What Meat is the Lowest in Calories? Your Guide to Lean Protein

October 23, 2025 •

3 min read

According to the USDA, a 3-ounce serving of cooked cod provides fewer than 60 calories, making fish one of the primary contenders for what meat is the lowest in calories. Choosing lean protein sources is vital for weight management, and understanding calorie content is the first step toward making informed dietary choices.

Quick Summary

This guide breaks down the lowest-calorie meat options, comparing poultry, seafood, and red meat based on nutritional data. It offers practical tips for selecting lean cuts and preparing them to maintain a low-calorie profile, helping you make healthier choices.

Key Points

Seafood is often the lowest calorie meat: White fish like cod and shrimp consistently top the list due to their naturally low-fat content.
Skinless poultry is a top contender: Chicken and turkey breast, specifically with the skin removed, are extremely lean and high in protein.
Choose lean cuts of red meat: Options like venison and pork tenderloin offer lower calories than fattier red meats, especially when trimmed of visible fat.
Preparation method is crucial: Grilling, baking, and steaming are preferable to frying, as they don't add extra fat and calories.
Always check nutrition labels: Calorie and fat content can vary between cuts and brands, particularly for ground meats.

Demystifying Lean Protein: Calories in Common Meats

When counting calories, understanding how different meats stack up is crucial. Calories in meat come primarily from fat and protein, but the ratio varies dramatically by animal and cut. Leaner cuts of any animal will naturally have fewer calories, but some types of meat are inherently lower in fat content, and thus calories, from the start.

Poultry: The Lean-Meat Champion

Poultry, specifically turkey and chicken breast, consistently ranks among the lowest-calorie meat options. For instance, a 100-gram (about 3.5 ounces) serving of skinless, boneless turkey breast contains approximately 114 calories, while skinless, boneless chicken breast hovers around 165 calories for the same portion. The key is removing the skin, which is the fattiest part of the poultry. This makes white meat poultry a staple in many weight-loss diets due to its high protein and low-fat profile.

Turkey Breast: Versatile and very lean, perfect for sandwiches, stir-fries, and salads.
Chicken Breast: An incredibly common protein source, great for grilling, baking, or boiling.
Ground Poultry (Extra Lean): When buying ground turkey or chicken, look for “extra lean” to ensure the lowest fat and calorie content. Labels typically specify the lean-to-fat ratio (e.g., 99% lean).

Seafood: An Abundance of Low-Calorie Choices

The ocean offers a treasure trove of low-calorie meat options, many of which also provide heart-healthy omega-3 fatty acids. White fish, in particular, tends to have a significantly lower calorie count compared to fattier fish like salmon, though both are excellent choices.

Cod: A very lean, flaky white fish that provides a substantial amount of protein for very few calories, around 82 per 100 grams.
Shrimp: These shellfish are packed with protein and low in calories, making them ideal for salads and lighter dishes.
Tilapia: Another mild-flavored white fish, tilapia is low in fat and easily absorbs the flavor of seasonings, making it a versatile diet protein.

Red Meat: Lean Cuts to Consider

For red meat enthusiasts, there are still low-calorie options available, provided you choose lean cuts and trim all visible fat. The key is moderation and smart selection.

Venison: This wild game is exceptionally lean, with approximately 116 calories per 100 grams, and is also rich in nutrients like iron and B12.
Pork Tenderloin: Often called “the other white meat,” this cut of pork is surprisingly lean, with about 120 calories per 100 grams.
Bison: Similar to venison, bison meat is lean and an excellent source of high-quality protein and nutrients.

Comparison of Meats by Calorie Content (per 100g serving)

To put it all into perspective, here is a comparison table of various meat types and their approximate calorie counts, assuming they are prepared without added fats like oil or butter.


Meat Type (100g, cooked)	Approximate Calories	Protein (g)	Fat (g)	Notes
Cod (white fish)	82	18	<1	Mild flavor, versatile cooking
Shrimp	85	20	<1	Quick-cooking, great for salads
Turkey Breast (skinless)	114	23.6	1.5	Very lean, high in protein
Venison	116	26	2.7	Game meat, rich in nutrients
Pork Tenderloin	120	20	3	Leanest cut of pork
Chicken Breast (skinless)	165	31	3.6	Most common lean poultry
Extra Lean Ground Beef (90%)	175	25	8	Lean red meat option

Tips for Keeping Calories Low

Choosing the right meat is only half the battle; how you prepare it also makes a difference. Avoid deep frying, as it adds significant fat and calories. Instead, opt for cooking methods that require minimal added fat.

Grilling and Baking: These methods cook the meat with its own fat, allowing some to drip away. Using a dry rub or a spritz of cooking spray can add flavor without excess calories.
Boiling or Poaching: For an even lower-calorie option, boiling or poaching your meat, especially poultry, ensures no extra fat is introduced during cooking.
Sautéing with minimal oil: If you need to pan-cook, use a small amount of healthy oil or a non-stick pan to reduce fat. Consider sautéing with a broth or wine for added moisture and flavor.

Conclusion

While there is no single answer to what meat is the lowest in calories, seafood like cod and shrimp, along with skinless turkey and chicken breast, are consistently at the top of the list. Lean red meats, such as venison and pork tenderloin, also offer excellent low-calorie choices when prepared correctly. For anyone looking to manage their weight or build a healthier diet, prioritizing these lean proteins can be a highly effective strategy.

For more information on dietary needs and nutritional facts, the USDA's FoodData Central database is a valuable resource. By understanding the nutritional content and using healthy cooking methods, you can enjoy flavorful meals without sacrificing your health goals.

Frequently Asked Questions

White fish, such as cod and shrimp, typically contain the fewest calories per serving due to their low-fat content. Skinless poultry, like turkey and chicken breast, is also very low in calories.

Skinless turkey breast is generally slightly lower in calories than skinless chicken breast. A 100-gram serving of turkey breast has approximately 114 calories, while chicken breast has about 165 calories for the same size serving.

The lowest calorie red meat options are lean cuts like venison and pork tenderloin. Venison is particularly low in fat, making it an excellent choice for a lower-calorie red meat.

Yes, cooking methods significantly impact the final calorie count. Frying in oil or butter adds fat and calories, while grilling, baking, or steaming does not, helping to keep the meal lean and low-calorie.

Ground meat can be a good low-calorie option if you choose extra-lean varieties. Look for labels indicating a high lean-to-fat ratio, such as 99% lean ground turkey or 90% lean ground beef.

Not all fish are lower in calories. Lean white fish like cod and tilapia are lower in calories than skinless chicken or turkey breast. However, fattier fish like salmon have a higher calorie count, although they offer healthy fats.

To reduce the calories of meat at home, start by trimming all visible fat. Always remove the skin from poultry before or after cooking. Choose cooking methods like grilling, baking, or steaming, and avoid adding excessive oil, sauces, or breading.