Which meat has the lowest amount of calories? A comprehensive guide to lean protein

October 9, 2025 •

4 min read

Did you know that certain types of fish can contain fewer than 100 calories per 100-gram serving, making them some of the lowest-calorie protein sources available? When managing your weight or aiming for a healthier diet, knowing which meat has the lowest amount of calories is a key piece of information for informed nutritional choices.

Quick Summary

This guide reveals the lowest-calorie meat and protein options, including fish, skinless poultry, and lean red meats. It covers their nutritional value and the healthiest cooking methods to help you maximize benefits and manage your calorie intake.

Key Points

White fish offers the fewest calories: Cod and other white fish are among the leanest protein sources available, often with fewer than 100 calories per 100g serving.
Skinless poultry breast is a top contender: Both chicken and turkey breast are excellent high-protein, low-fat options when the skin is removed.
Lean red meat and game options exist: Specific cuts like eye of round steak, pork tenderloin, venison, and bison can be healthy, low-calorie choices if cooked properly.
Cooking method is crucial: Baking, grilling, and steaming are preferred over frying to avoid adding extra calories from fat.
Omega-3s are an added bonus: Fattier fish like salmon offers heart-healthy omega-3s, providing additional benefits beyond a low-calorie count.
Portion control is key: Even with lean meats, managing portion size is important for weight management, with a recommended serving of 3–4 ounces.
Processed meats are often high-calorie: Avoid processed meats like bacon, sausage, and salami, which are generally higher in fat, salt, and calories.

The Lowest Calorie Meat Options Revealed

For those focused on weight management or simply aiming for a healthier lifestyle, identifying the leanest protein sources is essential. The lowest-calorie options are predominantly found in the seafood and poultry categories, thanks to their inherently low fat content. The following sections break down the top contenders.

White Fish and Shellfish: The Calorie Leaders

Seafood is a clear winner in the low-calorie department. Lean white fish are packed with high-quality protein and often have less than 100 calories per 100-gram serving. Shrimp and cod are two excellent examples.

Cod: A mild-flavored, flaky fish, cod provides around 82 calories per 100g serving. It is also a good source of B12 and selenium.
Shrimp: These versatile shellfish contain approximately 85 calories per 100g and are low in fat.
Tilapia: Another white fish known for its mild flavor, tilapia is a lean protein source with roughly 96 calories per 100g serving.

These options are also often rich in important minerals like iodine and have a low saturated fat content, making them heart-healthy choices.

Skinless Poultry: Lean and Versatile

As a staple in many diets, poultry is known for being a reliable source of lean protein. However, the cut and preparation method make a significant difference in its calorie count. The leanest option is always skinless breast meat.

Skinless Chicken Breast: One of the most popular and versatile protein choices, skinless chicken breast contains about 165 calories per 100g cooked portion. It is a complete protein source, providing all essential amino acids.
Skinless Turkey Breast: For a different flavor, turkey breast offers similar nutritional benefits to chicken, with a comparable calorie count and high protein content.

Lean Red Meat Choices

While often associated with higher calories, certain red meats can be lean and healthy when selected and prepared correctly. The key is to choose specific cuts and trim visible fat.

Lean Beef Cuts

Eye of Round: This is considered the leanest cut of beef, with approximately 124 calories and only 3g of fat per 100g serving.
Top Sirloin: A flavorful and affordable lean steak cut, it contains about 131 calories per 100g.
Lean Ground Beef: When selecting ground beef, opt for 90% lean or higher to reduce fat and calorie intake. A 100g serving of 93% lean ground beef contains around 176 calories.

Lean Pork and Game Meats

Pork Tenderloin: This cut is known for being lean and tender, providing around 147 calories per 100g.
Bison: A great substitute for beef, bison is leaner with fewer calories. A 3oz serving has about 150 calories.
Venison: This game meat is very lean and flavorful, with approximately 150 calories per 100g.

Comparison Table: Calories in Lean Meats

This table provides a quick reference for the calorie count of various common meat options, based on a 100-gram serving. Values are approximate and may vary based on preparation.


