What is the healthiest meat you can get?

January 12, 2026 •

3 min read

According to the American Heart Association, it is recommended to eat fish at least two times per week as part of a healthy diet. But for those wondering beyond fish, what is the healthiest meat you can get, the answer depends on numerous factors, including the type of meat, the cut, and the preparation method.

Quick Summary

This comprehensive guide explores the healthiest meat options, focusing on lean cuts of poultry, fish, and red meat. It analyzes their nutritional benefits, discusses the importance of cooking methods, and provides actionable advice for incorporating them into a balanced diet to promote overall well-being. Avoiding processed meats is also covered.

Key Points

Fatty Fish is a Top Contender: Wild-caught fish like salmon and sardines are rich in heart-healthy omega-3 fatty acids and Vitamin D, making them one of the healthiest meat choices.
Skinless Poultry is Exceptionally Lean: Skinless chicken and turkey breast offer high-quality, lean protein with very low fat and calorie counts, ideal for weight management and muscle building.
Lean Red Meat is Acceptable in Moderation: Opting for lean cuts of red meat, such as sirloin steak or pork tenderloin, provides essential nutrients like iron and B12 when consumed sparingly.
Cooking Method Matters: Healthy cooking methods like baking, grilling, and broiling are far superior to frying and help preserve the meat's nutritional integrity.
Avoid Processed Meats: Processed products like bacon, sausage, and deli meats are high in sodium and unhealthy fats and should be avoided for optimal health.
Diversify Your Protein Intake: A balanced diet includes a variety of protein sources, so mixing fish, poultry, and occasional lean red meat offers a wider range of nutrients.

Lean Meat vs. Other Meat: What Makes it Healthy?

Determining the healthiest meat is not a one-size-fits-all answer but rather a matter of considering several factors, including the type of meat, specific cuts, and preparation methods. Lean meat, generally defined as having less than 10 grams of total fat and less than 4.5 grams of saturated fat per 3.5-ounce serving, is often the healthiest choice. Choosing lean, unprocessed options over processed varieties is a key step towards improving your diet.

The Healthiest Meats: Fish and Poultry

Fish and poultry consistently rank as the top choices for healthy meat consumption. Their high protein content, low saturated fat levels, and rich nutrient profiles offer significant health advantages. Fish, especially fatty varieties like salmon, is celebrated for its omega-3 fatty acids, which benefit brain and heart health. Skinless poultry, such as chicken and turkey breast, is an exceptional source of lean protein, B vitamins, and minerals like selenium and phosphorus, crucial for energy and muscle repair.

Lean Red Meat: Enjoy in Moderation

While often criticized for its saturated fat, lean red meat can be part of a balanced diet when consumed in moderation. Lean cuts of beef (like sirloin or tenderloin), pork (tenderloin), and even wild game like venison offer high-quality protein, iron, zinc, and vitamin B12. Grass-fed options may provide more omega-3s and antioxidants. The key is to choose the leanest cuts and limit intake to recommended amounts, such as 1–2 servings per week.

The Risks of Processed and High-Fat Meats

In contrast to lean, unprocessed meats, processed and fatty meats are considered far less healthy. Processed meats like bacon, sausage, and deli cuts are typically high in sodium, saturated fat, and potentially carcinogenic compounds. Deep-frying meat also adds unhealthy trans-fats, negating the nutritional benefits of the protein. Consuming these types of meat should be a very rare occurrence.

Making the Healthiest Meat Choices: A Guide

To get the most nutritional value from your meat, follow these guidelines:

Prioritize fish and poultry: Aim to make these your primary animal protein sources.
Choose lean cuts of red meat: When eating beef or pork, select cuts explicitly labeled as 'lean' or 'extra lean'.
Consider grass-fed: Opting for grass-fed red meat can increase beneficial omega-3s.
Remove the skin from poultry: Cooking skinless chicken or turkey drastically reduces fat and calorie content.
Embrace healthy cooking methods: Grill, bake, broil, or roast your meat instead of frying to avoid adding unnecessary fat.
Practice portion control: A serving of meat should be about 3–4 ounces, roughly the size of a deck of cards.
Pair with plants: Fill your plate with vegetables, fruits, and whole grains to create a balanced, nutrient-rich meal.

Nutritional Comparison: A Look at Top Meat Options


Feature	Wild Alaskan Salmon	Skinless Chicken Breast	Lean Beef (Sirloin)	Pork Tenderloin
Saturated Fat (per 3.5oz)	Low (approx. 1g)	Very Low (approx. 1.2g)	Moderate (approx. 3.5g)	Moderate (approx. 3g)
Omega-3s	High	Low / Negligible	Moderate (especially grass-fed)	Low
Protein	High (approx. 22g)	High (approx. 31g)	High (approx. 29g)	High (approx. 26g)
Key Vitamins/Minerals	Vitamin D, B12, Iodine	Niacin, B6, Selenium	B12, Zinc, Iron	B12, Zinc, Iron

Conclusion: A Balanced Approach is Best

There is no single "healthiest" meat, but rather a spectrum of healthier choices. Fatty fish like salmon is exceptional for heart and brain health due to its omega-3 content, while skinless poultry breast is a champion of lean protein for muscle building and weight management. Lean red meat offers valuable iron and B12, but should be consumed in moderation due to higher saturated fat levels. Ultimately, the healthiest approach involves diversifying your protein sources, opting for lean cuts, and using healthy cooking methods. Combining these choices with plenty of fruits, vegetables, and whole grains ensures a well-rounded and health-conscious diet. A registered dietitian can provide personalized recommendations based on your unique needs and health goals.

Frequently Asked Questions

Skinless chicken breast and turkey breast are often considered the healthiest for weight loss due to their very low fat and calorie content, combined with high protein, which increases satiety and helps manage appetite.

No, lean cuts of unprocessed red meat, such as sirloin, can be part of a healthy diet in moderation. Lean red meat is an excellent source of nutrients like iron and vitamin B12. The health risks are associated with high consumption of fatty or processed red meats.

Fatty fish rich in omega-3 fatty acids, such as salmon, sardines, and mackerel, are among the healthiest choices for their benefits to heart and brain health. White fish like cod and flounder are also very lean options.

To make meat healthier, choose lean cuts, remove the skin from poultry, and use low-fat cooking methods like grilling, baking, or broiling instead of frying. Pairing meat with plenty of vegetables and practicing portion control also helps.

Both turkey and chicken are excellent lean protein sources with similar nutrient profiles, especially the breast meat. Turkey may be slightly leaner and higher in some B vitamins and minerals, but the difference is often negligible.

Processed meats like bacon and deli slices contain high levels of sodium, saturated fats, and potentially harmful preservatives. Studies have linked regular consumption of these products to increased risks of heart disease and certain cancers.

A healthy portion of meat is typically about 3–4 ounces, which is roughly the size of a deck of cards. Sticking to recommended portion sizes helps in managing overall fat and calorie intake.