Nutrition Diet: Which meats are not lean? A Comprehensive Guide

October 20, 2025 •

4 min read

According to research from the MD Anderson Cancer Center, increased consumption of red and processed meats, often not lean, is linked with a higher risk of premature death from various conditions. For those on a nutrition diet, understanding which meats are not lean is the first step toward making healthier, more informed protein choices.

Quick Summary

This article identifies common high-fat and processed meat products to avoid or limit on a balanced nutrition diet. It details specific fatty cuts of beef, pork, and poultry, and highlights the health risks associated with a high intake of saturated fats and additives.

Key Points

Fat vs. Lean: Non-lean meats are high in saturated fat and calories, increasing health risks like high cholesterol and heart disease.
Processed is Not Lean: Cured meats like bacon, hot dogs, and deli meats are high in sodium and unhealthy fats due to processing.
Beware the Cut: Fatty cuts of beef (ribeye, T-bone) and pork (belly, sausages) are not lean, regardless of the animal.
Skin-on Poultry is Fattier: Leaving the skin on chicken or turkey drastically increases its fat content; skinless is always the leaner choice.
Read Labels and Trim Fat: Choose ground beef that is at least 90% lean and trim all visible fat from cuts before cooking to reduce saturated fat intake.
Opt for Leaner Cuts: When selecting beef or pork, look for words like 'loin' or 'round' to ensure you're choosing a leaner portion.
Cook Wisely: Grill, broil, or bake meats to drain away fat instead of frying, which adds unhealthy fats.

The Nutritional Difference: Lean vs. Not Lean

When navigating a nutrition diet, distinguishing between lean and not-lean meats is crucial. The primary difference lies in their fat content, specifically saturated fat. Lean meats, such as skinless chicken breast or pork tenderloin, contain minimal fat and fewer calories per serving, while still providing high-quality protein. Non-lean meats, conversely, have significantly higher levels of total fat and saturated fat, which can negatively impact cholesterol levels and increase the risk of heart disease. Understanding this distinction helps in making deliberate dietary choices that support long-term health goals.

What makes a meat not lean?

A meat’s fat content is determined by several factors, including the type of animal, the specific cut of meat, and how it is processed. The location of the cut is a major indicator; for example, muscle areas that receive less exercise are typically fattier than those that are lean. The presence of visible fat, known as marbling, is another key sign of a non-lean cut. Processing methods like smoking, curing, or adding preservatives also increase the fat and sodium content, turning otherwise lean cuts into unhealthy options.

Common Meats That Are Not Lean

Fatty cuts of beef

Several cuts of beef are known for their high fat content, largely due to extensive marbling. These include:

Ribeye steak: Highly marbled, making it very flavorful but also high in saturated fat.
T-bone and Porterhouse steaks: While they contain lean tenderloin, a significant portion is fattier strip steak.
Prime grade beef: The USDA grades beef based on marbling, and Prime has the highest fat content.
Regular ground beef: A blend like 80/20 (80% lean, 20% fat) is a common example of a fatty option.
Short ribs and brisket: These cuts are naturally fatty and are often slow-cooked to render the fat.

High-fat pork products

Pork offers both lean and fatty options. Some of the most notable high-fat products are often processed meats.

Pork belly: A cut known for its high fat-to-meat ratio, often used for bacon.
Sausages and hot dogs: These processed meats are loaded with saturated fat, sodium, and preservatives.
Bacon: Cured pork belly, which is extremely high in saturated fat and salt.
Spareribs: These are fattier than other cuts like pork loin or tenderloin.

Poultry with skin and other high-fat choices

While many people consider poultry to be a lean choice, the preparation and cut can drastically change its nutritional profile.

Chicken thighs with skin: The skin on poultry is a significant source of fat, so removing it is crucial for a leaner option.
Duck and Goose: These types of poultry are naturally higher in fat than chicken or turkey.
Processed lunch meats: Sliced luncheon meats, including those made from chicken and turkey, can contain added salt and preservatives that make them less healthy.

