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Types of meat fall into a few federal groups: the Dietary Guidelines for Americans split protein foods into meats, including game meat, and poultry, and FSIS inspection rules name the animals behind each word. This guide quotes those definitions, ranks 20 cooked meats and poultry from USDA SR Legacy data by protein per 3 ounces, and lists the minimum internal temperatures from the federal FoodSafety.gov chart. For leaner picks within each group, see our lean meats guide.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- The Dietary Guidelines say meats include beef, goat, lamb, pork and game meat such as bison, moose, elk and deer, and list chicken, duck, goose, turkey and game birds as poultry.
- FSIS rules at 9 CFR 301.2 define meat as muscle of cattle, sheep, swine or goats, and 9 CFR 381.1 names chickens, turkeys, ducks, geese, guineas, ratites and squabs as poultry.
- In USDA data, 3 ounces of cooked pheasant lists about 27.5 grams of protein and roasted chicken breast 26.4 grams, the top of this table.
- The FoodSafety.gov chart lists 145°F with a 3-minute rest for steaks, roasts and chops of beef, pork, lamb, veal and goat, 160°F for ground meat and 165°F for all poultry.
Types of meat in federal definitions
The Dietary Guidelines for Americans 2020-2025, from USDA and HHS, define the protein foods subgroup this way: “Meats include beef, goat, lamb, pork, and game meat (e.g., bison, moose, elk, deer). Poultry includes chicken, Cornish hens, duck, game birds (e.g., ostrich, pheasant, and quail), goose, and turkey.” The Dietary Guidelines name processed meats separately and include sausages, ham and luncheon meats among their examples; see our sausage, ham, bacon and deli meat guides.
USDA’s Food Safety and Inspection Service (FSIS) writes the inspection rules in Title 9 of the Code of Federal Regulations. Its definition at 9 CFR 301.2 begins: “Meat. (1) The part of the muscle of any cattle, sheep, swine, or goats,” and the same CFR section defines livestock as “Cattle, sheep, swine, goat, horse, mule, or other equine.” For birds, 9 CFR 381.1 defines poultry as domestic birds and lists “chickens, turkeys, ducks, geese, guineas, ratites, or squabs, also termed young pigeons from one to about thirty days of age.”
| Meat (USDA FDC ID) | Dietary Guidelines grouping | Species named in FSIS rules (9 CFR) | USDA SR Legacy food group |
|---|---|---|---|
| Beef (173118) | Meats: beef | cattle (301.2) | Beef Products |
| Pork (168250) | Meats: pork | swine (301.2) | Pork Products |
| Lamb (174314) | Meats: lamb | sheep (301.2) | Lamb, Veal, and Game Products |
| Goat (175304) | Meats: goat | goats (301.2) | Lamb, Veal, and Game Products |
| Bison (173852) | Meats: game meat (bison) | Not named | Lamb, Veal, and Game Products |
| Deer (172604) | Meats: game meat (deer) | Not named | Lamb, Veal, and Game Products |
| Elk (174428) | Meats: game meat (elk) | Not named | Lamb, Veal, and Game Products |
| Rabbit (172522) | Not named | Not named | Lamb, Veal, and Game Products |
| Chicken (171477) | Poultry: chicken | chickens (381.1) | Poultry Products |
| Turkey (171481) | Poultry: turkey | turkeys (381.1) | Poultry Products |
| Duck (172411) | Poultry: duck | ducks (381.1) | Poultry Products |
| Goose (172414) | Poultry: goose | geese (381.1) | Poultry Products |
| Pheasant (169903) | Poultry: game birds (pheasant) | Not named | Poultry Products |
| Quail (169902) | Poultry: game birds (quail) | Not named | Poultry Products |
USDA SR Legacy follows its own filing: goat, bison, deer, elk and rabbit entries carry the words Game meat in their USDA names and sit with lamb and veal, while pheasant and quail sit with chicken and turkey in Poultry Products. “Not named” in the table means the word does not appear in that federal list, not that the food is excluded from anything.
