Which meat is high in calories? The surprising truth about fat content

October 20, 2025 •

4 min read

According to Nutritionix, a 100g serving of prime rib can contain as much as 400 calories, revealing that fattier cuts of meat are often the most calorie-dense. Understanding which meat is high in calories is essential for managing your dietary intake, whether you're trying to gain weight or maintain a healthy lifestyle.

Quick Summary

Fatty cuts of beef, pork, and lamb are typically the most calorie-dense meats due to their higher fat content. The specific cut, preparation method, and visible fat all influence the total calories. While lean options are available, choosing richer, marbled meats will result in a higher calorie count per serving.

Key Points

Fat content determines calories: The amount of fat in a meat cut is the primary factor dictating its caloric value.
Red meat is often higher: Fatty cuts of beef, pork, and lamb are typically the most calorie-dense meats.
Prime rib is a top contender: A 100g serving of prime rib can contain 400 calories due to its high marbling.
Cooking method matters: Frying meat adds significant calories, while leaner preparation like grilling reduces them.
Choose lean for low-calorie diets: Opt for skinless chicken breast or pork tenderloin for low-calorie, high-protein meals.
Processed meats can be sneaky: Items like pepperoni and sausages often contain hidden fats and calories.
Balance high-calorie meat: Higher calorie meat can be part of a balanced diet when consumed in moderation and portion-controlled.

Why fat content matters most

Calories in meat are primarily determined by its fat content. Fat provides approximately 9 calories per gram, whereas protein and carbohydrates provide only 4 calories per gram. This is why a marbled, fatty cut of steak, such as a prime rib, will have significantly more calories than a lean cut like a pork tenderloin, even if the serving size is the same. Cooking methods also play a huge role; for example, deep-frying meat will add a substantial amount of extra calories compared to grilling or baking.

The biggest calorie culprits

Certain types of meat are consistently higher in calories due to their naturally higher fat content. Red meats, including beef, lamb, and pork, often top the list, but it's important to differentiate between cuts and preparation. Processed meats are also major sources of hidden calories.

List of high-calorie meat options:

Fatty Beef Cuts: Prime rib and rib-eye are notoriously high in calories due to their extensive marbling. A 100g portion of prime rib can pack 400 calories. The fattier the cut, the more calories it will contain.
Pork Ribs and Ground Pork: Pork ribs and high-fat ground pork are also calorie-dense. A single pork chop with fat can contain over 500 calories depending on the size. Ground pork is another high-calorie contender, especially when it's not a lean blend.
Lamb Chops and Shoulder: Lamb is another red meat with higher fat levels. Lamb chops are particularly high in calories, with 100g servings containing over 300 calories. Lamb shoulder roasts also feature a significant calorie count.
Processed Meats: Pepperoni, sausages, and fatty ham contain a high amount of fat and added ingredients, which drive up the caloric value. Three ounces of pepperoni can contain over 400 calories.
Poultry with Skin: While chicken and turkey are often seen as lean options, consuming the skin adds a significant amount of fat and calories. A roasted chicken leg with skin can have nearly 500 calories.

Comparison table: high vs. low-calorie meat cuts

To illustrate the dramatic difference in calorie count, consider this comparison based on typical 100-gram cooked servings:


Meat Cut (100g cooked)	Approximate Calories	Key Factor	Calorie Impact
Prime Rib	400 kcal	High fat marbling	Very High
Pork Tenderloin	147 kcal	Very lean	Very Low
Lamb Chop	305 kcal	Higher fat content	High
Extra-Lean Ground Beef	175 kcal	Low fat ratio	Low
Roasted Chicken Leg (with skin)	475 kcal	Skin adds fat/calories	High
Skinless Chicken Breast	105 kcal	Very lean	Very Low
Pork Sausage	301 kcal	Processed fats	High
Lean Ham	139 kcal	Cured, very lean	Very Low

Making smarter meat choices for your diet

Choosing meat cuts and cooking methods can make a significant difference in your calorie intake. For weight management, prioritizing lean cuts is a straightforward strategy. However, for those aiming for healthy weight gain or muscle building, fattier cuts can be a targeted way to increase energy and nutrient intake.

Tips for managing meat calories:

Opt for leaner cuts: Always choose cuts with less visible fat, such as pork tenderloin, skinless chicken breast, or extra-lean ground beef.
Trim visible fat: Even with fattier cuts, trimming away the visible fat before cooking can reduce the calorie load.
Choose healthier cooking methods: Grilling, broiling, and baking are healthier alternatives to frying, which adds substantial fat and calories.
Practice portion control: A modest, palm-sized portion (about 3-4 ounces) of red meat is a recommended serving size.
Read labels carefully: When purchasing ground meat or processed products, check the fat percentage to make an informed choice.

The role of meat in a balanced diet

Meat remains a valuable source of high-quality protein, iron, zinc, and B vitamins. However, the key lies in moderation and balance. While some high-calorie meats can be part of a healthy diet, they should be consumed consciously alongside a variety of other nutrient-dense foods. Pairing a leaner protein with a high-calorie side, such as a baked potato, can also help manage your overall intake while achieving your nutritional goals.

Conclusion

The answer to "which meat is high in calories?" is largely dependent on the fat content. Fatty red meats like prime rib, pork ribs, and lamb chops consistently provide more calories per serving than their leaner counterparts. However, poultry with the skin left on or processed meats like sausages can also be surprisingly calorie-dense. By understanding the link between fat content, specific cuts, and cooking methods, you can make informed decisions about incorporating meat into your diet in a way that aligns with your health objectives. The goal is to balance nutrition and flavor, whether you're managing weight or aiming to build muscle.

Lean meat choices are packed with protein and offer numerous health benefits, as discussed by experts from Healthline.

Frequently Asked Questions

Among common meats, fatty cuts of beef like prime rib and pork ribs, along with processed options like pepperoni, tend to be the most calorie-dense due to their high fat content.

Yes, trimming visible fat off meat before cooking can significantly reduce its calorie count, as fat contains more than double the calories per gram compared to protein.

No, not all red meat is high in calories. While fatty cuts are, lean red meat options like extra-lean ground beef or beef shank can be relatively low in calories.

Cooking methods that add extra fat, such as deep-frying, will increase the caloric content. Healthier methods like grilling, roasting, or broiling will keep the calorie count lower.

It depends on the cut. A fatty beef cut like prime rib is higher in calories than a skinless chicken breast. However, a lean beef cut can be comparable to or even lower than a fatty chicken cut with the skin on.

For healthy weight gain, fatty red meats like rib-eye steak, lamb shoulder, or ground pork can be effective sources of high calories and protein.

Very lean cuts of meat typically have the fewest calories. Examples include skinless chicken breast, pork tenderloin, and venison.

Processed meats often contain higher amounts of fat for flavor and texture, along with other ingredients, which collectively increases their calorie content.