Craving meat while cutting calories? As nutrition experts, we've identified the top 5 lean meats that pack high protein with minimal fat and calories. We'll also highlight 3 meats to avoid for successful weight loss. Let's dive in.
Red meat can contain saturated fat, but opt for lean cuts like tenderloin, steak, and 95% lean ground beef. An 85-gram serving of 95% lean ground beef provides 150 calories and 23 grams of protein. Enjoy in moderation—up to three 85-gram servings per week. The average daily intake is around 100 grams, so trimming back is achievable.
Read also: '10 myths about losing weight that you should definitely not believe'
Skinless chicken breast stands out as one of the leanest proteins. Prioritize white meat from the breast, tenders, and wings over dark meat. An 85-gram serving of baked chicken breast delivers 135 calories and 28 grams of protein, plus phosphorus, selenium, riboflavin, niacin, vitamin B6, and choline. Always remove the skin and skip thighs or drumsticks.
Seafood offers nutrient-dense protein, but choose low-mercury, sustainable options like clams, mussels, and oysters. These shellfish filter water naturally, require no feed, and have minimal environmental impact. An 85-gram serving of mussels contains 146 calories and 20 grams of protein.
Pork has leaner cuts like chops, tenderloin, and steak, while avoiding fatty bacon or belly. An 85-gram serving of pork chops has 122 calories and 22 grams of protein. Trim visible fat and cook to 63°C for safety.
Like chicken, turkey provides lean protein, with white meat in the breast and wings being lowest in calories and fat. An 85-gram serving of roasted turkey breast offers 125 calories, 2 grams fat, 0.5 grams saturated fat, and 25 grams protein—far better than dark meat's 130 calories, 9 grams fat, 2 grams saturated fat, and 13 grams protein.
Steer clear of these calorie-dense, high-fat meats when aiming to slim down:
Breading and frying negates even healthy meat's benefits. An 85-gram serving of fried chicken has 250 calories, 13 grams fat, and 15 grams protein—versus 135 calories, 3 grams fat, and 28 grams protein for plain baked chicken. A study in Nutrition, Metabolism and Cardiovascular Disease linked fried foods more than four times weekly to higher overweight/obesity risk.
Bacon, hot dogs, salami, and sausage are high in calories, saturated fat, and salt. An 85-gram hamburger has 120 calories, 3 grams fat, 1 gram saturated fat, and 22 grams protein; 85 grams of bacon packs 400 calories, 30 grams fat, and 10 grams protein. Swapping just 2% of calories from processed meat for plant proteins may cut mortality risk by 32%, per research.
Fish provides protein and nutrients but avoid mercury-heavy types like tilefish, swordfish, king mackerel, ahi tuna, and emperor bass. Limit canned tuna too.
