What's the Fattiest Meat You Can Eat?

October 19, 2025 •

4 min read

According to nutrition data, a 100-gram serving of raw pork belly contains approximately 60 grams of fat, making it one of the fattiest meats available. This rich cut is prized for its flavor, but its high fat content is something to be aware of when considering what's the fattiest meat you can eat.

Quick Summary

An exploration of the highest-fat meat cuts, examining popular choices like pork belly, beef ribeye, and duck. Nutritional information and potential health considerations for incorporating these rich meats into a diet are covered.

Key Points

Pork Belly is Exceptionally Fatty: This cut of pork contains distinct layers of fat and meat, making it one of the highest-fat choices available, especially when compared to leaner cuts.
Prime Rib and Ribeye are Richly Marbled: The high marbling and intermuscular fat in these beef cuts are what give them their signature tenderness and beefy flavor.
Duck Meat is Naturally High in Fat: Domesticated duck, particularly with the skin on, contains significantly more fat than chicken or turkey breast, though much of its fat can be rendered during cooking.
Slow Cooking Renders Fat Effectively: Techniques like braising and roasting help to break down the fat in tough, fatty cuts like beef short ribs and pork shoulder, tenderizing the meat and enhancing flavor.
Moderation is Important for Saturated Fat: High intake of saturated fat from fatty meats can increase 'bad' LDL cholesterol, and health organizations recommend limiting consumption to reduce the risk of heart disease.
Keto and Paleo Diets Benefit from Fatty Meats: For those following high-fat dietary patterns, naturally fatty cuts of meat like ribeye and pork belly are excellent sources of the necessary macronutrients.
Cooking Methods Affect Final Fat Content: Trimming visible fat, roasting on a rack, and chilling meat juices are all ways to reduce the amount of fat consumed when eating these rich cuts.

Decoding the World of Fatty Meats

When most people think of fatty meats, certain cuts immediately come to mind. While the overall fat content of meat varies significantly depending on the animal, the specific cut, and how it is prepared, some consistently top the charts. Understanding which cuts are fattiest is crucial for anyone monitoring their fat intake, following a high-fat diet like keto, or simply seeking out the most flavorful options.

For instance, the marbling in high-grade beef, the thick skin and fat of duck, and the layered fat in pork belly all contribute to an exceptionally rich and satisfying eating experience. The rendering of this fat during cooking enhances flavor and moisture, which is why these cuts are staples in many culinary traditions. However, the high levels of saturated fat in many of these choices means they should be consumed in moderation as part of a balanced diet.

The Contenders: A Closer Look at Fatty Meats

Several cuts and types of meat consistently rank as the fattiest. These are often known for their intense flavor and melt-in-your-mouth texture, which is a direct result of their fat content.

Pork Belly: This cut from the underside of the pig is layered with meat and fat, making it one of the most notoriously fatty options. Whether uncured for roasting or cured and smoked into bacon, its high fat ensures a rich and succulent meal.
Prime Rib and Ribeye: The prime rib roast and its boneless counterpart, the ribeye steak, are celebrated for their significant marbling and pockets of intermuscular fat. This fat renders beautifully during cooking, basting the meat and keeping it moist, and is the primary reason for its revered tenderness and beefy flavor.
Duck: Domesticated duck meat, especially with the skin on, is exceptionally high in fat compared to leaner poultry like chicken breast. A substantial portion of this fat is monounsaturated, similar to olive oil, and much of it can be rendered off during cooking for use in other dishes.
Beef Short Ribs: These ribs from the chuck primal area are a flavorful cut with a rich blend of meat and fat. They are best prepared with slow, moist cooking methods like braising, which helps break down the tough meat and render the fat, creating a fork-tender result.
Pork Shoulder (Boston Butt): This versatile cut, often used for pulled pork, contains significant marbling and a fat cap that melts during a long, slow cook. This keeps the meat moist and infuses it with flavor, perfect for shredding.

Comparison Table: Fat Content of Popular Meats (per 100g)


Food Name	Total Fat (g)
Pork Belly (raw)	~60g
Prime Rib (cooked)	33.7g
Duck Meat (cooked, with skin)	15.68g
Beef Short Ribs (cooked)	19g
Ribeye Steak (cooked)	19g
Pork Loin Chop (cooked)	11.1g
Skinless Chicken Breast (cooked)	3.6g

Note: Fat content can vary significantly based on cut, preparation, and portion size.

