Which Has More Saturated Fat, Chicken or Beef? A Nutritional Comparison

November 19, 2025 •

4 min read

According to the American Heart Association, red meat like beef generally has more saturated fat than skinless chicken. But to know precisely which has more saturated fat, chicken or beef, requires looking beyond the general rule and examining specific cuts and preparation methods.

Quick Summary

This guide provides a detailed nutritional comparison of saturated fat content in various cuts of chicken and beef. It explores how preparation methods influence fat levels, helping you make informed choices for a heart-healthy diet.

Key Points

Cut is Critical: Lean, skinless chicken breast has the least saturated fat, but certain lean beef cuts can have less saturated fat than fattier chicken parts like skin-on thighs.
Trim Visible Fat: Removing skin from chicken and trimming visible fat from beef is an effective way to significantly reduce the saturated fat content of your meal.
Choose Leaner Grades: For beef, opt for "Choice" or "Select" grades over "Prime" and look for ground beef with at least 90% lean content to minimize saturated fat.
Healthier Cooking Methods: Grilling, baking, and broiling are preferred over frying because they allow fat to drain away, preventing it from being reabsorbed into the meat.
Consider Overall Diet: While chicken is generally lower in saturated fat, beef offers higher levels of iron and Vitamin B12. A balanced approach incorporating both, chosen and prepared wisely, is most beneficial.

Saturated Fat Content: It's All About the Cut

While the common perception is that chicken is always the leaner, healthier option, the reality is more nuanced. The amount of saturated fat can vary dramatically depending on the specific cut of meat, whether the skin is included, and the fat-to-lean ratio, especially in ground meat. A lean cut of beef may contain less saturated fat than a fattier cut of chicken, such as a skin-on thigh. Therefore, comparing these meats requires a closer look at the different available cuts.

Chicken: From Lean Breast to Fatty Thighs

When we talk about chicken being low in fat, we are typically referring to skinless chicken breast. It is exceptionally lean and low in saturated fat, making it a staple for many fitness and weight-loss-focused diets. However, other parts of the chicken are not as lean.

Here are some common chicken cuts and their typical fat content:

Skinless, Boneless Chicken Breast: This is the leanest option, with very little saturated fat. For example, a 100g serving of roasted skinless breast contains only about 1 gram of saturated fat.
Skin-on Chicken Thigh: Dark meat contains more fat than white meat, and the skin adds even more. A 100g serving of roasted thigh with skin contains significantly more saturated fat, around 3.8 grams.
Ground Chicken: The saturated fat content of ground chicken can vary based on whether it is made from lean white meat or a mix of dark meat and skin.

Beef: Cuts with a Wide Range of Fat

Red meat has a reputation for being high in fat, but beef offers a wide range of lean options. The USDA defines 'extra-lean' beef as containing less than 2 grams of saturated fat per 100g serving. This means many cuts of beef can be a healthy, low-saturated-fat choice.

Here's how different beef cuts stack up:

Beef Tenderloin (Filet Mignon): This is one of the leanest cuts of beef and has a saturated fat content comparable to or even lower than skin-on chicken thighs, at about 1.5 grams per 100g.
93% Lean Ground Beef: Ground beef with a high lean-to-fat ratio is a great option for minimizing saturated fat, with a 100g serving containing less than 4.5 grams of saturated fat.
80% Lean Ground Beef: This common ground beef has a higher fat content, with a 100g serving containing around 7 grams of saturated fat.
Beef Ribeye Steak: Ribeye is a fattier cut known for its marbling, which contributes to its rich flavor. It can contain around 8 grams of saturated fat per 100g.

Comparison Table: Saturated Fat in Common Cuts

To provide a clearer picture, this table compares the saturated fat content per 100g (cooked) for popular cuts of chicken and beef. Note that these are average values and can vary.


Meat Type & Cut	Saturated Fat (per 100g)	Leaner or Fattier?
Chicken (Skinless Breast)	~1g	Leanest
Beef (Tenderloin)	~1.5g	Very Lean
Beef (Extra-Lean Ground, 93%)	<4.5g	Lean
Chicken (Skin-on Thigh)	~3.8g	Leaner Option
Beef (Ground, 80%)	~7g	Fattier
Beef (Ribeye)	~8g	Fattiest

Nutritional Beyond Fat

While saturated fat is a key consideration, it's not the only factor in choosing meat. Beef is an excellent source of essential nutrients not as prevalent in chicken, such as iron, zinc, and vitamin B12. These micronutrients are vital for energy production and immune function. Chicken, particularly white meat, is higher in niacin and other B vitamins. The best choice depends on your overall dietary goals and needs.

Cooking Methods to Reduce Saturated Fat

Regardless of your meat choice, preparation is crucial for controlling saturated fat intake. Healthier cooking methods can help you enjoy the flavors of both chicken and beef while minimizing fat.

Tips for reducing fat:

Trim the fat: Always cut off any visible fat from beef and remove the skin from chicken before cooking.
Opt for healthier methods: Grill, bake, broil, or roast your meat instead of frying. These methods allow fat to drip away rather than soaking into the meat.
Skim the fat: If making stews or casseroles, chill the dish after cooking so the fat solidifies on top, making it easy to skim off.
Drain ground meat: For ground dishes, brown the meat first, then drain the fat before adding other ingredients.

The Heart-Healthy Choice

When considering heart health, the American Heart Association and other health organizations often recommend choosing poultry over red meat due to its typically lower saturated fat content. Excess saturated fat can raise blood cholesterol and increase the risk of heart disease. However, by selecting lean cuts of beef and preparing them healthily, you can minimize the health risks. A balanced diet incorporating a variety of protein sources, including lean chicken and beef, is the most beneficial approach.

Conclusion

So, which has more saturated fat, chicken or beef? The answer is: it depends on the cut. While skinless chicken breast is definitively lower in saturated fat than virtually any cut of beef, the saturated fat levels in fattier chicken parts, like skin-on thighs, can exceed those found in lean beef cuts like tenderloin or sirloin. Health-conscious individuals should prioritize specific cuts and cooking methods rather than dismissing an entire category of meat. By choosing lean cuts, trimming visible fat, and using healthy preparation techniques, both chicken and beef can be part of a well-balanced, heart-healthy diet.

For more detailed information on making healthy protein choices, consult the American Heart Association's resource on Picking Healthy Proteins.

Frequently Asked Questions

Skinless, boneless chicken breast has the least saturated fat, with roasted varieties containing only about 1 gram of saturated fat per 100g serving.

The saturated fat content depends on the fat percentage. Very lean ground beef (93% lean) can have less saturated fat than some ground chicken, but generally, ground chicken has less saturated fat than average ground beef blends.

Not always. While often lower in saturated fat, lean cuts of beef like tenderloin can have comparable fat levels to skin-on chicken thighs. The best choice depends on the specific cut and your overall nutritional needs, as beef offers more iron and B12.

Remove all skin from chicken and trim visible fat from beef before cooking. Use healthier cooking methods like grilling, baking, or broiling instead of frying, and drain the fat after browning ground meat.

The leanest cuts of beef typically come from the loin and round. Examples include tenderloin, top sirloin, and round steak. For ground beef, choose options labeled 90% or more lean.

Yes. A significant portion of a chicken's fat, including saturated fat, is in the skin. Removing it before cooking drastically lowers the fat and calorie content of the final dish.

Frying meat can significantly increase its saturated fat and calorie content by absorbing the oil or other fats used in the cooking process. Healthier methods like grilling or baking avoid adding extra fat.