7 Healthiest Meats Ranked by Highest in Protein and Lowest in Fat

Choosing the healthiest meats can help you strike a balance when increasing protein intake without significantly raising fat intake. Lean cuts provide high-quality protein to support muscle maintenance, satiety, and overall health while keeping saturated fat in check.

1. Skinless Turkey Breast

Turkey breast doesn’t have to be reserved for Thanksgiving. With just 136 calories, 29.5 grams of protein, and less than 2 grams of fat per 3.5-ounce serving, skinless turkey breast tops the list of healthiest meats. Keep calories and fat low with a dry rub to flavor the turkey breast. Experiment with different seasonings to minimize boredom and flavor fatigue.

2. Venison

Venison is a lean meat derived from deer. It is a solid choice for a high-protein, low-fat meat, with each 3.5-ounce serving delivering 150 calories, 30 grams of protein, and less than 2.5 grams of fat. Each serving of venison also packs 4 milligrams of iron, half the recommended daily amount for males and 22% of the daily value for females. Iron helps transport oxygen throughout the body, supporting energy levels.

3. Bison

Bison, often called buffalo, are among the largest mammals in North America. Bison meat has a slightly sweeter, richer, and more tender flavor than beef. Each 3.5-ounce serving packs 143 calories, 28 grams of protein, and nearly 2.5 grams of fat, making it a leaner, protein-rich option than beef. Bison is a significant source of vitamin B12, providing nearly 3 micrograms per serving, more than the recommended intake of 2.4 micrograms. Vitamin B12 is essential for nervous system function, red blood cell formation, and energy production. 

4. Skinless Chicken Breast

Skinless chicken breast is widely available and highly versatile, making it a frequent choice among individuals focused on weight management or muscle maintenance. With 165 calories, 31 grams of protein, and 3.5 grams of fat per 3.5-ounce serving, skinless chicken breast delivers a hefty dose of protein while keeping calories in check. Try baking, grilling, or poaching chicken breast to keep fat content low and prevent boredom.

5. Pork Tenderloin

Pork tenderloin is one of the leanest cuts of pork and is comparable to skinless chicken breast in fat content. One 3.5-ounce serving provides 143 calories, 26 grams of protein, and 3.5 grams of fat. Each serving provides 80-86% of the daily value of vitamin B1 (thiamin), an essential nutrient vital for energy metabolism. Despite its mild flavor, pork tenderloin adapts well to a variety of seasonings and cooking styles.

6. Lean Beef

Lean cuts of beef offer high-quality protein while containing less fat than more marbled cuts. A 3.5-ounce serving of 97% lean, ground beef crumbles offers 175 calories, 29.5 grams of protein, and 5.5 grams of fat. The fat content of lean beef varies, so you can choose the option that best suits your health goals, preferences, and cooking style. Selecting beef labeled as “loin” or “round” ensures a leaner cut and helps limit saturated fat intake.

7. Pork Loin Chop

With 173 calories, 27 grams of protein, and 6 grams of fat per 3.5-ounce serving, pork loin chop is the fattiest meat on this list. But that doesn’t mean it can’t fit on your plate. Removing any visible fat before cooking alters the nutrition profile and helps reduce saturated fat intake. Pairing with vegetables and whole grains creates a balanced plate that contains fiber to help you feel full and satisfied.