Kinds of meat ranked by protein per 3 ounces
The table lists USDA FoodData Central SR Legacy entries for cooked meat at 3 ounces (85 grams), an editorial comparison basis, ranked by protein. The percent Daily Value (%DV) uses the FDA Daily Values of 78 grams for total fat, 20 grams for saturated fat, 18 milligrams for iron, 11 milligrams for zinc and 2.4 micrograms for vitamin B12; protein has no %DV here because the FDA labeling rule bases a protein %DV on an amount corrected for protein quality. USDA’s roasted deer and elk entries carry no B12 value, so the broiled lean loin and round entries are shown.
| Meat (USDA FDC ID) | Serving | Calories | Protein | Total fat (% DV) | Saturated fat (% DV) | Iron (% DV) | Zinc (% DV) | Vitamin B12 (% DV) |
|---|---|---|---|---|---|---|---|---|
| Pheasant (169903) | 3 oz (85 g) | 203 | 27.5 g | 10.3 g (13%) | 3.3 g (17%) | 1.2 mg (7%) | 1.2 mg (11%) | 0.6 mcg (26%) |
| Chicken breast, meat only (171477) | 3 oz (85 g) | 140 | 26.4 g | 3.0 g (4%) | 0.9 g (4%) | 0.9 mg (5%) | 0.8 mg (8%) | 0.3 mcg (12%) |
| Elk, round, lean only (174428) | 3 oz (85 g) | 133 | 26.3 g | 2.2 g (3%) | 0.9 g (4%) | 3.5 mg (19%) | 4.8 mg (44%) | 1.3 mcg (53%) |
| Deer (venison), loin, lean only (172604) | 3 oz (85 g) | 128 | 25.7 g | 2.0 g (3%) | 1.1 g (6%) | 3.5 mg (19%) | 3.1 mg (28%) | 1.6 mcg (65%) |
| Beef, top sirloin steak, lean only (173118) | 3 oz (85 g) | 159 | 25.1 g | 5.7 g (7%) | 2.2 g (11%) | 1.7 mg (9%) | 4.7 mg (43%) | 1.4 mcg (58%) |
| Rabbit, domesticated (172522) | 3 oz (85 g) | 167 | 24.7 g | 6.8 g (9%) | 2.0 g (10%) | 1.9 mg (11%) | 1.9 mg (18%) | 7.1 mcg (294%) |
| Turkey, whole, meat only (171481) | 3 oz (85 g) | 135 | 24.7 g | 3.3 g (4%) | 1.0 g (5%) | 0.9 mg (5%) | 2.1 mg (19%) | 0.8 mcg (33%) |
| Goose, meat only (172414) | 3 oz (85 g) | 202 | 24.6 g | 10.8 g (14%) | 3.9 g (19%) | 2.4 mg (14%) | 2.7 mg (24%) | 0.4 mcg (17%) |
| Bison, lean only (173852) | 3 oz (85 g) | 122 | 24.2 g | 2.1 g (3%) | 0.8 g (4%) | 2.9 mg (16%) | 3.1 mg (28%) | 2.4 mcg (101%) |
| Lamb, leg, lean only (174314) | 3 oz (85 g) | 162 | 24.1 g | 6.6 g (8%) | 2.3 g (12%) | 1.8 mg (10%) | 4.2 mg (38%) | 2.2 mcg (94%) |
| Wild boar (175298) | 3 oz (85 g) | 136 | 24.1 g | 3.7 g (5%) | 1.1 g (6%) | 1.0 mg (5%) | 2.6 mg (23%) | 0.6 mcg (25%) |
| Veal, leg (top round), lean only (173822) | 3 oz (85 g) | 128 | 23.9 g | 2.9 g (4%) | 1.0 g (5%) | 0.8 mg (4%) | 2.6 mg (24%) | 1.0 mcg (42%) |
| Goat (175304) | 3 oz (85 g) | 122 | 23.0 g | 2.6 g (3%) | 0.8 g (4%) | 3.2 mg (18%) | 4.5 mg (41%) | 1.0 mcg (42%) |
| Pork, tenderloin, lean only (168250) | 3 oz (85 g) | 122 | 22.2 g | 3.0 g (4%) | 1.0 g (5%) | 1.0 mg (5%) | 2.1 mg (19%) | 0.5 mcg (20%) |
| Beef, ground, 85% lean, patty (174032) | 3 oz (85 g) | 212 | 22.0 g | 13.1 g (17%) | 5.0 g (25%) | 2.2 mg (12%) | 5.4 mg (49%) | 2.2 mcg (94%) |
| Pork, ground (167903) | 3 oz (85 g) | 252 | 21.8 g | 17.7 g (23%) | 6.6 g (33%) | 1.1 mg (6%) | 2.7 mg (25%) | 0.5 mcg (19%) |
| Quail (169902) | 3 oz (85 g) | 193 | 21.3 g | 12.0 g (15%) | 3.4 g (17%) | 3.8 mg (21%) | 2.6 mg (24%) | 0.3 mcg (13%) |
| Chicken thigh, meat only (172388) | 3 oz (85 g) | 152 | 21.0 g | 6.9 g (9%) | 2.0 g (10%) | 1.0 mg (5%) | 1.6 mg (15%) | 0.4 mcg (15%) |
| Lamb, ground (172544) | 3 oz (85 g) | 241 | 21.0 g | 16.7 g (21%) | 6.9 g (35%) | 1.5 mg (8%) | 4.0 mg (36%) | 2.2 mcg (92%) |
| Duck, meat only (172411) | 3 oz (85 g) | 171 | 20.0 g | 9.5 g (12%) | 3.4 g (17%) | 2.3 mg (13%) | 2.2 mg (20%) | 0.3 mcg (14%) |
In USDA data, pheasant, listed as total edible meat, tops the protein ranking at about 27.5 grams per 3 ounces, with roasted chicken breast at 26.4 grams and lean elk round at 26.3 grams. The lean game entries, venison loin and bison, list 2.0 to 2.1 grams of fat in USDA data, and USDA lists bison at 2.4 micrograms of B12, 101% of the FDA Daily Value. Lean top sirloin, the steak cut in the table, lists 25.1 grams of protein and 4.7 milligrams of zinc in USDA data.
