What meats have unsaturated fats? A comprehensive guide for a healthier diet

November 6, 2025 •

3 min read

According to the American Heart Association, replacing saturated fats with unsaturated fats can lower your cholesterol and reduce the risk of heart disease. This guide will detail what meats have unsaturated fats, helping you make informed choices for a balanced and heart-healthy diet.

Quick Summary

This article explores which meat sources, including fish, poultry, and specific cuts of red meat, contain beneficial unsaturated fats. It breaks down monounsaturated and polyunsaturated fats, discusses how cooking methods affect nutritional value, and provides practical advice for incorporating these healthy fats into your meals.

Key Points

Fish is a top source: Fatty fish like salmon, mackerel, and herring are packed with beneficial omega-3 polyunsaturated fatty acids.
Poultry offers lean options: Skinless chicken and turkey breast provide a low-fat, high-protein choice with a favorable unsaturated fat profile.
Lean red meat has monounsaturated fats: Cuts of beef and pork with 'loin' or 'round' in their name contain significant amounts of monounsaturated fat, similar to olive oil.
Grass-fed beef is more favorable: This type of beef often contains higher levels of omega-3s compared to grain-fed versions.
Cooking method matters: Grilling, baking, or steaming is healthier than frying, as it reduces overall fat content and prevents lipid oxidation.
Visible fat should be trimmed: For cuts of red meat, trimming visible fat before or after cooking helps to reduce saturated fat intake.
Unsaturated fats lower bad cholesterol: Consuming unsaturated fats instead of saturated fats can help improve your cholesterol levels and heart health.

Understanding Unsaturated Fats in Meat

Unsaturated fats are a key component of a healthy diet, particularly for heart health, as they help to lower 'bad' LDL cholesterol and raise 'good' HDL cholesterol. While plant-based foods are often highlighted for their high unsaturated fat content, many animal products, including various meats, also contain significant amounts. Meat contains a mixture of both saturated and unsaturated fats, but focusing on lean cuts and specific animal types can significantly shift the fatty acid profile toward the healthier, unsaturated variety.

Poultry: A Lean Source of Unsaturated Fat

Chicken and turkey are widely regarded as lean protein sources with a favorable fat profile. Much of the fat in poultry is found in the skin, which can be easily removed. Chicken fat has a higher ratio of unsaturated to saturated fatty acids compared to red meat, including monounsaturated and polyunsaturated fats like linoleic acid. Turkey meat also contains a significant amount of monounsaturated fat. Skinless breast meat is the leanest option for both chicken and turkey.

Fish: The Gold Standard for Omega-3s

Fish is an excellent source of polyunsaturated fats, especially beneficial omega-3 fatty acids. The American Heart Association recommends two servings of fish per week, particularly fatty fish, to reduce cardiovascular disease risk.

Fatty Fish: Salmon, mackerel, herring, and sardines are rich in EPA and DHA, omega-3s beneficial for heart and brain health.
Other options: Trout and albacore tuna also provide unsaturated fats.

Red Meat: Leaner Cuts with a Good Fat Profile

Many lean cuts of beef, pork, and lamb contain a considerable amount of monounsaturated fats. About half of the fat content in beef is monounsaturated. Choosing the right cuts and cooking methods is key.

Beef: Opt for cuts like sirloin or eye of round, or lean ground beef (95% or 97%). Grass-fed beef can offer a better omega-3 to omega-6 ratio.
Pork: Lean cuts like loin chops, tenderloin, and sirloin chops are good sources of monounsaturated fat.
Lamb: Lean leg or chop cuts also provide unsaturated fats.

A Comparison of Meat Fat Profiles

This table compares the approximate fat composition of various cooked, lean meat options to highlight their unsaturated fat content.


Meat Source	Primary Fat Type	Monounsaturated Fat (approx.)	Polyunsaturated Fat (approx.)	Notes
Skinless Chicken Breast	Protein	Moderate (~1.2g per 100g)	Low-Moderate (~0.8g per 100g)	Very lean option; fat content is low.
Skinless Turkey Breast	Protein	Moderate (~2.7g per 100g)	Moderate (~1.8g per 100g)	Slightly more fat than chicken, but largely unsaturated.
Salmon	Omega-3 PUFA	Moderate	High	Excellent source of heart-healthy Omega-3s.
Lean Beef (Loin/Round)	MUFA/Protein	High (~half of total fat)	Low	A balanced fat profile, choose lean cuts.
Lean Pork (Loin)	MUFA/Protein	High	Low	Similar to lean beef, with significant MUFA.
Mackerel	Omega-3 PUFA	Moderate	High	Another top source for marine Omega-3s.
Grass-Fed Beef	MUFA/Protein	High	Higher (than grain-fed)	Better omega-3 ratio, more favorable fat profile.

The Importance of Cooking Methods

Cooking methods impact nutritional profile. High-temperature cooking like deep-frying can create less healthy oxidized lipids. Prefer methods like:

Grilling or baking on a rack allows fat to drip away.
Sous vide and steaming are low-temperature methods preserving nutrients.
Marinating with herbs can protect lipids during cooking.

Conclusion

Meat, when chosen and prepared correctly, can contribute unsaturated fats to the diet. Fatty fish is a great source of omega-3s. Lean poultry offers a good balance of protein and beneficial unsaturated fats. Lean red meat provides monounsaturated fat. Choosing these options and healthy cooking methods is key for managing fat intake and supporting health.

Authority Link

For more information on the health benefits of different types of fats, you can visit the American Heart Association website.

Frequently Asked Questions

Saturated fats are typically solid at room temperature and primarily come from animal sources, while unsaturated fats are liquid at room temperature and found in both plant and animal foods. Saturated fats can raise 'bad' LDL cholesterol, whereas unsaturated fats help lower it, reducing the risk of heart disease.

Yes, grass-fed beef generally has a better fatty acid profile, including higher levels of omega-3 fatty acids, compared to grain-fed beef. While both contain a mix of saturated and unsaturated fats, the diet of the animal impacts the overall composition.

Dark meat in poultry contains more fat overall, including unsaturated fat, than white meat. However, white meat options like skinless breast are significantly leaner and lower in both saturated and total fat.

Choose lean cuts of meat (e.g., sirloin, tenderloin), prioritize fatty fish like salmon and mackerel, and opt for skinless poultry. Additionally, incorporate healthier cooking methods like baking or grilling instead of frying.

While fish is the richest source of omega-3s, other meats like grass-fed beef also contain them. However, the levels are typically much lower than in fatty fish, so diversifying your protein sources with fish, walnuts, and flaxseeds is recommended to meet your omega-3 needs.

No, processed meats are generally high in saturated fat, sodium, and often contain unhealthy additives. They are considered a 'discretionary food' and should be limited in a heart-healthy diet.

Yes, a significant portion of the fat in poultry is located in the skin. Removing the skin before cooking or eating dramatically reduces the fat content, making it a much leaner protein source.