What Meat Is Lowest in Saturated Fat? A Comprehensive Guide

October 19, 2025 •

3 min read

The American Heart Association recommends limiting saturated fat to less than 6% of your daily caloric intake to improve heart health. With this guideline in mind, what meat is lowest in saturated fat when planning your meals for better cardiovascular wellness?

Quick Summary

The lowest saturated fat meat options typically include skinless poultry like chicken or turkey breast, many types of fish, and extra-lean cuts of red meat. Proper trimming and healthy cooking techniques further minimize fat content for a healthier diet.

Key Points

Prioritize Skinless Poultry: Skinless chicken and turkey breast are among the lowest saturated fat meat options available, making them ideal for a heart-healthy diet.
Choose Fish for Healthy Fats: Many fish species, particularly fatty fish like salmon and mackerel, offer heart-beneficial omega-3 fatty acids along with low saturated fat content.
Select Lean Red Meat Cuts: When consuming red meat, opt for extra-lean ground beef (90%+) and cuts labeled as 'loin,' 'round,' or 'sirloin' to minimize saturated fat.
Master Low-Fat Cooking: Methods like baking, grilling, and broiling are preferable over frying, as they allow fat to drain away and avoid adding extra saturated fats.
Always Trim Visible Fat: A simple but effective way to reduce saturated fat is to trim any visible fat from meat and remove poultry skin before cooking.
Moderate Portions are Key: Even with lean meats, controlling portion sizes is important for managing overall calorie and fat intake.

Understanding Saturated Fat and Your Health

Saturated fat is a type of dietary fat that can raise your 'bad' (LDL) cholesterol levels, increasing the risk of heart disease and stroke. While meat can be a significant source of saturated fat, it also provides essential nutrients like protein, iron, and B vitamins. Therefore, making informed choices about the types and cuts of meat you consume is crucial for a balanced, heart-healthy diet. This guide explores the leanest meat options available and how to incorporate them into your meals effectively.

The Top Contenders: Poultry, Fish, and Lean Meats

Poultry: The Perennial Favorite

White meat from poultry, particularly the breast without skin, is one of the leanest protein sources available. Chicken breast is renowned for its low saturated fat content and high protein levels, making it a staple in many health-conscious diets. Turkey breast is another excellent, very low-fat option, often even leaner than chicken breast. It is essential to remove the skin before cooking, as this is where a large portion of the fat is stored.

Fish: A Heart-Healthy Powerhouse

Fish is an exceptional choice for those seeking to reduce saturated fat intake. Fatty fish like salmon, mackerel, and herring are celebrated for their high levels of omega-3 fatty acids, which actively benefit heart health. While these fish contain more fat overall, it is predominantly healthy, unsaturated fat. Other fish varieties, such as cod and tilapia, are naturally low in both total and saturated fat.

Game Meat and Lean Red Meats

While often higher in saturated fat than poultry or fish, certain red meats can still be part of a healthy diet if chosen wisely. Game meats, such as venison, are known for being exceptionally lean and low in saturated fat. For more common options, look for very lean cuts of beef, pork, and lamb. Extra-lean ground beef (90% or higher) is a far healthier alternative to regular ground beef. Lean cuts of beef include round, sirloin, and chuck, while pork tenderloin and loin are excellent choices. Always trim off any visible fat before cooking.

Comparative Table of Saturated Fat Content (per 100g, approx.)


Food Name	Saturated Fat (g)	Type
Turkey Breast	0.59	Poultry
Extra Lean Ground Turkey	0.72	Poultry
Skinless Chicken Breast	1.00	Poultry
Venison	1.40	Game Meat
Pork Tenderloin	1.40	Pork
Extra Lean Ground Beef	2.70	Beef
Salmon (Wild, Sockeye)	~2.5 (variable)	Fish
Lean Ground Beef (90%)	4.70	Beef

Smart Cooking Methods to Minimize Fat

Your cooking preparation can significantly impact the final saturated fat content of your meal. Healthy cooking methods avoid adding unnecessary fats and allow any existing fat to drain away.

Baking and Broiling: These methods use radiant heat to cook food and do not require adding oil or butter. Baking lean poultry or broiling fish fillets are excellent choices for a low-fat meal.
Grilling: Grilling is another superb option for cooking lean meats. The heat from the grill allows fat to drip away, rather than having the meat cook in it.
Stewing and Roasting: For cuts that require longer cooking times, stewing or roasting can be effective. After cooking, chill the juices and skim the hardened fat from the top before serving.
Steaming and Poaching: These gentle, moist-heat methods do not require any added fat and are ideal for delicate fish fillets and chicken breasts.
Trim and Drain: Always trim visible fat from meat and remove poultry skin before cooking. For ground meats, drain the fat after browning to reduce the final fat content.

Conclusion: Making Heart-Healthy Protein Choices

When seeking to reduce saturated fat in your diet, the best strategy is to prioritize lean, unprocessed meats and use healthy cooking techniques. Skinless chicken and turkey breast consistently offer the lowest saturated fat levels among all meats. Fish, particularly fatty varieties, provides heart-healthy omega-3s and is an excellent low-saturated-fat protein. Even with red meat, selecting extra-lean cuts and properly trimming them can significantly reduce your saturated fat intake. By combining these smart choices with preparation methods that minimize added fats, you can build a nutritious diet that benefits your heart without sacrificing the benefits of animal protein. For additional resources on healthy eating, visit the American Heart Association's website.

Frequently Asked Questions

Skinless turkey breast generally has the lowest amount of saturated fat, followed closely by skinless chicken breast and certain types of fish.

Most fish is low in saturated fat, but some varieties, particularly fatty fish like salmon, contain more fat overall. However, this is primarily beneficial unsaturated fat, including omega-3s, which is good for heart health.

To reduce saturated fat in ground beef, choose extra-lean varieties (90% fat-free or higher). After browning, drain the excess fat by rinsing the cooked meat in a colander under warm water and patting it dry.

No, not all cuts of pork are high in saturated fat. Lean cuts like pork tenderloin and pork loin are relatively low in saturated fat and can be included in a heart-healthy diet.

Chicken breast is significantly lower in saturated fat than chicken thigh, especially when the skin is removed. Dark meat like thighs contains more fat overall than white meat.

Yes, game meats like venison are typically much leaner and lower in saturated fat than most conventional red meats, making them a healthier alternative.

Yes, cooking methods matter. Grilling, baking, and broiling can help render and drain off existing fat, while frying in butter or oil can add unwanted saturated fat.