What part of meat has less fat? A guide to leanest cuts

December 23, 2025 •

4 min read

According to the USDA, a cut of meat can be labeled "lean" if it contains less than 10 grams of total fat per serving. Understanding what part of meat has less fat is crucial for making informed dietary choices, whether your goal is weight management, heart health, or simply a balanced diet.

Quick Summary

This guide details the specific parts of beef, pork, poultry, and fish that are the leanest. It explains how to identify these cuts and provides practical advice on preparing them for a healthy, delicious meal.

Key Points

Round and Loin for Beef: The leanest cuts of beef, such as eye of round and top sirloin, come from the hindquarters and back of the animal, where muscles are more active.
Pork Tenderloin is Key: The most consistently lean cut of pork is the tenderloin, followed closely by the loin chops.
Skinless White Meat Poultry: Skinless chicken and turkey breast are the absolute leanest options in poultry, with most fat concentrated in the skin and dark meat.
White Fish for Low Fat: Fish like cod, haddock, and tilapia are the leanest choices, while fattier fish like salmon contain beneficial omega-3s but higher overall fat.
Cooking Technique Matters: Proper cooking methods like marinating, using moist heat, and avoiding overcooking are vital to keep lean meat tender and juicy.

Understanding Lean Meat

Lean meat is not just a healthy choice, but also a smart one for home cooks aiming for specific nutritional goals. The fat content can vary dramatically depending on the animal and the specific muscle tissue used. Muscles that are worked more frequently, such as those in the legs and round, tend to have less fat. Conversely, areas with more connective tissue and less movement, like the belly, are often much higher in fat. By learning to distinguish these cuts, you can take control of your fat intake without sacrificing flavor or nutrition.

The Leanest Cuts of Beef

When it comes to beef, the round and loin sections are your best bet for low-fat options. These are the muscles from the hindquarters and back of the animal. Here are some of the top choices for beef:

Eye of Round Roast and Steak: Sourced from the back leg, this cut is exceptionally lean and low in fat, making it an excellent choice for roasts or jerky.
Top Sirloin Steak: A flavorful and relatively tender cut from the sirloin, it's significantly leaner than other steak options.
Tenderloin (Filet Mignon): Renowned for its buttery tenderness, the tenderloin is one of the leanest and most sought-after cuts of beef.
Top Round Roast and Steak: Also from the round, this cut is versatile and provides a great balance of low fat and affordability.
Sirloin Tip Side Steak: This cut from the round is very lean because the muscle is used frequently.

The Leanest Cuts of Pork

Pork has come a long way from the fatty roasts of the past. Today's pork offers numerous lean options, especially from the loin section. The key is to look for cuts with minimal visible fat.

Pork Tenderloin: The undisputed leanest cut of pork, the tenderloin is a long, thin strip of meat known for being very tender and quick to cook.
Pork Loin Chops: These chops come from the same muscle as the tenderloin. Center-cut loin chops are particularly lean, especially when trimmed of any excess fat.
Pork Sirloin Roast: Taken from the back of the pig near the rear, this roast is lean and can be an economical, healthy choice.

The Leanest Cuts of Poultry

For most people, poultry is synonymous with lean protein, but it is important to choose the right cut and preparation method. The white meat of chicken and turkey is naturally lower in fat than the dark meat.

Skinless Chicken Breast: This is the benchmark for lean protein. Removing the skin before cooking drastically reduces the fat content, as much of the fat is concentrated there.
Skinless Turkey Breast: Similar to chicken breast, skinless turkey breast is a very lean and low-calorie protein source.
Skinless Chicken Tenderloin: A smaller, more tender strip of meat from the breast, the tenderloin is an excellent, low-fat option that cooks quickly.

The Leanest Types of Fish

Fish is often recommended for a healthy diet, but its fat content varies widely. White fish are generally the leanest, while oily fish like salmon and mackerel contain more fat, though it is the beneficial omega-3 variety.

Cod: A flaky, mild-flavored white fish that is extremely low in fat and calories.
Haddock: Another very lean white fish, often used interchangeably with cod.
Tilapia: A popular, low-fat white fish that is widely available.
Flounder and Sole: These flatfish are known for their delicate texture and minimal fat content.

Lean Meat Nutritional Comparison

To put the fat content into perspective, here is a comparison of some popular lean protein sources per 3.5-ounce (100g) cooked serving.


Cut	Protein (g)	Total Fat (g)	Saturated Fat (g)
Skinless Chicken Breast	31	3.6	0.9
Pork Tenderloin	~30	~3.0	<1.0
Top Sirloin Steak	~26	~2.0	~1.0
Cod	~20	~0.5	<0.1

Note: Values are approximate and can vary based on preparation method and specific cut.

Tips for Cooking Lean Meat

Since lean meat has less fat, it can dry out quickly if not cooked correctly. Here are some tips to keep your meals moist and delicious:

Marinate: Using a marinade with an acidic base (like vinegar or citrus juice) helps tenderize the meat while adding flavor.
Use Moist Heat: For tougher, leaner cuts like round steak, use slow-cooking methods such as braising or stewing to break down muscle fibers.
Do Not Overcook: Overcooking is the number one enemy of lean meat. Use a meat thermometer to cook to the correct internal temperature. For beef, aim for medium-rare or medium.
Trim Visible Fat: Before cooking, trim off any visible fat from the edges of the meat to reduce its fat content further.
Rest the Meat: Allow your cooked meat to rest for a few minutes before slicing. This lets the juices redistribute, resulting in a more tender and juicy piece.

Conclusion

Choosing meat with less fat doesn't mean sacrificing flavor or variety. By understanding which cuts from beef, pork, poultry, and fish are the leanest—and using proper cooking techniques—you can enjoy delicious, healthy meals. Focusing on the round and loin for red meats, skinless breast for poultry, and white fish varieties will consistently lead you toward lower-fat options. For more insights into making healthier choices, you can consult resources like the American Heart Association.

Frequently Asked Questions

The eye of round roast or steak is one of the leanest beef cuts available, with minimal intramuscular and visible fat.

Skinless chicken breast and pork tenderloin are both exceptionally lean. A 3-ounce cooked serving of chicken breast has slightly less fat and calories than a comparable serving of pork tenderloin.

According to the USDA, "lean" meat contains less than 10g of fat, 4.5g of saturated fat, and 95mg of cholesterol per 100g serving. "Extra lean" has even stricter limits: less than 5g of fat, 2g of saturated fat, and 95mg of cholesterol.

To prevent lean meat from drying out, marinate it before cooking, use moist-heat cooking methods like braising or stewing, and be careful not to overcook it. Cooking to medium-rare or medium for beef and using a meat thermometer is recommended.

Not always. The fat content of ground turkey can vary. You must check the label. Some ground turkey products can have a fat percentage similar to or even higher than lean ground beef. Opt for 93% or higher lean ground turkey.

No. Fish is categorized into lean and fatty types. White fish like cod and tilapia are very low in fat, while oily fish such as salmon and mackerel are higher in fat, although it is the heart-healthy omega-3 type.

Yes, removing the skin from poultry significantly reduces its fat content. Most of the fat in poultry is located in or just under the skin. By removing it, you can cut the fat content by up to 50%.