/100g). Beef wins on protein and Chicken breast is lower calorie. Full breakdown with serving tables, goal amounts, and substitution guide below.
At a Glance
Beef has 1.2g more protein per 100g.
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 — 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
Protein quality (DIAAS score): Chicken breast: DIAAS 1 (complete protein).
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.
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
Which has more protein: Chicken breast or Beef? Beef has more protein with 23.7g per 100g vs Chicken breast's 22.5g — 5.3% more per 100g.
Which is lower in calories: Chicken breast or Beef? Chicken breast is lower in calories at 120 kcal vs 123 kcal per 100g.
Is Chicken breast better than Beef for weight loss? For weight loss, Beef has a better protein-to-calorie ratio (19.3g protein per 100 kcal vs 18.8g). It also has 123 kcal/100g. That said, overall calorie balance matters most — both can fit a weight-loss diet depending on portion size.
Is Chicken breast or Beef better for muscle building? For muscle building, Beef is the better choice with 23.7g protein per 100g. Both are valid sources of protein; the best choice depends on your overall diet and calorie needs.
Which is better for keto: Chicken breast or Beef? Both Chicken breast (0g carbs/100g) and Beef (0g carbs/100g) are keto-compatible. Choose based on protein and fat needs.
Can I replace Chicken breast with Beef in recipes? Chicken breast and Beef are in the same food category and can be swapped for macro purposes. To match the protein in 100g Chicken breast, use 105g Beef. Flavor and texture will differ.
How much Beef equals 100g of Chicken breast in protein? To match the 22.5g of protein in 100g of Chicken breast, you need 95g of Beef.
Which has more fat: Chicken breast or Beef? Chicken breast has 2.6g fat per 100g; Beef has 2.41g. Chicken breast has more fat.
What are the main differences between Chicken breast and Beef? Chicken breast and Beef have similar macros per 100g. The small differences are: protein 22.5g vs 23.7g, fat 2.6g vs 2.41g.
Which should I choose: Chicken breast or Beef? Choose Chicken breast to save calories (120 vs 123 kcal/100g). Choose Beef for its higher fat content or protein.
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
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
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.