Nutrition Diet: What two types of meat don't have a lot of fat?

October 7, 2025 •

3 min read

Over 80% of the calories in a skinless chicken breast come from protein, with less than 3 grams of total fat per serving. This demonstrates how choosing the right protein source can significantly lower fat intake, answering the question: What two types of meat don't have a lot of fat?

Quick Summary

Skinless poultry and white fish are two excellent low-fat protein choices for a healthier diet. Learn their nutritional advantages, compare them with fattier alternatives, and discover ideal cooking methods to maintain flavor while minimizing fat content.

Key Points

Skinless Poultry: White meat like chicken breast and turkey breast is extremely low in fat and high in protein, making it ideal for a low-fat diet.
White Fish: Varieties such as cod and haddock are among the leanest fish, offering a great source of protein and essential minerals with minimal fat.
Reduced Saturated Fat: Choosing these lean meats helps lower saturated fat intake, a key factor in reducing the risk of heart disease.
Boosted Nutrition: Both skinless poultry and white fish provide important B vitamins and minerals like selenium and phosphorus, supporting energy and overall health.
Healthy Cooking is Key: Using methods like grilling, baking, or steaming prevents adding extra fat and keeps lean meat moist and flavorful.

Lean Meat for a Healthy Nutrition Diet

Choosing lean protein sources is a fundamental part of maintaining a healthy diet. Many people are aware that certain meats are fattier than others, but identifying the leanest and healthiest options can be challenging. For those wondering what two types of meat don't have a lot of fat, the answer lies primarily in skinless poultry and white fish. These protein-rich sources offer significant health benefits, especially when incorporated into a balanced eating plan.

Skinless Chicken and Turkey

When it comes to poultry, white meat cuts—specifically the breast—are the leanest options available. A skinless, boneless chicken breast is exceptionally low in fat and calories while being packed with high-quality protein. This makes it a staple for anyone focused on weight management or muscle building. Skinless turkey breast is another outstanding choice with a similar nutritional profile, often containing even less fat than chicken.

High-quality protein: Provides all nine essential amino acids needed for muscle repair and growth.
Rich in B vitamins: Contains vitamins B3, B6, and B12, crucial for energy metabolism and nervous system function.
Versatile and flavorful: Can be grilled, roasted, or baked to perfection with a variety of herbs and spices, without needing excessive added fat.

White Fish Varieties

White fish, such as cod, haddock, and tilapia, are renowned for being incredibly low in fat and calories while offering a complete protein source. Unlike fattier, oily fish like salmon, white fish contain minimal fat, with cod having less than 1 gram per 3-ounce serving. This makes it a superb addition to a low-fat diet.

Low fat and calories: Ideal for managing weight, with cooked cod containing just around 85-90 calories per 3-ounce serving.
Rich in minerals: Provides essential nutrients like selenium and phosphorus, which are vital for DNA protection and bone health.
Heart-healthy option: Replacing fatty meat with white fish can contribute to lower cardiovascular risk.

Comparison of Lean vs. Fatty Meats

To illustrate the nutritional difference, let's compare some popular meat options. The following table highlights the contrast in fat, saturated fat, protein, and calorie content per 100g, based on available data.


Meat Type (100g)	Total Fat (g)	Saturated Fat (g)	Protein (g)	Calories
Skinless Chicken Breast	3.6	1.0	31	165
Cod (cooked)	0.73	0.14	19.4	89
Extra Lean Ground Beef	5.5	2.5	26	153
Ribeye Steak	19	8+	25	250+

Healthy Cooking Methods

Just as important as choosing lean meat is how you prepare it. Cooking methods that rely on dry or moist heat can prevent the need for added fats and help retain moisture, ensuring a juicy, flavorful result.

Grilling: A great way to cook lean cuts like chicken breast or fish fillets. Using a rack allows fat to drip away from the meat.
Baking or Roasting: Cook in the oven with a little moisture (broth) or herbs. This method provides even cooking without adding significant fat.
Poaching: Gently cook meat in a simmering liquid, like water, broth, or wine. This is an excellent method for delicate fish.
Steaming: Steam fish or poultry in a steamer basket to cook it without any added fat.
Seasoning: Use herbs, spices, lemon juice, or marinades made with healthy oils (like olive oil) to add flavor without relying on fat.

Conclusion

For a healthy nutrition diet, the answer to what two types of meat don't have a lot of fat is clear: skinless poultry (particularly the breast) and white fish. These options are rich in high-quality protein, low in calories and saturated fat, and packed with essential vitamins and minerals. By choosing these meats and using healthy cooking techniques, you can significantly reduce your fat intake and support overall well-being. Incorporating variety, including other lean protein sources like pork tenderloin or extra-lean ground beef in moderation, helps ensure a well-rounded diet. For more information on selecting the leanest cuts of beef, you can consult sources like the Gingin Grass Fed blog.

Frequently Asked Questions

Skinless and boneless chicken breast and turkey breast are the leanest cuts of poultry. White meat is naturally lower in fat, and removing the skin eliminates the majority of the fat content.

White fish, such as cod, flounder, and haddock, store their fat in their livers rather than their flesh. This results in a very low-fat, flaky, and delicate texture.

To prevent lean meat from drying out, use moist cooking methods like poaching, braising, or steaming. Grilling or baking to a precise temperature and letting the meat rest after cooking also helps retain moisture.

Yes, some red meat cuts are considered lean. Examples include beef sirloin, round steaks, and pork tenderloin. Opt for cuts with labels like 'lean' or 'extra-lean' and trim any visible fat.

Yes, other lean meat options include venison and other wild game, as they are naturally lower in fat. Extra-lean ground beef (95% or higher) is another good choice.

The main difference is fat content. Lean fish like cod and haddock have very little fat, while fatty fish like salmon, mackerel, and trout are rich in healthy omega-3 fatty acids.

Choosing lean meat helps reduce total calorie and saturated fat intake, lowering the risk of heart disease. Lean meat also provides a higher protein-to-calorie ratio, which is beneficial for weight management and muscle maintenance.