Nutrition Diet: Which meat is the most fatty?

October 27, 2025 •

5 min read

According to data from Nutritionix, a 100g serving of prime rib can contain over 33 grams of fat, but finding out which meat is the most fatty is more complex than it appears, depending on the cut and preparation. The fattiest options include specific cuts of beef, pork, and duck, rather than one single animal outright,.

Quick Summary

This article explores the highest-fat meat cuts, including beef, pork, and duck. It examines what influences fat content and provides guidance on selecting leaner options and cooking methods for a balanced and healthier diet.

Key Points

Specific cuts are the fattiest: Rather than a single animal, certain cuts like pork belly, duck legs (with skin), and prime rib are the highest in fat,.
Pork belly and duck legs contain exceptionally high fat: These cuts, especially with the skin on, contain significantly higher levels of fat compared to lean poultry or pork tenderloin.
Processing increases fat: Processed meats, including sausage and bacon, are often made from fatty trimmings and have high saturated fat and sodium levels.
Cooking method matters: Using grilling, roasting, or broiling can help reduce overall fat content by allowing fat to drain away, whereas frying adds more fat.
Lean alternatives exist in every category: Most meat types, including beef and pork, offer very lean cuts like tenderloin and round, which are excellent for a healthy diet.
Marbling indicates fat: Higher grades of beef, such as Prime, have more intramuscular fat, or marbling, which enhances flavor but also increases total fat,.
Mindful consumption is key: Focusing on portion control, choosing leaner cuts, and varying protein sources are effective strategies for balancing nutrition.

Understanding Fat Content: More Than Just the Animal

Many people assume that one type of meat, like beef or pork, is inherently fattier than another, such as chicken. However, this is a misconception. The fat content in meat varies drastically depending on several factors, including the specific cut, the animal's diet, and even its breed and gender,. For example, while some cuts of beef are notably high in fat, a lean cut like eye of round is much lower in fat than a fatty cut of chicken or pork,.

The determining factor for a meat's fat content comes down to where on the animal the cut originates and the presence of both intermuscular fat (marbling) and subcutaneous fat (trimming). This means that the real nutritional challenge lies in understanding the different cuts and preparing them in a way that aligns with your dietary goals.

The Fattiest Cuts Across Different Animals

When asking which meat is the most fatty, the answer lies in specific cuts. Certain sections of beef, pork, and poultry are particularly rich in fat.

Pork Belly: This cut is known for its high fat-to-meat ratio, with some sources reporting it can contain over 50 grams of fat per 100 grams, especially with the skin on. It's a key ingredient in many rich and flavorful dishes but is not a lean option.
Duck Legs (with skin): Among poultry, duck is significantly higher in fat than chicken or turkey. When prepared with the skin on, duck legs can contain around 39 grams of fat per 100 grams, much of which is located in the skin.
Prime Rib and Ribeye Steak: These beef cuts are famous for their marbling, the intramuscular fat that melts during cooking to produce exceptional flavor and tenderness. This marbling, however, also contributes to a very high fat content, with some prime rib cuts exceeding 33 grams per 100 grams.
Processed Meats: Products like bacon, salami, and sausage often contain high levels of fat, salt, and preservatives. These are typically processed from fatty cuts and can have a very high concentration of saturated fat.

Factors Influencing Meat Fat Content

Several elements dictate the final fat content on your plate. Understanding these can help you make more informed choices.

Cut of Meat: As demonstrated, this is the most critical factor. Loins, rounds, and breasts are generally leaner than ribs, shoulders, and legs.
Animal Diet: Studies show that the diet an animal consumes significantly impacts its fat composition. For instance, grass-fed animals may have a healthier fatty acid profile than grain-fed animals, and generally possess less total fat,.
Grade of Meat: The USDA grades beef as Prime, Choice, or Select based on its marbling. Prime beef has the highest marbling and thus the most fat, while Select has the least.
Genetics and Breed: Some animal breeds are genetically predisposed to have more intramuscular fat or marbling. For example, Wagyu beef is prized for its high level of marbling, which is a genetic trait.
Cooking Method: The way meat is prepared can add or remove fat. Grilling or roasting allows fat to drip away, while frying in oil can add significant fat and calories.

Comparison of High-Fat Versus Leaner Meat Cuts

This table illustrates the difference in fat content for common meat types, based on approximate values per 100g serving,,.