Cooking Techniques for Fatty Meats

Properly cooking high-fat meats is essential for balancing flavor with nutritional considerations. High-temperature cooking, especially searing and grilling, can lead to the formation of HCAs and PAHs, which are associated with an increased cancer risk. However, several techniques allow for a flavorful and safer result:

Slow Cooking and Braising: For tough, fatty cuts like beef short ribs and pork shoulder, low and slow cooking methods are ideal. The low heat allows the connective tissue and fat to melt over time, tenderizing the meat and creating a rich sauce. You can also chill the juices afterward to skim off the hardened fat.
Roasting: For cuts like duck or prime rib, roasting allows the fat to render and drip away, while basting the meat with its own juices. Roasting on a rack can help drain away some of the fat.
Trimming: Simply trimming excess visible fat from the meat before cooking can significantly reduce its overall fat content. This is particularly useful for cuts with large, separable fat caps.
Pan-Searing and Grilling: While these methods use high heat, they are quick and effective for cuts like ribeye, resulting in a flavorful crust. Using a rack and controlling the temperature can mitigate some risks.

The Health Perspective: Managing High-Fat Meat Intake

While fatty meats provide great flavor and are excellent sources of protein and certain vitamins (like B12) and minerals (iron, zinc), they also contribute significantly to saturated fat intake. High saturated fat consumption can elevate 'bad' LDL cholesterol, increasing the risk of heart disease.

Moderation is Key: Health organizations like the NHS and American Heart Association recommend limiting consumption of red and processed meats high in saturated fat.
Portion Control: Following serving size recommendations, such as a 3-ounce portion of red meat, can help manage calorie and fat intake.
Choose Leaner Cuts: While the focus is on the fattiest meats, opting for leaner cuts of beef (sirloin, flank steak), pork (tenderloin, loin chops), or skinless poultry can significantly reduce fat intake.
Balance Your Plate: Pair rich meats with plenty of vegetables, whole grains, and healthy fats from plant-based sources like avocados and nuts to create a more balanced meal.

Conclusion

Ultimately, the fattiest meat you can eat depends on a combination of the animal and the specific cut. Pork belly, prime rib, and duck are among the most notable high-fat options, prized for their rich flavor and tender texture. While delicious, their high fat content, particularly saturated fat, warrants mindful consumption within a balanced diet. By understanding which cuts are fattiest and employing smart cooking techniques, you can enjoy these meats while managing your overall fat intake. For those on a keto or paleo diet, these fatty cuts offer a perfect fit, providing the high fat content necessary for ketosis. The key is always balance and being informed about what you're eating.

For more information on the nutritional content of various foods, including meat, visit the USDA FoodData Central database.

Frequently Asked Questions

Pork belly is often considered one of the fattiest meats, with a 100g serving of raw pork belly containing approximately 60g of fat. Other very fatty meats include prime rib and ribeye steak.

Not all fat in meat is unhealthy. While saturated fat can raise LDL cholesterol, some fatty meats, like duck, contain a good proportion of healthier monounsaturated fats. Balance and moderation are key to a healthy diet.

For fatty cuts, consider slow-cooking, braising, or roasting on a rack to allow excess fat to render and drain away. Trimming visible fat before cooking also helps.

Yes, many fatty meats are ideal for a keto diet, which emphasizes high fat intake. Cuts like ribeye, pork belly, and duck provide the necessary fats to help the body enter a state of ketosis.

Most wild game meats, such as venison and bison, tend to be much leaner than their domesticated counterparts due to the animals' active lifestyles. However, some wild game can still be fatty depending on the cut.

Higher temperatures can render more fat out of the meat, but can also lead to the formation of potentially harmful compounds like HCAs. Slower cooking at lower temperatures is often a safer and more effective way to tenderize and render fat.

Popular fatty pork cuts include pork belly, pork shoulder (Boston butt), pork ribs, and certain types of bacon. These are known for their flavor and tenderness when cooked properly.

Domesticated duck is typically the fattiest poultry, especially when cooked with the skin on. Dark meat chicken (thighs and drumsticks) also contains more fat than white meat (breast).