What is the lowest fat meat? Finding the leanest proteins

December 15, 2025 •

3 min read

According to Men's Journal, skinless turkey breast is one of the leanest proteins available, boasting only 1.5 grams of fat per serving. While chicken and fish are famously lean, many are surprised to learn that certain red meats and even wild game can be among the options for what is the lowest fat meat.

Quick Summary

This article explores the leanest meat and protein options, including poultry, seafood, wild game, and lean red meats, with a comparison of nutritional content and healthy cooking methods. It helps readers identify low-fat alternatives to incorporate into a healthy diet.

Key Points

Poultry is a Prime Choice: Skinless chicken and turkey breast consistently rank among the leanest meats, with turkey often having slightly less fat.
White Fish Are Ultra-Lean: Cod, haddock, and pollock are exceptionally low-fat and offer a great protein source.
Wild Game Offers Lean Red Meat: Venison, bison, and elk are significantly leaner than most domesticated red meats due to their diets.
Choose Specific Cuts of Red Meat: Opt for specific cuts like sirloin tip or tenderloin and trim all visible fat to reduce fat content.
Preparation Matters: Healthy cooking methods like baking, grilling, and broiling are crucial for keeping the fat content low, regardless of the meat choice.

Top Contenders for the Lowest Fat Meat

When it comes to selecting the lowest fat meat, options abound far beyond the standard chicken breast. Understanding the best choices can help you build healthier meals without sacrificing flavor or valuable nutrients. Poultry, particularly white meat, is a well-known low-fat option. Seafood also provides excellent, often leaner, alternatives, with certain types of white fish topping the charts. Exotic options like wild game and unexpected cuts of red meat can also surprise you with their minimal fat content.

Poultry: The Go-To Lean Protein

Skinless chicken and turkey breast are the most widely recognized and accessible choices for a low-fat diet. The fat is concentrated in the skin and dark meat, so removing it is a crucial step.

Turkey Breast (Skinless): Frequently cited as the number one leanest meat, a 3-ounce serving of skinless turkey breast contains minimal fat.
Chicken Breast (Skinless, Boneless): A classic and versatile option, skinless chicken breast is another powerhouse of lean protein.
Ground Poultry (Lean): When buying ground chicken or turkey, it is vital to choose packages labeled "lean" or specifically made from breast meat, as standard ground poultry can have higher fat content.

Seafood: Omega-3s with Minimal Fat

Certain types of fish, particularly white fish, are exceptionally low in fat while offering beneficial omega-3 fatty acids.

Cod, Haddock, and Pollock: These flaky white fish are consistently ranked among the leanest protein options.
Tilapia: A popular and mild-tasting fish, tilapia offers a great low-fat protein source.
Tuna: While some tuna can be higher in fat, certain varieties are very lean. Choosing canned tuna packed in water over oil will further reduce the fat content.

Wild Game and Lean Red Meats

For those seeking alternatives to poultry and fish, several red meat options are surprisingly lean. The diets and free-ranging lifestyle of these animals result in much lower fat content than their domesticated counterparts.

Venison: Often praised for its low fat and calorie count, wild venison is an excellent choice for a healthier red meat.
Bison (Buffalo): Grass-fed bison is leaner than traditional beef and is a rich source of nutrients.
Elk and Moose: Similar to bison and venison, elk and moose are lean, flavorful alternatives.
Lean Beef Cuts: If opting for beef, look for cuts labeled "round," "loin," or "sirloin," and always choose "choice" or "select" grades over "prime".
Pork Tenderloin: This specific cut of pork is notably lean compared to other pork products.

Practical Tips for Cooking and Preparation

Even with the leanest cuts, preparation can add unnecessary fat. Follow these tips to keep your meals healthy:

Trim All Visible Fat: Before cooking, always trim any visible fat from meat cuts.
Remove Skin: For poultry, cooking without the skin will significantly reduce the fat content.
Use Healthy Cooking Methods: Opt for baking, grilling, broiling, poaching, or stewing instead of frying.
Avoid Excess Oil: If you must use oil for cooking, choose a minimal amount of a healthy option like olive oil.
Drain Fat: When cooking ground meat, drain off any excess fat after browning.

Comparison Table: Lowest Fat Meats (Approximate values per 100g, cooked)


Meat Type	Protein (g)	Total Fat (g)	Saturated Fat (g)
Skinless Turkey Breast	29.4	4.0	1.08
Skinless Chicken Breast	29.8	2.5	0.82
Bison	24.6	0.8	0.33
Venison	30.0	3.2	1.3
Pork Tenderloin	28.5	2.2	0.76
Kangaroo Meat	30.1	1.2	0.38
White Fish (e.g., Cod)	22.8	1.0	0.2

Conclusion: A Variety of Lean Choices

Ultimately, finding the lowest fat meat involves looking at a variety of protein sources, not just the traditional ones. While skinless poultry is a reliable staple, exploring wild game, lean cuts of red meat, and various types of white fish can add variety to a healthy diet. The key is to be mindful of your selections and, perhaps most importantly, your cooking methods to ensure you are maximizing the nutritional benefits. With this knowledge, you can make informed decisions to support your health goals and enjoy a wide range of delicious, low-fat protein options.

Authority Link

For more detailed nutritional information on many meat types, a reliable source is the American Heart Association, which provides guidance on selecting lean proteins for a heart-healthy diet.

Frequently Asked Questions

While both are very lean, skinless turkey breast is often slightly leaner than skinless chicken breast, though the difference is minimal and both are excellent low-fat protein options.

Yes, specific cuts of red meat and wild game can be very low-fat. Options like venison, bison, and specific lean cuts of beef (round, sirloin) are excellent choices, especially when trimmed of all visible fat.

No, it's important to check the label. Ground turkey can be made from a mix of light and dark meat, which increases the fat content. Always choose packages explicitly labeled as "lean ground turkey" or "ground turkey breast".

White fish, such as cod, haddock, and pollock, are generally considered the leanest types of fish. Tuna is another good option, especially when canned in water.

Yes, the cooking method is very important. Frying or sautéing in oil will add fat, while methods like baking, grilling, broiling, and poaching keep the fat content low.

Both are excellent, low-fat protein choices. Fish often contains healthy omega-3 fatty acids, while chicken breast is a reliable and versatile staple. Your best choice depends on your preference and overall dietary goals.

Wild game like venison and bison are typically much leaner than their farm-raised counterparts. This is due to their active lifestyle and natural, grass-based diets.