What are some good meats to eat?

December 26, 2025 •

4 min read

According to the Better Health Channel, meat is a great source of protein, iron, and zinc, making it a valuable part of a balanced diet. But with so many options available, it can be tough to decide what are some good meats to eat for your health goals. This guide breaks down some of the best choices, from lean poultry to nutrient-rich seafood and lean red meat options.

Quick Summary

A guide to selecting nutritious meats, focusing on lean protein sources like chicken, turkey, and fish, alongside healthy red meat choices such as grass-fed beef and bison. Understand the nutritional benefits of each type to make informed dietary decisions.

Key Points

Lean Protein: Chicken breast and lean pork tenderloin are excellent sources of lean protein, ideal for weight management and muscle maintenance.
Omega-3s: Fatty fish like salmon are packed with heart-healthy omega-3 fatty acids, which also support brain function.
Rich in Iron and Zinc: Lean red meats such as grass-fed beef and bison provide vital minerals like iron and zinc, which are crucial for energy and immune health.
Less Processed is Better: Choose fresh, unprocessed meats over cured or smoked varieties to minimize intake of salt and preservatives.
Smart Cooking Methods: Opt for baking, broiling, or grilling over frying to avoid adding excessive fats and to prevent the formation of harmful compounds from overcooking.
Nutrient-Dense Variety: A balanced diet includes a variety of protein sources to gain a wide spectrum of essential vitamins, minerals, and amino acids.
Know Your Cuts: "Loin" and "round" cuts of red meat are typically leaner and healthier choices.

Lean Poultry and Its Benefits

When focusing on lean protein, poultry is a top contender. Chicken and turkey breasts, without the skin, are exceptionally low in fat and high in protein, making them ideal for weight management and muscle building. The protein in these meats is essential for repairing tissues and building new muscle mass. They also contain important vitamins, such as B12, and minerals like zinc, which support immune function.

Chicken Breast

High-quality protein: Provides all nine essential amino acids needed for muscle maintenance and growth.
Low in fat and calories: A skinless, boneless breast is a very lean protein source.
Versatile: Can be baked, grilled, or shredded for salads and sandwiches.

Turkey

Excellent protein-to-calorie ratio: Especially true for lean turkey breast, making it a satiating choice.
Rich in micronutrients: A good source of B vitamins, selenium, and phosphorus.
Flavorful alternative: Offers a slightly different taste and texture than chicken, perfect for adding variety to meals.

Nutrient-Rich Seafood

For those looking to add essential fats to their diet, seafood is an excellent option. Fatty fish like salmon are particularly renowned for their high levels of omega-3 fatty acids, which are crucial for heart health and brain function. Seafood is often easy to prepare and provides a different set of flavors compared to land animals.

Salmon

Omega-3 powerhouse: Rich in EPA and DHA, these fatty acids are linked to reduced inflammation and better cognitive function.
Antioxidants: Contains astaxanthin, which gives it its pink color and offers protective properties for the heart and nervous system.
Vitamin D: One of the few food sources of this vital nutrient, which is important for bone health.

Whitefish (Cod, Tilapia)

Very lean protein: Provides a significant protein boost without much fat.
Mild flavor: Works well for people who are newer to eating fish or prefer a milder taste.
High in minerals: Supplies minerals like phosphorus and selenium.

Healthy Red Meat Options

Contrary to some beliefs, certain red meats can be part of a healthy diet, especially when consumed in moderation. The key is choosing leaner cuts and cooking methods. Grass-fed beef, bison, and lean pork offer valuable nutrients and are a flavorful alternative to poultry.

Grass-Fed Beef

Better fatty acid profile: Contains more beneficial omega-3 fatty acids and conjugated linoleic acid (CLA) than grain-fed beef.
Richer in antioxidants: Higher levels of vitamin E and other antioxidants.
Nutrient-dense: Provides excellent sources of iron, zinc, and B vitamins.

