What is the Best Low-Fat Meat to Eat?

December 23, 2025 •

3 min read

According to the USDA, many Americans could benefit from selecting leaner varieties of meat and poultry to improve their diet. So, what is the best low-fat meat to eat, and how can you incorporate it into your diet for optimal health benefits?

Quick Summary

This article explores the top low-fat meat choices, including poultry, fish, and lean red meats, highlighting their nutritional benefits, best cooking methods, and tips for making healthier selections.

Key Points

Skinless Poultry is Leanest: Chicken and turkey breast without the skin are among the leanest meat options, offering high protein and low saturated fat.
White-Fleshed Fish for Minimal Fat: Varieties like cod, halibut, and haddock provide excellent protein with very little fat and relatively few calories.
Choose Lean Red Meat Cuts: When selecting beef or pork, look for 'loin' or 'round' cuts and opt for ground meat that is at least 90% lean to minimize fat content.
Consider Bison for Leaner Red Meat: Bison is often leaner than beef and contains a healthier fat profile, including beneficial omega-3s.
Embrace Healthy Cooking: Healthy cooking methods like grilling, baking, or poaching are crucial for maintaining the low-fat nature of these meats and avoiding added fats.
Variety is Key: Including a variety of low-fat meats like poultry, fish, and lean red meat ensures you receive a wide range of essential nutrients like iron, B-vitamins, and omega-3s.

Understanding Lean Meat

Lean meat is generally defined as a protein source with minimal fat content. The USDA has specific criteria for a cut of meat to be considered lean: it must contain less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 3.5-ounce cooked serving. Opting for lean meat over its fattier counterparts offers several health benefits, including better heart health, weight management, and essential muscle support.

Top Low-Fat Meat Choices

Skinless White-Meat Poultry

Chicken and turkey breast are two of the most popular and readily available low-fat meat options. When the skin is removed, these white meat cuts are exceptionally lean, packed with high-quality protein, and contain minimal saturated fat.

Nutritional Highlights:

High-Quality Protein: Essential for building and repairing muscle tissue.
Rich in B-Vitamins: Contains vitamins like niacin and B6, which are vital for energy metabolism.

Fish and Seafood

Many types of fish and seafood are excellent sources of lean protein. While some, like salmon, contain healthy omega-3 fats, others are incredibly low in fat and calories.

Best Lean Options:

White-fleshed fish: Cod, halibut, haddock, and tilapia are very lean, offering a high protein-to-fat ratio.
Shrimp: Low in calories and high in protein, shrimp is a convenient and versatile seafood choice.

Lean Red Meats

For those who prefer red meat, there are several lean cuts that can be enjoyed in moderation as part of a healthy diet. Choosing these cuts and trimming off any visible fat is key.

Leanest Red Meat Cuts:

Beef: Opt for cuts with "loin" or "round" in the name, such as sirloin steak, top round, and tenderloin. Ground beef should be at least 90% lean.
Pork: Pork tenderloin is exceptionally lean, often compared to skinless chicken breast. Other good options include pork loin and boneless chops.
Bison: Often leaner than beef and frequently grass-fed, bison is a nutrient-dense option with a higher concentration of beneficial omega-3 fatty acids.
Game Meat: Venison is an extremely lean and flavorful game meat that is low in fat.

Cooking Methods for Low-Fat Meats

How you prepare your meat is just as important as the cut you choose. Healthy cooking methods help preserve the meat's nutritional value and prevent the addition of unnecessary fats.

Recommended Cooking Techniques:

Grilling: Grilling allows excess fat to drip away while adding a smoky flavor.
Baking or Roasting: A great way to cook meat evenly without adding much, if any, fat.
Poaching: Cooking in a liquid like water, broth, or wine keeps the meat moist and tender without added fats.
Broiling: Similar to grilling, broiling uses direct heat to cook the meat quickly.

Low-Fat Meat Comparison Table


Meat Type	Best Cut	Protein (per 100g, cooked)	Saturated Fat (per 100g, cooked)	Key Nutrient	Notes
Chicken	Breast (skinless)	~31g	~1g	Niacin, B6	Versatile and widely available
Turkey	Breast (skinless)	~30g	~1g	B6, Selenium	Excellent for sandwiches and ground meat dishes
Fish	Cod, Halibut	~20-25g	<1g	Omega-3s (in fattier fish)	Quick-cooking and great source of vitamins
Beef	Sirloin, Round	~28-30g	~2-3g	Iron, B12, Zinc	Nutrient-dense red meat choice
Pork	Tenderloin	~26-28g	~1-2g	Thiamin, Zinc	A satisfying and flavorful alternative
Bison	Ground, Steak	~29g	~1g	Iron, B12, Omega-3s	Lean and often grass-fed

Conclusion: Making the Best Low-Fat Meat Choices

Determining what is the best low-fat meat to eat depends on your individual health goals, dietary preferences, and cooking style. For the absolute leanest options, skinless poultry breast and white-fleshed fish are the top contenders, providing high protein with minimal fat. For those seeking lean red meat, cuts like pork tenderloin, sirloin, and bison offer a fantastic nutrient profile, including vital minerals like iron and zinc. By selecting the right cuts and employing healthy cooking methods, you can easily incorporate delicious and beneficial low-fat meats into your diet for better health and weight management.

For more detailed information on specific cuts and nutritional guidelines, resources like the USDA's FoodData Central are excellent places to start. Learn more from USDA

Frequently Asked Questions

The leanest cuts of red meat include beef sirloin, beef round, and pork tenderloin. Always look for cuts with 'loin' or 'round' in the name for the lowest fat options.

Most white-fleshed fish, such as cod and tilapia, are very low in fat. Fattier fish like salmon and sardines contain more fat, but it is primarily heart-healthy omega-3 fatty acids, which offer significant health benefits.

Yes, removing the skin from chicken makes a substantial difference in reducing the overall fat content, especially saturated fat. Skinless chicken breast is significantly leaner than its skin-on counterpart.

You can add flavor to low-fat meat without adding fat by using marinades based on vinegar or citrus, as well as rubs made from herbs and spices. Healthy cooking methods like grilling and broiling also enhance flavor.

While ground turkey is generally a lean choice, its fat content can vary. Check the label to ensure it is made from white meat or is specifically labeled as 'extra lean' to guarantee a low-fat product.

A balanced diet can include lean meat several times a week. The Dietary Guidelines for Americans recommend consuming 5-6 ounces of cooked lean meat per day as part of a balanced diet, but portion sizes and frequency can depend on individual dietary needs.

Bison is typically leaner than beef, with fewer calories and less saturated fat per serving. It also tends to have a healthier fat profile, including higher levels of beneficial omega-3 fats.