A Nutritional Guide: What is the healthiest meat and seafood to eat?

October 23, 2025 •

4 min read

According to the American Heart Association, incorporating two servings of fish per week is part of a heart-healthy diet, but many wonder, 'what is the healthiest meat and seafood to eat?'. The answer depends on your specific nutritional goals, weighing factors like healthy fats, iron content, and potential contaminants to guide your best dietary choices.

Quick Summary

This guide compares the nutritional profiles of various meats and seafood, highlighting key differences in healthy fats, protein, and micronutrients to help you select the most beneficial protein sources for your diet.

Key Points

Fatty Fish for Omega-3s: Oily fish like salmon, sardines, and mackerel are rich in EPA and DHA, crucial for heart and brain health.
Lean Meats for Protein: Skinless chicken breast and turkey breast offer the leanest protein with minimal fat, ideal for muscle growth and weight management.
Moderation with Red Meat: Lean cuts of red meat, such as bison or grass-fed sirloin, provide heme iron and Vitamin B12 but should be consumed in moderation due to saturated fat.
Choose Low-Mercury Fish: To minimize toxic metal exposure, prioritize low-mercury options like salmon, shrimp, and canned light tuna, while limiting larger predatory fish.
Opt for Healthy Cooking: Utilize methods like baking, grilling, steaming, or poaching to avoid adding unhealthy fats and preserve nutrients.
Diversify Your Protein Intake: A balanced diet includes a variety of protein sources, including both lean meats and seafood, to ensure a broad spectrum of nutrients.

Navigating the Healthy Protein Debate

When it comes to building a balanced diet, protein is a cornerstone nutrient essential for muscle repair, energy, and overall bodily function. While both meat and seafood are excellent sources of complete protein, they offer distinct nutritional profiles that cater to different health needs. Understanding these differences is key to making informed decisions that benefit your cardiovascular health, brain function, and more.

The Supreme Benefits of Healthiest Seafood

Seafood is often hailed as a nutritional powerhouse, largely due to its rich content of omega-3 fatty acids. These healthy fats are essential for optimal brain and heart health and are not produced in sufficient quantities by the body.

Omega-3 Rich Fatty Fish

Fatty fish are the most celebrated for their high omega-3 content, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Consuming these types of fish regularly is linked to lower blood pressure, reduced triglycerides, and decreased risk of heart attack and stroke.

Salmon: A widely available source of high-quality protein, vitamin D, and generous amounts of omega-3s. Wild-caught salmon is often preferred for sustainability and a slightly different nutritional profile.
Sardines and Mackerel: These small, oily fish are packed with omega-3s, calcium, and vitamin D, and are lower in mercury than larger predatory fish. They are a budget-friendly option for boosting nutrient intake.
Trout: Closely related to salmon, trout offers a similar nutritional punch with a milder flavor, making it a great alternative.

Lean White Fish and Shellfish

For those seeking minimal fat, options like cod and shellfish are ideal. While lower in omega-3s, they provide excellent lean protein and other valuable nutrients.

Cod: A very lean, high-protein white fish with a mild flavor, making it versatile for various dishes.
Shrimp: One of the most popular seafood options, shrimp is a low-calorie protein source containing antioxidants like astaxanthin.
Mussels and Oysters: These bivalves are rich in iron, zinc, and vitamin B12, offering significant nutrients for few calories.

Limiting Mercury Exposure

While the benefits of fish generally outweigh the risks, it is important to be mindful of mercury, especially for vulnerable populations like pregnant women and young children. The FDA recommends avoiding high-mercury fish such as shark, swordfish, and king mackerel. Instead, focus on low-mercury options like salmon, shrimp, and canned light tuna.

The Leanest and Healthiest Meat Selections

When it comes to meat, the focus for health-conscious consumers should be on lean, unprocessed cuts to maximize protein and minimize saturated fat intake. Processed meats like bacon and sausages, which are high in sodium and preservatives, should be limited.

Lean Poultry

Skinless Chicken Breast: An exceptionally lean protein source, chicken breast is high in B vitamins, selenium, and zinc. When prepared without the skin, it is one of the lowest-fat meat options available.
Turkey Breast: Similar to chicken, turkey breast is a lean protein choice rich in selenium, zinc, and B vitamins.

