Why choose lean meats? Quite simply. Meat protein is the building block for overall muscle growth (it also provides a great source of complete protein, rich in minerals like iron and vitamins like B12), while the leanest meat proteins are lower in calories And Saturated fat per serving.
“Covering one-quarter to one-third of your plate with lean protein ensures the right amount of amino acids are available to build and repair muscle, support feelings of fullness between meals, and facilitate weight loss,” says food and nutrition expert Jennifer McDaniel, MS, RDN, CSSD, LD.
McDaniel consulted the USDA's National Nutrient Database and reviewed research in the journalMeat Science To rank 17 different meat sources. Next time you’re at the butcher or grocery store, rotate through the leanest meat proteins, such as poultry, beef, pork, and game. This variation will undoubtedly excite your taste buds and encourage you to add more protein to your diet (because you’re probably not eating enough).
The proteins below are listed from least to most total fat, with macro values per 100g (raw). Note: Macros will change slightly when cooked.
Related: Our 12 Favorite Protein Bars Are Healthy, Filling, and Perfect for Pre- or Post-Workouts
The Best Lean Meat Proteins Ranked
1. Turkey Breast (Skinless)
Turkey breast is not only a Thanksgiving staple, it's also a delicious, lean source of protein.
Calorie: 114
Protein: 23.6 grams
Oil: 1.5 gr
Saturated Fat: 0.3 gr
2. Chicken Breast (Skinless, Boneless)
Chicken breast is everyone's favorite lunch and dinner dish.
Calorie: 120
Protein: 22.5 grams
Oil: 2.6 grams
Saturated Fat: 0.6 gr
3. Beef Liver
Beef liver, like other animal organs, is rich in vitamins and nutrients.
Calorie:135
Protein: 20.4 grams
Oil: 3.6 grams
Saturated Fat: 1.2 grams
4. Pork (Ground Meat, 96% Lean)
Ground beef (96% lean/4% fat) is extremely versatile.
Calorie:121
Protein:21.1 grams
Oil:4g
Saturated Fat:1.4 grams
5. Beef (Sirloin Tip Steak)
Rib eye steaks are a leaner cut of beef.
Calorie: 123
Protein: 21.4 grams
Oil: 4.6 grams
Saturated Fat: 1.8 grams
6. Minced Meat (95% Lean)
Ground meat is a staple food you probably have stashed in your refrigerator or freezer.
Calorie: 137
Protein: 21.4 grams
Oil: 5 grams
Saturated Fat: 2.1 grams
7. Pork (Chop)
Depending on the cut, pork can definitely be healthy. Try this recipe for Italian-style baked pork chops.
Calorie: 143
Protein: 21.2 grams
Oil: 5.8 grams
Saturated Fat: 2 grams
8. Duck Meat (Skinless)
Let's not forget duck, a delicious alternative to chicken.
Calorie: 135
Protein: 18.3 grams
Oil: 5.9 grams
Saturated Fat: 2.3 grams
9. Venison (Minced Meat)
Venison has a slightly gamey flavor (the flavor depends on what the animal eats), but it can be used as a substitute for beef in many recipes, such as chili (try this recipe).
Calorie: 157
Protein: 21.8 grams
Oil: 7.1 grams
Saturated Fat: 3.4 grams
10. Bison (Place)
Ground beef can easily be used to make burgers (try this recipe ); the meat is only slightly coarser than beef.
Calorie: 146
Protein: 20.2 grams
Oil: 7.2 grams
Saturated Fat: 2.9 grams
11. Turkey (Ground Meat, 93% Lean)
It goes well with ground meat, scrambled eggs, chili, burgers and many other dishes.
Calorie: 148
Protein: 19.7 grams
Oil: 7.7 grams
Saturated Fat: 2 grams
12. Chicken (Minced Meat)
Ground meat is very suitable for meatballs; you can try our recipe here.
Calorie: 143
Protein: 17.4 grams
Oil: 8.1 grams
Saturated Fat: 2.3 grams
13. Chicken Breast (With Skin)
Chicken breast with skin is less lean than skinless chicken breast.
Calorie: 172
Protein: 20.9 grams
Oil: 9.2 grams
Saturated Fat: 2.7 grams
14. Pig (Loin)
Pork loin (rib, bone-in, lean only) is slightly fattier than chops.
Calorie: 172
Protein: 20.8 grams
Oil: 9.8 grams
Saturated Fat: 3.5 grams
15. Calf (Loin)
Like pork, sirloin (top loin trimmed to 1/8 inch of fat) is leaner than steak cuts.
Calorie: 224
Protein: 20.1 grams
Oil: 15 grams
Saturated Fat: 6 grams
16. Sausage (Smoked Link, Pork and Beef)
Made from a combination of pork and beef, smoked sausage is delicious but contains more fat than many of the options on this list.
Calorie: 320
Protein: 12 grams
Oil: 29 grams
Saturated Fat: 9.8 grams
17. Pastrami
Pastrami is everyone's favorite fatty (but delicious) meat.
Calorie: 417
Protein: 12.6 grams
Oil: 39.7 grams
Saturated Fat: 13.3 grams
Related: How to Choose the Leanest Cut of Beef for a Healthy Steak Night