Meat Type (100g)	Approx. Calories	Protein (g)	Fat (g)
White Fish (Cod)	82	13	<1
Shrimp	85	17	<1
Tilapia	96	20	<1
Skinless Turkey Breast	147	30	2.1
Pork Tenderloin	147	20	1.4 (saturated)
Venison	150	26	2.7
Bison	150	20	2.7
Skinless Chicken Breast	165	31	3.6
93% Lean Ground Beef	176	20	10 (total)
Flank Steak	192	21.6	5.5
Salmon (farmed)	206	22	15

Healthy Cooking Methods for Low-Calorie Meats

Even the leanest meat can become high in calories if prepared incorrectly. To maximize the nutritional benefits and minimize caloric intake, consider these cooking methods:

Grilling: Grilling is an excellent way to cook meat without adding excess fats. A simple marinade of olive oil, lemon juice, and herbs can add flavor without calories.
Baking or Roasting: This method uses dry heat to cook meat evenly, and by using a baking sheet and a small amount of nonstick spray, you can avoid adding fat. You can season with spices like paprika, cumin, and pepper for flavor.
Steaming or Poaching: These moist-heat methods cook food without any added fat and are ideal for delicate fish or chicken. Steaming vegetables alongside the meat can create a complete, healthy meal.
Stir-Frying: When done correctly, this can be a fast and healthy option. Use a small amount of healthy oil, like canola or olive oil, and fill the pan with plenty of vegetables to complement thinly sliced meat.

Beyond Calories: The Benefits of Lean Protein

Choosing low-calorie meat goes beyond just counting numbers. Lean proteins offer several health advantages:

Weight Management: The high protein content in lean meats promotes satiety, making you feel full longer and reducing overall calorie consumption.
Muscle Growth and Repair: As a complete protein, lean meat provides all the essential amino acids necessary for building and repairing muscle tissue.
Rich in Essential Nutrients: Lean meats are a great source of iron, zinc, and B vitamins, particularly B12, which are crucial for immune function, energy metabolism, and oxygen transport in the body.
Heart Health: Substituting fattier cuts of meat with leaner options can help reduce saturated fat intake, lowering LDL (bad) cholesterol levels and promoting better cardiovascular health.

Conclusion

For those asking which meat has the lowest amount of calories, the answer generally points toward white fish like cod and shellfish like shrimp, followed closely by skinless chicken and turkey breast. However, this doesn't mean red meat is off the table; lean cuts of beef, pork, and game meats can also be healthy, low-calorie choices when prepared mindfully. By opting for lean cuts, removing skin, and using healthy cooking methods like grilling or baking, you can enjoy flavorful, protein-rich meals that support your health and weight management goals. For more in-depth nutritional information on chicken, you can refer to authoritative sources. The key to success is balance, portion control, and making informed choices based on the facts.

Frequently Asked Questions

The lowest-calorie red meats typically include lean cuts like eye of round steak, top sirloin, and game meats such as venison or bison.

In terms of calorie and saturated fat content, white fish is generally much lower than red meat. While lean red meat provides valuable iron and other nutrients, fish offers heart-healthy omega-3 fatty acids, which is an important nutritional advantage.

To keep chicken breast low in calories, use healthy cooking methods like grilling, baking, poaching, or stir-frying with minimal added oil. Season with herbs, spices, and citrus instead of heavy sauces.

The breast meat of chicken and turkey is significantly leaner and lower in calories than the dark meat from the thighs or legs, especially when the skin is removed before cooking.

Yes, removing the skin from poultry substantially reduces its fat and calorie content, as the skin contains a high percentage of fat. For instance, a skinless chicken breast has considerably fewer calories than one with the skin left on.

Some canned meats, like tuna packed in water, can be low in calories. However, many processed canned options, like those packed in oil or high in sodium, can have a much higher calorie and fat count.

Bison is generally leaner than most cuts of beef and has fewer calories and less total fat, making it a good alternative for those seeking a lower-fat red meat.