Healthier Red Meat Options

Despite being higher in saturated fat than poultry or seafood, certain red meat options provide valuable nutrients like heme iron and vitamin B12 that are crucial for energy and preventing anemia.

Bison and Venison: These game meats are leaner alternatives to beef, offering a rich source of protein and iron with less fat.
Lean Cuts of Beef: Look for cuts like sirloin, round, or flank steak, or ground beef that is at least 93% lean. Grass-fed varieties may offer a more favorable fat profile.
Pork Tenderloin: This is the leanest cut of pork, with a nutritional profile comparable to skinless chicken breast.

Making Your Decision: A Nutritional Comparison


Protein Source	Protein (per 100g cooked)	Fat (per 100g cooked)	Omega-3s	Key Nutrients	Environmental Impact	Considerations
Wild Salmon	~22g	~6g (mostly healthy unsaturated)	High (EPA & DHA)	Vitamin D, B12	Sustainable options available	Higher in fat than chicken, but 'good' fat
Skinless Chicken Breast	~25g	~3g (low saturated)	Low	B vitamins, Selenium	Lower emissions than red meat	Leanest option for pure protein
Lean Beef (Sirloin)	~31g	~10g (low saturated)	Low	Heme Iron, B12, Zinc	Higher emissions than seafood/poultry	Rich in iron, but watch saturated fat
Sardines (Canned in Oil)	~22g	~13g	Very High (EPA & DHA)	Calcium, Vitamin D, B12	Low on food chain, very sustainable	Strong flavor, can be higher in sodium

Cooking Methods for Maximum Health Benefits

How you prepare your protein is as important as the type you choose. Heart-healthy cooking methods help preserve nutrients and prevent the addition of unhealthy fats and potentially harmful compounds.

Baking and Roasting: A great way to cook meat and fish with minimal added fats.
Grilling and Broiling: Excellent for lean cuts, as it allows excess fat to drip away. Avoid charring to reduce the formation of heterocyclic amines (HCAs).
Steaming and Poaching: These methods use moist heat, which helps retain nutrients and moisture in delicate seafood and fish.
En Papillote: This technique involves cooking protein in a parchment paper or foil packet with herbs and vegetables, trapping moisture and flavor.

Conclusion: Balancing Your Plate with Variety

Ultimately, the quest for the healthiest meat and seafood doesn't have a single winner; rather, the best approach is to incorporate a variety of options into your diet. For heart and brain health, fatty fish like salmon and sardines are unparalleled due to their omega-3 content. For the leanest protein and lowest saturated fat, skinless chicken breast and cod are excellent choices. When enjoying red meat, opt for lean, grass-fed cuts in moderation to gain benefits like iron and B12 while minimizing risk. Remember that cooking methods matter, and healthy preparation will maximize the nutritional rewards of your choices. For those interested in deeper nutritional insights, the National Institutes of Health Office of Dietary Supplements provides comprehensive resources on essential nutrients like omega-3s.

Frequently Asked Questions

Not always. While fish generally has a more favorable fat profile due to high omega-3s, lean poultry offers excellent protein with lower saturated fat. The healthiest choice depends on your specific goals and the type and source of the protein.

Fatty or oily fish are the best sources of omega-3s. These include salmon, mackerel, herring, sardines, and trout.

To reduce mercury exposure, eat fish from the 'Best Choices' category, which are lower in mercury, such as salmon, shrimp, and canned light tuna. Limit or avoid large predatory fish like shark, swordfish, and king mackerel.

The leanest cuts of red meat include sirloin, round, and flank steak. Pork tenderloin is also an exceptionally lean option. Look for labels indicating 'lean' or 'extra lean'.

Yes, canned seafood like sardines or canned tuna is often just as nutritious as fresh versions, providing the same proteins and fatty acids. However, be mindful of added sodium or oil in canned products.

Grass-fed meat is from animals that consume a grass-based diet and is typically leaner with a better omega-3 to omega-6 fatty acid ratio compared to grain-fed meat.

The American Heart Association recommends eating at least two servings of fish per week, with a focus on fatty fish, as part of a healthy diet.