Steak vs Chicken Breast: which is healthier?

Per 100g, Steak has 212 calories, 26g protein, 0g fiber, and 8g fat, while Chicken Breast has 151 calories, 31g protein, 0g fiber, and 3.6g fat. Chicken Breast wins on both fronts here, with fewer calories and more protein per 100g.

Which has more calories, Steak or Chicken Breast?

Per 100g, Steak has 212 calories and Chicken Breast has 151 calories, a difference of 61 calories. In practical terms, 3 oz sirloin, cooked (180 calories) of steak compares with 3 oz cooked, boneless (128 calories) of chicken breast.

Which has more protein, Steak or Chicken Breast?

Chicken Breast leads on protein with 31g per 100g; the gap is 5.0g per 100g (Steak 26g vs Chicken Breast 31g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Steak or Chicken Breast?

Steak has 0g of carbs per 100g compared to 0g in Chicken Breast, making Steak the easier fit for low-carb or keto plans. Fiber is 0g vs 0g per 100g, which also affects net carbs.

Can I substitute Steak for Chicken Breast?

Often, yes. Swapping chicken breast for steak shifts your meal by about 61 calories and 5.0g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Steak

Chicken Breast

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Steak vs Chicken Breast

Chicken Breast

Wins in 3 of 6 categories

Compare Steak and Chicken Breast calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Steak has 212 calories vs Chicken Breast's 151. Chicken Breast has more protein (31g vs 26g) and less fat (3.6g vs 8g).

Sources: Steak (FDC 174760) · Chicken Breast (FDC 171077)

Nutrition Comparison (per 100g)

Nutrient	Steak		Chicken Breast
Calories	212	vs	151
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, more fiber, less fat, less sodium

Source: USDA FoodData Central. Steak: FDC 174760 · Chicken Breast: FDC 171077.

When to Choose Each

Choose Steak when:

A typical portion is 3 oz sirloin, cooked (180 calories)
Steak fits the dishes you already cook

See full Steak nutrition

Choose Chicken Breast when:

You're cutting calories (151 vs 212 per 100g)
You need more protein (31g vs 26g per 100g)

See full Chicken Breast nutrition

Frequently Asked Questions

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Last updated: 2026-01-26

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