Ground entries sit lower in the USDA ranking and higher in fat. USDA lists 13.1 grams of fat for an 85% lean ground beef patty, 16.7 grams for ground lamb and 17.7 grams for ground pork, against 3.0 grams for pork tenderloin. Among birds in USDA data, chicken thigh meat lists 21.0 grams of protein and duck 20.0 grams, while goose and pheasant list 10.8 and 10.3 grams of fat. Rabbit lists 7.1 micrograms of B12, the highest in the table in USDA data.
See also veal, goat, wild boar, turkey and grass-fed beef, and for other rankings our high protein foods and iron foods lists.
Minimum internal temperatures for meat and poultry
The federal FoodSafety.gov chart lists a minimum internal temperature for each type of meat. The table copies the chart’s rows for meat and poultry as written; the chart’s rest time applies only where it lists one.
| Food (FoodSafety.gov chart) | Cut or form | Minimum internal temperature | Rest time |
|---|---|---|---|
| Beef, bison, veal, goat, and lamb | Steaks, roasts, chops | 145°F | 3-minute rest |
| Beef, bison, veal, goat, and lamb | Ground meat and sausage | 160°F | None listed |
| Pork | Steaks, roasts, chops | 145°F | 3-minute rest |
| Pork | Ground meat and sausage | 160°F | None listed |
| Ham | Raw ham | 145°F | 3-minute rest |
| Ham | Precooked ham (to reheat) | 165°F | None listed |
| Chicken, turkey, and other poultry | All: whole bird, breasts, legs, thighs, wings, ground poultry, giblets, sausage, and stuffing inside poultry | 165°F | None listed |
| Rabbit and venison | Wild or farm-raised | 160°F | None listed |
The FoodSafety.gov chart groups bison and goat with beef, veal and lamb, gives ground meat a higher figure than whole cuts, and lists rabbit and venison at 160°F whether wild or farm-raised. The FoodSafety.gov chart adds a note to reheat cooked hams packaged in USDA-inspected plants to 140°F. Our types of chocolate guide uses the same USDA data source.
Frequently Asked Questions
What are the main types of meat?
The Dietary Guidelines list beef, goat, lamb, pork and game meat as meats, and chicken, duck, goose, turkey and game birds as poultry.
How do FSIS rules define meat?
FSIS rules at 9 CFR 301.2 define meat as the muscle of cattle, sheep, swine or goats, and 9 CFR 381.1 names chickens, turkeys, ducks, geese, guineas, ratites and squabs as poultry.
Is bison or deer counted as meat in the Dietary Guidelines?
Yes. The Dietary Guidelines name bison, moose, elk and deer as examples of game meat within the meats subgroup.
Which meat lists the most protein in this table?
In USDA SR Legacy data, cooked pheasant lists about 27.5 grams per 3 ounces and roasted chicken breast 26.4 grams.
What temperature should ground meat reach?
The FoodSafety.gov chart lists 160°F for ground meat from beef, pork, veal, lamb, bison and goat, and 165°F for ground poultry.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Types of Chocolate: FDA Standards and USDA Values per Ounce, Lean Protein Foods: The FDA and USDA Lean Test Applied to USDA Data, Ground Beef: Nutrition by Lean Percentage, Labels and Safety, Types of Fish: 23 Fish With USDA Values and the FDA Mercury Chart, Types of Chicken: FSIS Classes, Cuts and USDA Values, Cuts of Pork: Primals, Retail Cuts and USDA Values.