Health Implications of Not-Lean Meat

Excessive consumption of not-lean meat, particularly processed varieties, is linked to a range of health issues. A high intake of saturated fat can elevate LDL ("bad") cholesterol, increasing the risk of coronary heart disease. The high sodium content in processed meats can contribute to high blood pressure. Additionally, some studies have shown an association between high red meat consumption, especially processed versions, and an increased risk of certain cancers, such as colorectal cancer. The cooking methods often used for these meats, like frying, can also generate harmful compounds.

The High-Fat Meat Comparison Table


Meat Product	Leaner Version	Not Lean Version (Fatty/Processed)
Beef	95% Lean Ground Beef	80% Lean Ground Beef
	Eye of Round Steak	Ribeye Steak
	Sirloin Steak	T-bone Steak
Pork	Pork Tenderloin	Pork Belly
	Lean Ham	Sausage/Hot Dogs
	Loin Chops	Spareribs
Poultry	Skinless Chicken Breast	Chicken Thigh with Skin
	Skinless Turkey Breast	Processed Turkey Deli Meat
Other	Wild Game	Processed Deli Meats

Making Healthier Meat Choices

Making healthier choices starts at the grocery store. Look for cuts of meat explicitly labeled as "lean" or "extra lean." For ground meats, check the fat-to-lean ratio, aiming for 90% lean or higher. When buying poultry, opt for skinless and boneless cuts, as they contain less fat. Trimming away all visible fat from red meat before cooking can significantly reduce its fat content. Additionally, choosing healthier cooking methods like baking, broiling, grilling, or roasting can help drain away excess fat during preparation. For alternatives, consider incorporating more fish and plant-based protein sources like beans, lentils, or tofu into your diet. By being mindful of your choices, you can effectively manage your intake of less-healthy fats. For more information on healthy eating, you can visit the American Heart Association website.

Conclusion: Prioritizing Your Nutrition Diet

Knowing which meats are not lean is a vital part of a smart nutrition diet. Consistently choosing leaner protein sources, limiting processed meats, and being aware of fatty cuts can have a profound impact on your long-term health. The higher saturated fat, sodium, and potential for harmful additives in non-lean options can contribute to health risks like heart disease and certain cancers. By making conscious decisions—trimming fat, removing skin, and opting for less processed varieties—you can still enjoy meat while prioritizing a heart-healthy diet. Ultimately, a balanced approach focused on moderation and informed choices is the key to incorporating protein into a healthy lifestyle.

Frequently Asked Questions

You should limit or avoid cuts of beef with significant marbling, which is the white, visible fat. These include Prime grade beef, ribeye, T-bone, and brisket. Opt instead for leaner cuts like eye of round, sirloin, or flank steak.

No, not all pork is non-lean. While many pork products are high in fat, especially processed ones, lean cuts do exist. For instance, pork tenderloin and certain loin cuts are quite lean. It's important to differentiate between fresh, lean cuts and fatty or processed products like bacon, sausages, and pork belly.

The skin on chicken and turkey contains a high concentration of fat. While the meat itself can be very lean, consuming it with the skin adds a significant amount of saturated fat. For a healthier, lower-fat meal, it is recommended to remove the skin before or after cooking.

Processed meats are any meat that has been preserved by smoking, curing, salting, or adding chemical preservatives. This includes items like bacon, sausages, hot dogs, and many deli meats. Processing often adds a high amount of saturated fat and sodium, contributing to increased health risks.

The label on the package will specify the lean-to-fat ratio. For example, 90/10 ground beef is 90% lean and 10% fat, while 80/20 is 80% lean and 20% fat. For a healthier option, choose ground beef that is at least 90% lean or higher.

Healthy alternatives include leaner cuts of meat like skinless chicken breast, pork tenderloin, or sirloin steak. For non-meat options, consider fish, beans, lentils, tofu, and other plant-based proteins.

Cooking methods that drain away fat, such as grilling, broiling, or baking, are preferred for reducing overall fat content. In contrast, frying or deep-frying adds extra unhealthy fats and calories, making the final dish less healthy.