What Falls Under Lean Meat? A Comprehensive Guide to Healthy Cuts

December 30, 2025 •

3 min read

Did you know that according to the USDA, meat must contain less than 10 grams of total fat per 100 grams to be labeled 'lean'? Understanding what falls under lean meat is essential for anyone aiming for a healthier diet rich in protein and low in saturated fat.

Quick Summary

Lean meat includes specific cuts of poultry, beef, pork, and various types of fish and game, defined by their lower fat and calorie content. Choosing these options provides high-quality protein for a balanced diet.

Key Points

Official Definition: Lean meat contains less than 10g of total fat, 4.5g or less of saturated fat, and under 95mg of cholesterol per 100g serving.
Poultry Cuts: Skinless white meat, especially chicken and turkey breast, are top examples of lean poultry.
Lean Red Meat: Look for beef or pork cuts labeled with 'loin' or 'round,' and trim any visible fat before cooking.
Fish and Seafood: The majority of fish and seafood, including cod, tilapia, and shrimp, are considered lean options.
Cooking Methods: To preserve moisture and flavor in lean meat, use healthy cooking techniques like grilling, baking, steaming, or stir-frying.
Health Benefits: Choosing lean meat can support heart health, weight management, and provide high-quality protein and essential nutrients like iron and zinc.

Defining Lean Meat

To make informed dietary choices, it is important to understand the official definition of lean meat. A 100-gram serving (about 3.5 ounces) of meat is considered 'lean' if it meets specific criteria for total fat, saturated fat, and cholesterol. An even stricter designation, 'extra lean,' requires even lower amounts of total and saturated fat. This distinction is crucial for those carefully managing their fat and calorie intake.

Lean Poultry

Poultry is often the first category people think of when considering lean meat. To keep it lean, remove the skin and opt for white meat cuts, as the skin contains the majority of the fat.

Chicken

Skinless, boneless chicken breast is a popular lean option, high in protein and low in fat. While dark meat is higher in fat, it is still considered lean with the skin removed.

Turkey

Skinless turkey breast is another excellent lean choice and a source of tryptophan. Be mindful of fat content in ground turkey, as it can vary.

Duck

Duck meat is leaner than some other waterfowl and can be a nutritious option when prepared properly.

Lean Red Meat and Game

Many cuts of beef, pork, lamb, and game can be very lean. Look for specific cuts and trim any visible fat before cooking.

Beef

Lean beef cuts often include 'loin' or 'round' in their name. Examples are eye of round roast, sirloin steak, top round steak, and tenderloin steak. Choose ground beef that is at least 90% lean.

Pork

Pork tenderloin is notably lean. Other lean cuts include loin chops and roasts.

Lamb

Lean lamb cuts come from the loin, leg, and shank. Spices can enhance the flavor of lamb.

Game Meats

Wild game like venison, bison, elk, and rabbit are naturally leaner due to their active lifestyles.

Lean Fish and Seafood

Most fish and seafood are lean. While some fish are higher in fat, like salmon, they are rich in healthy omega-3 fatty acids.

Lean Fish

Lean fish are typically white fish with a mild taste. Examples include cod, flounder, tilapia, haddock, and sole.

Seafood

Most shellfish, including shrimp, crab, lobster, mussels, oysters, and clams, are lean options. Shrimp is low in calories and fat.

Comparison of Lean vs. Extra Lean Meat

Understanding the subtle differences in labeling is key to making informed purchases, especially for ground meats.


Feature	Lean Meat	Extra Lean Meat
Total Fat (per 100g)	< 10 grams	< 5 grams
Saturated Fat (per 100g)	< 4.5 grams	< 2 grams
Cholesterol (per 100g)	< 95 milligrams	< 95 milligrams
Best for Ground Meat	All-purpose cooking	Recipes that are not drained, like meatloaf or casseroles
Flavor & Juiciness	Good for most dishes	Can be drier, especially for burgers

The Benefits of a Lean Meat Diet

Incorporating lean meat offers several health advantages. Its high protein and low fat content can aid in weight management and muscle support. Lower saturated fat content can help maintain healthy cholesterol levels, reducing the risk of heart disease. Lean meats also provide important nutrients like iron, zinc, and B vitamins. When prepared with healthy cooking methods, lean meat is a delicious and nutrient-dense addition to any meal plan.

Healthy Cooking Methods for Lean Meat

To prevent lean meat from becoming dry, use healthy cooking methods that retain moisture.

Grilling: Allows fat to drip away and adds flavor.
Baking or Roasting: Can be done with minimal added oil; marinades add moisture.
Steaming or Poaching: Gentle cooking in liquid keeps meat moist.
Stir-frying: Use a small amount of healthy oil and cook quickly.

Resting meat after cooking is important for juice redistribution. Resources like the American Heart Association offer guidance on preparing healthy meals.

Conclusion

Understanding what falls under lean meat helps you make healthier food choices. By selecting skinless poultry, lean cuts of beef and pork, game, and most fish and seafood, you can enjoy tasty, high-quality protein without excessive saturated fat. Check labels for 'lean' or 'extra lean' and use healthy cooking methods to enhance flavor and nutritional benefits. A variety of these options supports a balanced diet.

Frequently Asked Questions

According to the USDA, a 100-gram serving of meat is considered lean if it has less than 10 grams of total fat, less than 4.5 grams of saturated fat, and less than 95 milligrams of cholesterol.

No, not all cuts are automatically lean. White meat, such as skinless chicken breast, is the leanest. Dark meat cuts like thighs and drumsticks are higher in fat, so removing the skin is key to making them a leaner choice.

When purchasing beef or pork, look for the words 'loin' or 'round' in the product name. For example, pork tenderloin and beef sirloin are both lean cuts. You should also trim away any visible white fat.

Yes, while some fish like salmon are higher in fat, it is typically a heart-healthy fat rich in beneficial omega-3 fatty acids. It is a nutritious choice and a valuable part of a balanced diet.

'Extra lean' has a stricter standard than 'lean.' For ground meat in Canada, extra lean has a maximum fat content of 10%, while lean has a maximum of 17%.

Yes, most wild game, such as venison, bison, and elk, is naturally lean due to the animal's active lifestyle and diet. This makes them healthy, low-fat alternatives to traditional red meats.

Healthy cooking methods include grilling, baking, broiling, and steaming. These techniques help preserve moisture and flavor while minimizing the need for additional fats or oils.

Processed 'lean' meats often contain high levels of added sodium and preservatives. It's best to choose fresh, unprocessed lean meat for the healthiest option.