What Kind of Meat is Lowest in Fat? Your Comprehensive Guide

October 18, 2025 •

3 min read

According to the British Heart Foundation, white meat like skinless chicken and turkey breast is notably lower in fat than red and processed meats. For those seeking to manage their diet or improve cardiovascular health, understanding what kind of meat is lowest in fat is a crucial first step.

Quick Summary

This guide reveals the leanest meat choices, including poultry, specific cuts of red meat, and seafood. Learn how to identify the best options at the butcher and prepare them in ways that minimize fat while maximizing flavor and nutritional benefits.

Key Points

Skinless poultry is key: Chicken and turkey breast without the skin are among the leanest meat options available.
White fish is very low in fat: Mild-flavored fish like cod and tilapia are excellent sources of lean protein.
Look for lean red meat cuts: Cuts such as beef or pork tenderloin offer less fat than other parts.
Game meats are naturally lean: Venison and bison are naturally lower in fat and cholesterol than conventional red meats.
Cooking method matters: Grilling, baking, and roasting help keep added fats to a minimum.
Always check labels: Look for 'lean' or 'extra lean' on ground meat packaging to ensure the lowest fat content.

Leanest Meat Categories: A Breakdown

When seeking the absolute leanest options, the animal type is a significant factor. White meats generally contain less fat than red meats, and within each category, specific cuts are leaner than others. For the lowest possible fat intake, lean cuts of poultry, certain types of fish, and game meats are the top contenders.

Poultry: The Go-To for Low-Fat Protein

Skinless chicken and turkey breasts are consistently ranked among the leanest meats available. To keep the fat content to a minimum, it is essential to remove the skin before cooking, as this is where most of the fat is stored.

Skinless Chicken Breast: A 100-gram serving of cooked, skinless chicken breast is exceptionally low in fat and high in protein, making it a staple for many health-conscious individuals.
Skinless Turkey Breast: Similar to chicken breast, turkey breast is a very lean, high-protein option. It can be used in place of ground beef in recipes for a healthier twist.

Fish and Seafood: Heart-Healthy Options

Many types of fish offer high-quality protein with very little fat. White fish, in particular, is an excellent low-fat choice, often providing healthy omega-3 fatty acids.

Cod: A mild-flavored white fish, cod is a fantastic source of lean protein with very low fat content.
Tilapia: Another mild, lean white fish that is easy to prepare and readily available.
Shrimp: This popular shellfish is notably low in calories and fat while being rich in protein and nutrients.

Lean Red and Game Meats: Enjoy in Moderation

While red meats are typically higher in fat, certain cuts are surprisingly lean and can be included in a balanced diet. Opting for grass-fed varieties and trimming visible fat is also a great strategy. Game meats are also naturally leaner due to their wild diets.

Pork Tenderloin: Often considered the leanest cut of pork, it offers a tender flavor with less fat than many other pork cuts.
Beef Tenderloin: This cut is known for its tenderness and also has a relatively low fat content compared to other beef options.
Venison (Deer Meat): This game meat is very lean and rich in nutrients like iron and B12.
Bison or Buffalo: Similar to venison, bison is a lean red meat that is lower in fat than many conventional beef cuts.

Comparison of Fat Content in Popular Meats (per 100g, trimmed and cooked)


Meat Type	Example Cut	Protein (g)	Fat (g)	Notes
Poultry	Skinless Chicken Breast	~30	~2.5	One of the leanest proteins available.
Fish	Cod	~28.8	~1.4	Excellent low-fat, mild-flavored white fish.
Game	Bison	~24.6	~0.8	Very low-fat red meat alternative.
Pork	Tenderloin	~28.5	~2.2	The leanest cut of pork.
Beef	Tenderloin (Filet Mignon)	~31.5	~3.0	Leaner than other popular beef cuts.
Fish	Ostrich	~23.7	~1.4	Lean red meat that is low in cholesterol.

Smart Cooking and Shopping Practices

Choosing the right cut is only half the battle; how you prepare and cook your meat is just as important. For example, using cooking methods that don't require adding extra fat, like grilling, baking, or roasting, is ideal. When shopping, always read the nutritional label, especially for ground meats, and look for labels like 'lean' or 'extra lean'. Opting for 'Choice' or 'Select' grades of beef instead of 'Prime' can also reduce overall fat content.

Conclusion: Making Healthy Choices

For those asking what kind of meat is lowest in fat, the answer involves focusing on skinless poultry breasts, white fish, and lean cuts of game or red meat. By combining smart shopping habits—checking labels and choosing lean cuts—with healthy cooking techniques, it's possible to enjoy a wide variety of meat as part of a balanced, low-fat diet. Prioritizing these options can significantly support a healthy lifestyle without sacrificing flavor or nutritional value. For more information on healthy meat choices, the British Heart Foundation offers a comprehensive guide.

Optional Outbound Link

For further reading on healthy eating and meat choices, consult the British Heart Foundation's guide.

Frequently Asked Questions

Skinless, boneless chicken breast is consistently one of the single lowest-fat options, along with white fish like cod.

No, some cuts of red meat, such as beef tenderloin and venison, can be quite lean. Choosing lean or extra-lean versions and trimming visible fat helps reduce overall fat intake.

Cooking methods like grilling, baking, poaching, or air-frying require minimal added fat and are best for maintaining the low-fat nature of lean meats.

Ground turkey is often a healthier alternative to conventional ground beef, especially when using 'ground turkey breast'. For ground beef, choose 90% lean or higher.

Not all fish are low in fat. While white fish is typically very lean, oily fish like salmon contain healthy unsaturated fats and omega-3s, which offer different health benefits.

Yes, you should remove the skin from chicken or turkey, preferably before cooking, as the skin contains a significant amount of saturated fat.

For those reducing meat, alternatives like lentils, beans, tofu, and peas offer excellent, naturally low-fat sources of protein.