The Battle of the Proteins: Which Reigns Supreme?
- Jenna Girman
- Sep 1, 2025
- 7 min read
Each meat wields a famous tagline. Beef’s enduring campaign is “Beef. It’s What’s for Dinner.” (launched in 1992 by the National Cattleman’s Beef Association), complete with booming narrators and TV spots. Pork got creative in 1987 by rebranding itself as “the other white meat” – literally hitching a ride on chicken’s healthy-eating image. The National Pork Board even boasted a 20% surge in pork sales by 1991 after that campaign. (After multiple new campaigns, today they swapped it for “Taste What Pork Can Do”). Chicken, by contrast, never needed a single megahit slogan to win: it simply soared on its own, thanks to trends like low-fat diets, low cost, and fast-food availability. Today poultry (mostly chicken) accounts for nearly half of all meat eaten. In short, every meat has its ad juggernaut, from Olympic ads to Super Bowl spots, trying to claim dinner-table dominance. Nutrition experts generally agree that all three can fit a healthy diet. For example, lean pork tenderloin has only about 2.98 g fat per 3-oz serving, virtually the same as skinless chicken breast (3.03 g), and beef supplies iron, zinc and B‑vitamins that are harder to get from poultry. In short, beef, chicken and pork are all nutritious; the best choice is the one you enjoy and prepare in a healthy way.
Consumption Trends in the U.S.
Americans love all three meats, but chicken leads in popularity. U.S. annual per-capita availability data show that chicken has been climbing for decades: in 2022 it was about 116.9 lbs per person, overtaking pork (which was already crossed in 1980's) and surpassing beef (crossed in late 1990's). Beef availability has fallen from its peak (around ~129 lbs/person in the 1970s) to 83 lbs in 2022, while pork has held roughly steady (about 65 lbs per person in recent years). In other words, Americans now eat chicken the most (due largely to its lower cost and versatility), beef second most, and pork a close third. All three remain staple proteins – there’s no “dead last” in nutritional terms, just shifts in consumer demand.
Red vs. White Meat and Muscle Biology
Here’s the deal: the difference between red meat, white meat, and that “mystery pink zone” in pork isn’t marketing — it’s muscle biology.
Muscles are made up of different fiber types:
Type I (slow-twitch, oxidative fibers): These are endurance fibers. They’re rich in myoglobin — the oxygen-carrying protein that makes meat darker. Animals and muscle groups that work constantly (like a cow’s legs or a chicken’s thighs) have more of these, which is why the meat looks redder or darker.
Type II fibers are designed for quick, powerful movements — but there are two main subtypes that matter when we’re talking about meat color and texture:
Type IIa fibers (fast-twitch oxidative-glycolytic): These are the hybrid athletes of the muscle world. They’re built for moderate endurance and quick bursts of energy, using both oxygen and stored glycogen. They have moderate myoglobin levels, meaning they’re darker than Type IIb fibers but lighter than Type I. You’ll find more of these fibers in muscles that do intermittent work — like a chicken thigh.
Type IIb fibers (fast-twitch glycolytic): These are the sprint specialists. They’re designed for short, explosive movements, rely almost entirely on glycogen (not oxygen), and have very little myoglobin. That low myoglobin content is why these muscles look pale, like the breast meat of chickens and turkeys, which aren’t flapping their wings constantly.
This explains why poultry breasts are white meat — they’re loaded with Type IIb fibers, built for speed but low in oxygen use — and why thighs and legs are darker due to more Type I and Type IIa fibers. Beef muscles, by contrast, are loaded with Type I oxidative fibers, giving them high myoglobin levels and their classic deep red color. Pork? It lands right in the middle, with a mix of IIa and IIb fibers, which explains its pale-pink appearance and why USDA still classifies it as a red meat.
So where do your favorite proteins fall?
Beef: Packed with slow-twitch fibers, meaning high myoglobin (~0.4–1.0%) and that rich red color you see in raw steaks.
Chicken: Primarily fast-twitch breast muscles with very low myoglobin, making them look pale — especially after cooking.
Pork: Living up to its nickname, “the other white meat” … sort of. Pork sits in the middle, with myoglobin levels lower than beef but higher than chicken, which is why raw pork looks pink but cooks up pale. And yes — USDA still classifies pork as red meat by definition.
Here’s the kicker: color doesn’t equal health. Lean cuts of beef, pork, and chicken can all be part of a balanced diet — they just bring different nutrients to the table.
Beef is your powerhouse for iron (especially heme iron, which your body absorbs more easily), zinc for immune support, and vitamin B12 for energy and brain function.
Pork shines for its thiamine (vitamin B1) content, which plays a major role in energy metabolism, and also provides a solid mix of protein, selenium, and niacin.
