What is the best type of meat to get?

January 3, 2026 •

4 min read

Worldwide, poultry consumption has nearly tripled in the last 50 years, often cited for its lean protein profile. When considering what is the best type of meat to get, the answer is not universal and depends on your goals for health, taste, and ethics. This guide breaks down the most popular options to help you decide.

Quick Summary

A comparison of popular meat options including chicken, beef, pork, and fish, highlighting the nutritional differences, flavor profiles, and health considerations for each. The optimal choice balances personal dietary needs, taste preferences, and sustainability concerns for a well-rounded diet.

Key Points

Nutritional Variety: No single meat is superior; diversify your intake to gain a wider range of nutrients, including iron from red meat and omega-3s from fish.
Lean Protein: Poultry, especially white meat like chicken breast, is an excellent low-fat, high-protein option for regular consumption.
Moderation with Red Meat: Limit consumption of red and processed meats to reduce associated health risks, focusing on leaner, unprocessed cuts.
Prioritize Seafood: For heart and brain health, incorporate omega-3-rich fish like salmon and sardines into your weekly diet.
Sustainable Choices: Consider the environmental impact of your meat and explore more sustainable or game options where available.
Cooking Matters: Opt for healthier cooking methods like baking or broiling over high-heat grilling or frying to reduce potential health risks.

Comparing Meat Types: Health, Flavor, and Sustainability

Choosing the ideal protein source for your diet involves weighing various factors, from nutritional content to environmental impact. While there is no single "best" option, understanding the strengths and weaknesses of each will allow you to make an informed decision that aligns with your priorities. A balanced diet often includes a variety of protein sources, so exploring different types is recommended.

Poultry: The Lean Protein Leader

Chicken and turkey are staples in many households, known for their versatility, affordability, and relatively low fat content. White meat from these birds, particularly the breast, is especially lean and high in protein.

Health Benefits of Poultry

High-Quality Protein: Supports muscle growth and repair.
Rich in Vitamins: Provides B vitamins, particularly B6 and niacin.
Lower in Saturated Fat: A healthier choice for cardiovascular health compared to many red meats.

Flavor and Cooking

Poultry has a mild flavor profile that absorbs seasonings well, making it suitable for a wide range of cooking methods and cuisines, from grilling and roasting to stir-frying. Cooking methods that use less oil, such as baking and broiling, are recommended to maintain its health benefits.

Red Meat: The Nutrient-Dense Option

Red meat, which includes beef, pork, and lamb, offers a dense concentration of specific nutrients. While it has been associated with health risks when consumed in high amounts, it remains a valuable part of many diets in moderation.

The Nutritional Profile of Red Meat

Rich in Heme Iron: A form of iron that is easily absorbed by the body, crucial for preventing anemia.
Excellent Source of Zinc and Vitamin B12: Supports immune function and nerve health.
Higher Calorie and Fat Content: Especially in fattier cuts like ribeye or streaky bacon.

Making Healthier Choices with Red Meat

To mitigate potential risks, choose leaner cuts like sirloin or pork loin and limit consumption of processed varieties, such as bacon and salami. Cooking at lower temperatures can also reduce the formation of harmful compounds. A recommended limit is no more than three servings per week.

Seafood: The Omega-3 Powerhouse

Often considered among the healthiest meat options, fish and shellfish provide high-quality protein and a wealth of heart-healthy fats. Wild Alaskan salmon, oysters, and sardines are particularly celebrated for their nutritional content.

Advantages of Incorporating Seafood

Rich in Omega-3 Fatty Acids: Excellent for brain health and reducing inflammation.
Good Source of Protein: Supports overall body function and satiety.
Lower in Saturated Fat: Most fish are low in saturated fat, contributing to better cardiovascular health.

Sustainability Considerations

When choosing seafood, it is important to be mindful of sustainable sourcing. Opting for species that are responsibly caught or farmed helps protect marine ecosystems. The health benefits are significant, making it a powerful choice for a balanced diet.

Other Meats: From Game to Novelty

For those with more adventurous palates, other meats offer unique nutritional and flavor profiles. Options like goat, venison, and wild rabbit are typically very lean and nutrient-dense. Kangaroo is also noted for being a sustainable option.

