What meat is classed as lean? A complete nutritional breakdown

October 11, 2025 •

3 min read

The United States Department of Agriculture (USDA) defines a 'lean' cut of meat as having less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 100-gram serving. Knowing what meat is classed as lean? is a foundational step toward building a healthy, balanced diet.

Quick Summary

Lean meat, defined by USDA standards, contains less than 10g of total fat per 100g serving and is a good source of protein. Options include skinless poultry, specific cuts of beef and pork, most fish, and game meats. Healthy cooking methods also help maintain low fat levels.

Key Points

Lean Meat Definition: According to USDA standards, a 'lean' cut contains less than 10g of total fat, 4.5g or less of saturated fat, and less than 95mg of cholesterol per 100g serving.
Top Lean Poultry: Skinless chicken and turkey breast are staple lean options. Removing the skin from other poultry parts can also make them a lean choice.
Lean Red Meat Cuts: For beef and pork, look for cuts with "round," "sirloin," or "loin" in the name, as these are typically the leanest.
Low-Fat Fish: White fish varieties like cod, haddock, and tilapia are naturally low in fat and excellent sources of protein.
Healthy Cooking Methods: To maintain leanness, prepare meat by grilling, baking, or broiling instead of frying.
Nutrient-Rich Protein: Lean meats are high in quality protein, essential vitamins (B12, B6), iron, and zinc, supporting muscle growth and overall health.

Defining Lean and Extra Lean

For meat to be labeled 'lean' in the U.S., it must meet specific nutritional criteria per 100-gram serving (about 3.5 ounces) when cooked. These standards include limits on total fat, saturated fat, and cholesterol. 'Extra lean' has even stricter requirements. These labels assist consumers in making healthy choices.

What meat is classed as lean?: A breakdown by type

Lean Poultry

Leanest poultry options are typically white meat cuts without skin.

Chicken Breast (skinless): A popular low-fat choice.
Ground Chicken/Turkey (extra lean): Choose options with 93% lean or higher.
Turkey Breast (skinless): Similar to chicken breast, it's a lean protein source. Dark meat can also be lean if the skin and visible fat are removed.

Lean Red Meats

Many cuts of beef, pork, and lamb can be lean if you select the right cuts and trim fat.

Lean Beef: Look for "round," "loin," or "sirloin" cuts. Top sirloin, top round, eye of round, and flank steak are good options. Choose ground beef that is 90% lean or higher.
Lean Pork: Pork tenderloin is notably lean. Loin chops are also a good choice.
Lean Lamb: Cuts like lamb loin can be lean when trimmed.

Lean Fish and Seafood

Fish and seafood are generally lean protein sources, with varying fat content and often beneficial omega-3 fatty acids.

Lean Fish (White Fish): Cod, haddock, pollock, halibut, and tilapia are low in fat and high in protein.
Fatty Fish: Salmon, tuna, and mackerel are higher in fat but contain healthy Omega-3s.
Seafood: Shellfish like shrimp and mussels are typically low in fat.

Lean Game Meats

Game meats often have lower fat due to diet and activity.

Venison: Lower in fat than beef.
Bison: Leaner than beef with less saturated fat.
Rabbit: A very lean option.

Lean vs. Fatty Meats: Nutritional Comparison

Comparing lean and fatty meats highlights differences in calories and saturated fat. Here’s a typical comparison per 100-gram cooked serving:


Feature	Lean Meat (e.g., skinless chicken breast)	Fatty Meat (e.g., pork belly)
Total Fat	~3-4 grams	~20-30 grams
Saturated Fat	~1 gram	~7+ grams
Calories	~150-160	~300+
Protein	~32 grams	~17 grams (varies)
Satiety	High, aids weight management	Moderate, higher caloric density

Tips for Choosing and Cooking Lean Meats

Make healthier choices by following these tips:

Check Labels: Look for 'lean' or 'extra lean' labels, or choose ground meat that is 90% lean or higher.
Trim Fat: Always remove visible fat from red meat and skin from poultry before cooking.
Select Appropriate Cuts: Opt for beef and pork cuts with "round" or "loin" in the name.
Use Healthy Cooking Methods: Grill, bake, broil, or steam instead of frying.
Control Portions: Even lean meats should be consumed in moderation, with a 3-ounce portion being a good guideline.

The Role of Lean Meat in a Balanced Diet

Including lean meat in your diet provides essential protein for muscle repair and growth, and contributes to feeling full, which can help with weight management. Lean meats are also a good source of vital nutrients like B-vitamins, iron, and zinc. Choosing lean options supports heart health by helping to manage saturated fat intake. For further dietary guidance, resources from organizations like the American Heart Association are valuable.

Conclusion

Identifying what meat is classed as lean? is fundamental for a healthy diet. By understanding the USDA's definitions and knowing which cuts of poultry, red meat, and fish meet these criteria, you can make informed choices. Prioritizing skinless white meat poultry, "loin" or "round" cuts of beef and pork, and low-fat fish provides high-quality protein and essential nutrients while keeping saturated fat lower. Combining these choices with healthy cooking methods makes lean meat a beneficial part of a balanced nutrition plan.

Frequently Asked Questions

The difference is based on fat content. Per 100g cooked serving, 'lean' meat has less than 10g of fat, while 'extra lean' has less than 5g. Both classifications also have specific limits on saturated fat and cholesterol.

White meat, such as chicken and turkey breast, is generally lean, but you must remove the skin to significantly reduce the fat content. Dark meat can also be lean if the skin is removed.

A reliable method is to look for cuts that include the words "loin" or "round" in their name, such as top sirloin or eye of round. Also, check the packaging for official "lean" or "extra lean" labels.

No, fish can be categorized into lean (white fish like cod) and fatty (oily fish like salmon). While fatty fish have more fat, it is often healthy Omega-3 fat. For the lowest fat, opt for white fish or shellfish.

Yes, cooking method is crucial. Grilling, baking, broiling, and steaming help keep fat content low, whereas frying adds unhealthy fats. Trimming visible fat before cooking also helps.

Some processed meats, like deli meats, may be labeled 'lean,' but they often contain high levels of added sodium, preservatives, and other additives. It is generally recommended to opt for fresh, unprocessed lean meat instead.

Grass-fed beef tends to be naturally leaner and has a better fatty acid profile, including more Omega-3s. However, leanness also depends on the cut, age, and grade of the beef, so it's still best to check the label.