What Meats Are Lean? A Comprehensive Guide

November 23, 2025 •

4 min read

According to the USDA, a serving of meat or poultry is considered "lean" if it contains less than 10 grams of total fat, less than 4.5 grams of saturated fat, and less than 95 milligrams of cholesterol. Learning what meats are lean is key to making informed dietary choices for better health and weight management.

Quick Summary

This guide details the specific cuts of poultry, beef, pork, and fish that qualify as lean protein sources. It covers USDA standards, provides examples of the leanest cuts from each category, and offers helpful tips for preparation and cooking to maximize flavor and tenderness.

Key Points

Identify Lean Cuts: Look for specific cuts like skinless poultry breast, pork tenderloin, eye of round, and white fish, as they are lowest in fat.
Use the USDA Standard: A "lean" product contains less than 10g fat, 4.5g saturated fat, and 95mg cholesterol per serving; an "extra-lean" product has even less.
Choose Cooking Methods Carefully: Use moist-heat methods like braising, poaching, or slow-cooking, or quick methods like grilling to prevent lean meat from drying out.
Don't Overcook: Use a meat thermometer to cook lean meats to the correct internal temperature and remove them promptly to retain moisture.
Marinade and Brine for Tenderness: Soaking lean cuts in a marinade or brine helps infuse moisture and flavor, which is especially helpful for poultry.
Prioritize Low-Fat Fish: Opt for lean fish like cod, tilapia, and halibut over fattier fish like salmon or mackerel for lower overall fat intake.
Select Lean Ground Meats: For ground beef or poultry, choose options labeled as 90% lean or higher to reduce the fat content in your meals.

Understanding the Definition of Lean Meat

When navigating the meat and poultry aisle, many labels can be confusing. For a food product to be officially classified as "lean," it must meet specific nutritional criteria set by regulatory bodies like the USDA. This standard helps consumers identify options lower in fat and cholesterol. Beyond just the type of animal, the specific cut of meat, and how it is prepared, significantly impacts its leanness. For example, skinless chicken breast is inherently leaner than a chicken wing with the skin on. Choosing lean options is a popular strategy for those focused on weight management and cardiovascular health, as they provide high-quality protein with fewer calories and less saturated fat.

Lean Poultry Options

Poultry is often the first category that comes to mind when discussing lean meat. To keep poultry as lean as possible, it's crucial to remove the skin, which is where most of the fat is concentrated.

Skinless, Boneless Chicken Breast: One of the most popular and versatile lean protein choices, chicken breast is very low in fat and high in protein.
Skinless, Boneless Turkey Breast: Another excellent option, turkey breast offers similar nutritional benefits to chicken breast. Ground turkey is also a good choice, especially if labeled 93% lean or higher.
Skinless Chicken Thighs: While slightly fattier than breast meat, skinless chicken thighs are still considered a lean option and can offer more moisture and flavor.

Lean Beef Selections

For those who prefer red meat, several cuts of beef meet the lean criteria. The key is to look for cuts with "loin" or "round" in their name, as these sections tend to be the most active and have less marbling.

Eye of Round: This is consistently ranked as one of the leanest cuts of beef. It is best prepared whole as a roast to prevent it from drying out.
Sirloin Tip Side Steak: Coming from the round primal, this is another very lean and flavorful cut suitable for grilling or pan-frying.
Top Sirloin Steak: A popular choice for grilling, top sirloin is a moderately priced lean cut with a strong beef flavor.
Lean Ground Beef: When purchasing ground beef, look for packages that are at least 90% lean to minimize fat content. The leaner the percentage, the better.

Lean Pork Cuts

Pork often gets a bad reputation, but it offers some very lean cuts that are a great source of protein and nutrients like thiamin, niacin, and selenium.

Pork Tenderloin: Widely considered the leanest cut of pork, the tenderloin is a versatile option for roasting, grilling, or slicing into medallions.
Pork Loin Chops: These chops are a great lean option, particularly when trimmed of excess visible fat.
Sirloin Pork Chops: Similar to loin chops, sirloin chops offer a lean profile and are great for grilling or baking.