The Leanest Proteins

Venison: The lean flesh of deer, very low in fat and high in protein.
Rabbit: An extremely lean, delicate meat that is rich in B12 and iron.
Goat: A lean, flavorful red meat with lower saturated fat than beef.

Meat Type Comparison Table


Feature	Poultry (Chicken/Turkey)	Red Meat (Beef/Pork)	Seafood (Fish/Shellfish)	Game (Venison/Goat/Rabbit)
Health Profile	Low in saturated fat, high in protein	Rich in iron, zinc, B12, but higher in saturated fat	Rich in omega-3s, low saturated fat	Very lean, high protein, rich in B vitamins
Flavor	Mild, versatile, absorbs seasonings well	Stronger, richer, depends on cut	Varies widely from mild to strong, flaky	Intense, often earthy or gamey
Best For	Everyday meals, grilling, stir-frying	Roasting, grilling, slow-cooking	Baking, grilling, pan-searing	Slow-cooking, stews, smoking
Sustainability	Varies by farming practice; higher impact than plant-based	Significant environmental impact (especially beef)	Varies greatly; best with wild-caught or sustainable farming	Often more sustainable (depending on sourcing)

Factors to Consider When Choosing Meat

To determine what is the best type of meat to get for your specific needs, consider these key factors:

Nutritional Needs: Do you need more iron (red meat) or want to prioritize healthy fats (seafood)? If your goal is lower fat, poultry is often the easiest choice.
Health Risks: Be mindful of saturated fat and the link between high consumption of processed and red meats and increased health risks. Cooking method also matters, with high-temperature grilling linked to increased risk factors.
Taste and Versatility: Your personal flavor preferences and cooking style are important. Some prefer the rich taste of beef, while others enjoy the mild adaptability of chicken.
Environmental Impact: Consider the sustainability of your meat source. Look for ethically sourced options, or consider reducing overall consumption.
Cost: Prices vary significantly, with chicken generally being the most affordable, while specialty meats and seafood can be expensive.

Conclusion: A Balanced Perspective on the Best Meat

Ultimately, there is no single best type of meat for everyone. The optimal choice is a personal one, shaped by a combination of health goals, taste preferences, budget, and ethical considerations. Including a variety of protein sources in your diet is recommended to ensure you receive a broad spectrum of nutrients and to avoid over-consuming any one type. For most people, moderating red meat intake, preferring lean cuts, and incorporating poultry and fish regularly provides the best balance of nutrition and flavor. For more information on healthy eating, visit the NHS Eatwell Guide.

Frequently Asked Questions

Fish, especially fatty fish like salmon, is often cited as one of the healthiest due to its high omega-3 fatty acid content. Lean poultry, like skinless chicken or turkey breast, is also a very healthy option, being low in saturated fat.

No, red meat is not always unhealthy. Lean cuts of unprocessed red meat can be a good source of protein, iron, and B vitamins. The health risks are primarily linked to high consumption of both red and processed meats.

Generally, skinless poultry breast (chicken or turkey) is extremely lean. Game meats like rabbit and venison are also notably lean. Some cuts of pork, such as tenderloin, are also very lean.

Flavor is subjective, but many prefer fattier red meats like beef ribeye for their rich taste, while others enjoy the unique, earthy flavors of game meats like wild boar or venison. The flavor also depends on the cooking method.

Technically, pork is classified as red meat because it comes from a mammal and has a higher concentration of myoglobin than poultry, though it can appear lighter in color when cooked.

Processed meat (e.g., bacon, hot dogs, salami) has been strongly linked to increased risks of colorectal cancer and cardiovascular disease due to high levels of salt, saturated fats, nitrates, and other additives.

For sustainability, consider reducing overall meat consumption, opting for poultry or seafood over beef (which has a high environmental impact), and choosing locally sourced, ethically raised, or wild-caught options. Game meats like kangaroo can also be sustainable choices.

To maintain health benefits, opt for lower-temperature cooking methods like baking, poaching, or broiling. Avoid charring or cooking meat at very high temperatures, as this can produce harmful compounds.