Chicken is rich in niacin (B3), vitamin B6, and lean protein, making it a go-to for those
focused on lower-fat options without sacrificing nutrient density.
In other words, you’re not choosing between “healthy” and “unhealthy” when you pick your protein. You’re choosing between different nutrient profiles — and variety is often the smartest approach.
The main differences really come down to muscle fiber makeup, fat content, and marketing slogans — not morality, not superiority, and definitely not a nutrition hierarchy.
Pork and Pig Perceptions
Some people avoid pork because they (or their parents) think pigs are dirty. In reality, pigs are very clean animals. Pigs tend to keep their living spaces clean and only roll in mud to cool off or protect their skin – not because they enjoy filth. (Pet pigs will use a designated “bathroom” corner and avoid soiling where they sleep or eat.) Pigs are also intelligent; studies rank them among the smartest farm animals. Modern farming has made pork leaner
and safer: for example, a USDA study notes that many pork cuts are now much lower in fat than 15 years ago, and pork tenderloin now has just ~2.98 g fat per 3-oz serving (about the same as skinless chicken breast’s 3.03 g). In short, the idea of “dirty pork” is a myth – properly farmed pork is a clean, nutritious protein source, and lean cuts are comparable to chicken in healthfulness.
Price and Value
Cost is one clear difference: chicken is usually the cheapest, beef the most expensive. Wholesale and retail data show that chicken (especially whole birds or leg quarters) often sells for a few dollars per pound, while beef steaks can run much higher. For example, USDA price indexes from 2020 to 2022 show average retail prices roughly $6-8/lb for choice beef, $4-5/lb for pork, and $2-3/lb for chicken. (In mid-2024, popular steak cuts were around $6–8/lb, while chicken breast hovered near $3/lb. Prices have soared today - with beef reaching
over $8 per lb.). This big price gap helps explain why households buy more chicken: it stretches the budget. Pork is in the middle – often cheaper than steak but pricier than chicken. Of course, prices vary by cut (ground beef vs. ribeye, white vs. dark chicken meat, etc.) and season (holidays, supply issues). The key takeaway is that budget-conscious shoppers may opt for more chicken, while beef buyers often pay for higher taste/premium cuts, but any meat can be worked into a meal plan at different price points.
Marketing and Consumer Attitudes
Marketing and media can shape which meat people think is “better,” even though all three are healthy choices when eaten lean. The beef, pork and chicken industries have run big ad campaigns to influence public perception. For instance, the National Pork Board’s “Pork. The Other White Meat.” campaign (started in 1987) was wildly successful – it recast pork as a lean, healthy choice and became one of advertising’s most memorable slogans. Beef’s long-running slogan “Beef. It’s What’s For Dinner.” launched in 1992 (funded by the NCBA) to keep beef front-and-center on dinner tables. Chicken hasn’t had one iconic slogan, but industry promotions emphasize its versatility and low fat. Surveys reflect these marketing effects: for example, one recent consumer study found 58% of Americans said beef tastes best, compared to 30% for chicken and only 6% for pork – likely influenced by beef’s long reputation for flavor. (Interestingly, 83% of people report eating chicken weekly vs. 70% for beef, showing chicken’s popularity even if fewer say it tastes best.) Ultimately, branding and habits influence preferences more than any innate nutritional advantage.
All Proteins Are Healthy Choices
Dietary experts generally encourage variety among protein sources rather than elevating one “superior” meat. Lean cuts of beef, chicken or pork all supply high-quality protein, iron, zinc, B‑vitamins and other nutrients. For example, beef is a particularly good source of iron and vitamin B₁₂, chicken is often praised for its low fat and high niacin (B₃), and pork brings thiamine (B₁) to the table. The 2020–2025 Dietary Guidelines for Americans recommend consuming a variety of protein foods, including seafood, poultry, lean meats, legumes and nuts – not singling out one meat as best. In practice, the healthiest choice is the leanest, least-processed cut you enjoy. A grilled chicken breast, a broiled sirloin steak, or a baked pork chop can all be nutritious when prepared without excess saturated fat.
Key takeaway: There is no clear “winner” among beef, chicken and pork in terms of nutrition. All three can be part of a balanced diet. Americans choose each for different reasons (flavor, tradition, price, marketing), but nutrition science doesn’t declare an absolute champion. When national media or ads hype one meat over another, remember that lean beef, chicken and pork are each healthy and delicious – feel free to pick the one you like and cook it well, without worrying that you’re missing out on something “better.”
About the author:
Jenna is a graduate researcher, ag communicator, and current Ph.D. student who’s passionate about cutting through the noise surrounding food and farming. With years of experience studying consumer behavior and advocating for farmers and ranchers, she’s here to help you rethink what you thought you knew about your food—one myth at a time.
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