Bison

Extremely lean: Offers a similar nutrient profile to other red meats but with less fat and calories.
Nutrient-rich: A concentrated source of highly bioavailable iron, B vitamins, and zinc.
Gamey flavor: A slightly different, richer taste profile for those looking to expand their palate.

Lean Pork

Source of thiamine: A particularly strong source of thiamine (vitamin B1), which plays a role in glucose metabolism and cardiac health.
Lean cuts available: Pork tenderloin is a lean cut that is lower in calories and saturated fat than other red meats.
Versatile in the kitchen: Can be prepared in many ways, from roasting to searing.

Meat Comparison Table


Feature	Skinless Chicken Breast	Salmon (Wild-Caught)	Grass-Fed Beef (Lean)	Bison	Lean Pork Tenderloin
Protein Content	Very High	High	High	High	High
Omega-3s	Low	Very High	High	Moderate	Low
Iron Content	Moderate	Low	High	High	Moderate
Fat Content	Very Low (Low Saturated)	Moderate (Healthy Fats)	Low (Low Saturated)	Very Low	Low (Low Saturated)
Primary Benefits	Muscle growth, weight loss	Heart and brain health	Rich nutrients, antioxidants	Lean protein, high iron	B vitamins, low fat
Best Cooking Methods	Grilling, baking, boiling	Baking, grilling, poaching	Roasting, broiling	Grilling, sautéing	Roasting, searing, grilling

How to Choose and Cook Good Meats

When selecting your meat, prioritizing quality is key. Opt for unprocessed options whenever possible, as processed meats often contain high amounts of sodium and preservatives. Lean cuts are often labeled as "loin" or "round". Cooking method also plays a significant role in the healthfulness of your meal. Healthy methods include baking, broiling, grilling, and slow-cooking, as they don't add excess fat.

For red meats, cooking to sensible temperatures is recommended. Overcooking, or charring, can lead to the formation of harmful compounds like heterocyclic amines (HCAs), which may increase cancer risk. While moderate consumption of mildly cooked red meat is generally considered safe, high-heat cooking should be done with care. Pairing meat with plenty of vegetables and whole grains ensures a well-rounded and nutrient-dense meal.

Conclusion

Making informed choices about the meat you consume is a powerful way to support your health. Whether you prefer lean poultry for muscle building, omega-3-rich seafood for heart and brain health, or nutrient-dense lean red meat, there are plenty of excellent options available. By focusing on unprocessed, lean cuts and healthy cooking methods, you can easily incorporate good meats into a balanced and delicious diet. The variety of nutrients offered by different meats ensures that you can meet your dietary needs while enjoying a wide range of flavors. As always, listening to your body and consulting a healthcare professional can help you tailor your diet to your specific needs.

Frequently Asked Questions

For weight loss, skinless chicken breast and fish are among the healthiest choices due to their high protein-to-calorie ratio, which helps with satiety while keeping overall calorie intake lower.

Red meat can be part of a healthy diet in moderation. The key is choosing lean cuts, like sirloin or round, and avoiding excessive consumption of processed red meats. Moderately cooked, lean red meat provides valuable nutrients like iron and zinc.

Salmon is highly beneficial because it is an exceptional source of omega-3 fatty acids, which support heart and brain health, reduce inflammation, and contain astaxanthin, a protective antioxidant.

Grass-fed beef often contains a better fatty acid profile, including higher levels of omega-3s and antioxidants like vitamin E. While more expensive, it can be a more nutrient-dense option, but conventional beef is still nutritious.

Chicken breast is leaner and lower in saturated fat than chicken thighs. However, chicken thighs contain slightly more fat and flavor, and both are excellent sources of protein, so the choice can depend on your specific dietary goals.

Healthy cooking methods include baking, broiling, grilling, and slow-cooking. Avoiding high-heat methods that cause charring helps minimize the formation of harmful compounds, and you should always ensure meat is cooked to a safe temperature.

Bison is a type of lean red meat that is lower in fat and calories than conventional beef, while still providing high levels of protein, iron, and B vitamins, making it a very nutritious alternative.