Lean Fish and Game Meats

Many types of fish are naturally low in fat, and wild game meats tend to be leaner than their domesticated counterparts due to their more active lifestyles.

Cod: A flaky, white fish that is incredibly low in fat and high in protein.
Tilapia: Another white fish known for its mild flavor and very low fat content.
Halibut: A firmer, lean fish that is versatile in cooking and offers a good protein boost.
Venison: As a game meat, venison is very lean and packed with nutrients. It makes an excellent, lower-fat alternative to beef.
Bison: Another type of game meat, ground bison is similar to lean ground beef but can be even leaner.

Comparison of Lean vs. Fatty Meats


Feature	Lean Meats	Fatty Meats
Fat Content	Significantly lower fat content.	Higher fat content, often with noticeable marbling.
Calories	Lower in calories per serving.	Higher in calories due to fat content.
Protein	Excellent source of high-quality protein.	Still a good source of protein, but fat makes up a larger proportion.
Flavor Profile	Often milder flavor; depends on seasonings and cooking method.	Richer, more intense flavor derived from the fat.
Cooking Method	Best with moist heat, marinades, or quick-cooking methods to prevent dryness.	Ideal for slow-cooking, roasting, or braising, as fat melts to add moisture.
Examples	Skinless Chicken Breast, Eye of Round, Pork Tenderloin, Cod.	Chicken Wings (with skin), Ribeye Steak, Pork Belly, Salmon.

Cooking Tips for Keeping Lean Meat Tender

Because of their low-fat content, lean meats can sometimes dry out during cooking if not handled properly. Here are some techniques to help you achieve tender, juicy results:

Marinade or Brine: Marinating or brining lean cuts adds moisture and flavor. A salt-based brine helps the meat absorb and retain moisture, which is especially effective for poultry.
Moist-Heat Cooking Methods: Opt for cooking methods that involve moisture, such as poaching, steaming, or braising. For beef, braising tough, lean cuts like the eye of round can produce a surprisingly tender result.
Cook to Temperature, Not Time: Using a meat thermometer is the most reliable way to prevent overcooking. Remove the meat from the heat as soon as it reaches its safe internal temperature to preserve moisture.
Rest the Meat: After cooking, let the meat rest for several minutes. This allows the juices, which have been pushed to the center, to redistribute evenly throughout the cut, resulting in a more succulent final product.

Conclusion

Choosing lean meats is an effective way to improve your dietary health without sacrificing the nutritional benefits of meat. By understanding the USDA's criteria for lean and extra-lean products, selecting specific cuts like skinless poultry breasts, beef sirloin or round, pork tenderloin, and white fish, and using proper cooking techniques, you can enjoy flavorful, high-protein meals with less fat. Whether for weight management, muscle building, or heart health, incorporating a variety of these lean options into your diet is a smart and satisfying choice. For more health tips and recipes, you can explore resources from reputable organizations like the British Heart Foundation.

Frequently Asked Questions

The leanest cut of chicken is the boneless, skinless chicken breast, as it contains very little fat and a high concentration of protein per serving.

Lean cuts of beef include eye of round, top sirloin, bottom round, and sirloin tip side steak. You can also find lean ground beef, typically labeled as 90% lean or higher.

Yes, pork tenderloin is the leanest cut of pork and is an excellent option for a low-fat diet. Other lean pork choices include loin chops and sirloin roast.

For ground beef or other ground meats, a product is generally considered lean if it is at least 90% lean. Checking the percentage on the label is the best way to ensure you are getting a low-fat option.

No, fish are categorized as either lean or fatty. Lean fish, which are low in fat, include cod, tilapia, and halibut. Fatty fish, such as salmon and mackerel, are high in beneficial omega-3 fatty acids.

To prevent lean meat from becoming dry, use cooking methods that add moisture, such as marinating, brining, poaching, or slow-cooking. Using a meat thermometer to avoid overcooking is also crucial.

Yes, game meats such as venison are generally very lean because wild animals have more active lifestyles. They offer a flavorful, low-fat alternative to traditional red meat.