Meat Cut	Fat (grams per 100g)	Fat Type	Common Preparation	Notes
Pork Belly	~53g	Saturated, Monounsaturated	Roasting, Braising	High in total fat, layers of fat and meat.
Duck Leg (with skin)	~39g	Saturated, Monounsaturated, Polyunsaturated	Roasting, Confit	Skin contributes heavily to fat content.
Prime Rib (Beef)	~33g	Saturated, Monounsaturated	Roasting	Known for high marbling and rich flavor.
Beef Ribs	~28g	Saturated, Monounsaturated	Grilling, Smoking	Significant fat both within muscle and surrounding.
Pork Rib	~24g	Saturated, Monounsaturated	Grilling, Smoking	Ribs contain significant intermuscular fat.
Pork Loin Chop	~11g	Saturated, Monounsaturated	Grilling, Pan-searing	A much leaner alternative to ribs or belly.
Extra Lean Ground Beef	~5.5g	Saturated, Monounsaturated	Baking, Pan-frying	Fat is ground evenly; can be drained post-cooking.
Skinless Chicken Breast	~3.6g	Primarily Unsaturated	Grilling, Baking	One of the leanest meat options available.
Pork Tenderloin	~4g	Primarily Unsaturated	Roasting, Pan-searing	Very lean, similar to skinless poultry breast.

Making Healthier Meat Choices

While it's not necessary to eliminate all fatty meats, being mindful of your choices is crucial for a balanced diet. The American Heart Association recommends limiting saturated fat to less than 6% of total daily calories, and replacing high-fat foods with healthier alternatives can lower the risk of heart disease.

To make healthier choices, consider these practical strategies:

Choose Leaner Cuts: Opt for cuts labeled 'loin' or 'round' for beef and pork, such as pork tenderloin, eye of round steak, or sirloin.
Trim Visible Fat: Before cooking, trim away any visible subcutaneous fat from meat to significantly reduce its fat content.
Select Higher Lean Percentages: For ground meat, choose options that are 90% lean or higher. After cooking, drain the excess fat.
Remove Skin: For poultry, cooking without the skin (or removing it before eating) is a simple way to drastically cut down on fat.
Use Healthier Cooking Methods: Grilling, broiling, and roasting allow fat to drip away. Avoid pan-frying in large amounts of oil or butter.
Limit Processed Meats: Reduce your consumption of high-fat, high-sodium processed meats like sausage, bacon, and cured deli meats.

Conclusion: Informed Choices for a Balanced Diet

Ultimately, no single type of meat is inherently the most fatty. The fat content is dictated by the specific cut and its preparation. While cuts like pork belly and prime rib are particularly high in fat, leaner options exist across all meat categories, including poultry, pork, and beef. By understanding the factors that influence fat content, choosing leaner cuts, and using healthier cooking methods, you can enjoy meat as part of a balanced and nutritious diet without overconsuming saturated fats. Moderate intake of red meat also provides essential nutrients like iron, zinc, and vitamin B12. It's about making informed choices rather than simply avoiding certain types of meat altogether. Learn more about saturated fats and heart health from the American Heart Association.

Frequently Asked Questions

No, it's a common misconception. While some cuts of red meat, like prime rib or ribeye, are very fatty, others like eye of round or sirloin are exceptionally lean. The specific cut determines the fat content more than the animal type itself,.

No. While cuts like pork belly and spareribs are high in fat, other options are very lean. Pork tenderloin, for example, is similar in fat content to a skinless chicken breast,.

Yes, generally duck meat is fattier than chicken, particularly when comparing the skin-on versions. Duck legs with skin can have significantly higher fat content compared to skinless chicken breast,.

Yes, you can. For cuts with visible fat, trimming it before cooking can drastically reduce the fat content. For ground meat, you can drain the fat after browning it.

Not all fat is unhealthy. However, many fatty meats are high in saturated fat, which can raise cholesterol levels and increase the risk of heart disease if consumed in excess,. Leaner cuts contain a healthier fat profile and are better for your heart.

Some of the leanest meat options include skinless chicken breast, pork tenderloin, turkey breast, and certain beef cuts like sirloin, round steaks, and extra-lean ground beef,.

Yes, they do. Cooking methods like grilling, broiling, or roasting allow fat to drip away from the meat. Conversely, frying meat can increase its total fat content by absorbing the oil it's cooked in.