Lean meat is meat with less than 10 grams of fat, 4.5 grams or less of saturated fat, and under 95 milligrams of cholesterol per 100-gram serving. That is the USDA’s labeling definition. The leanest everyday choices are skinless chicken and turkey breast, pork tenderloin, beef eye of round, venison, bison, and white fish. Below you’ll find all 12 ranked, plus what is not lean and how to spot lean cuts at the store.
The USDA definition of lean and extra lean
|
Label |
Total fat |
Saturated fat |
Cholesterol |
|
Lean |
under 10 g |
4.5 g or less |
under 95 mg |
|
Extra lean |
under 5 g |
under 2 g |
under 95 mg |
Per 100 g (about 3.5 oz) and per standard serving. Source: USDA Food Safety and Inspection Service labeling rules.
You will see “lean” and “extra lean” on packaged meat in the US, and they can only be used when the product meets these limits. Ground meat is labeled differently: “93% lean” means 7% fat by weight, which is not the same as the USDA “lean” claim.
The 12 leanest meats, ranked
Approximate values per 3 oz (85 g) cooked, rounded. Exact numbers vary by brand, trim, and cooking method.
|
Rank |
Meat |
Calories |
Protein |
Fat |
|
1 |
Shrimp |
85 |
20 g |
under 1 g |
|
2 |
Cod and other white fish |
90 |
19 g |
1 g |
|
3 |
Tuna, canned in water |
100 |
22 g |
1 g |
|
4 |
Turkey breast, skinless |
125 |
26 g |
2 g |
|
5 |
Bison steak (top round) |
125 |
24 g |
2 g |
|
6 |
Pork tenderloin |
125 |
22 g |
3 g |
|
7 |
Venison |
135 |
26 g |
3 g |
|
8 |
Chicken breast, skinless |
140 |
26 g |
3 g |
|
9 |
Beef eye of round |
140 |
25 g |
4 g |
|
10 |
95% lean ground beef |
140 |
22 g |
5 g |
|
11 |
Beef top sirloin |
155 |
26 g |
5 g |
|
12 |
Beef top round |
155 |
26 g |
5 g |
Values compiled from USDA FoodData Central entries for cooked, trimmed cuts.
What stands out
- Poultry breast is the default for a reason. Turkey and chicken breast give about 26 g of protein for very little fat.
- Red meat can be lean. Eye of round, top round, and top sirloin all qualify. Look for “round” or “loin” in the name.
- Pork tenderloin is as lean as chicken breast. It surprises most people.
- Seafood is the leanest of all, though not every fish is lean (see salmon below).
Which meats are not lean?
These are fine in moderation but do not meet the lean definition:
- Ribeye, T-bone, and prime rib (heavy marbling)
- Regular ground beef (80/20, 85/15)
- Chicken thighs and wings with skin
- Pork belly, bacon, and spare ribs
- Sausage, salami, hot dogs, and most deli meats
Processed meats are worth limiting regardless of fat content. The World Health Organization’s cancer agency classifies processed meat as a Group 1 carcinogen, linked to colorectal cancer.
Is salmon a lean meat?
Not by the USDA definition. Salmon has around 10 to 12 g of fat per 100 g. But most of that fat is omega-3, which is heart-healthy. Think of salmon as a “healthy fat” protein rather than a lean one, and keep it in your week.
How to buy lean meat at the store
- Read the cut name. Round, loin, sirloin, and tenderloin are usually lean.
- Check the grade. USDA Select beef has less marbling than Choice, which has less than Prime.
- Compare ground meat percentages. 93% or 95% lean ground beef or turkey keeps fat low.
- Choose skinless poultry, or remove the skin before cooking.
- Trim visible fat before cooking.
How to cook lean meat so it isn’t dry
Lean cuts have little fat to protect them, so they dry out fast.
- Don’t overcook. Use a thermometer: 165°F for poultry, 145°F for pork and whole beef cuts (with a 3-minute rest), 160°F for ground beef.
- Marinate with something acidic (citrus, yogurt, vinegar) for 30 minutes to a few hours.
- Slice against the grain for round and sirloin cuts.
- Use quick, high-heat methods like grilling and searing, or slow, moist methods like braising for tougher round cuts.
How much lean meat should you eat?
The Dietary Guidelines for Americans suggest about 5.5 ounce-equivalents of protein foods a day on a 2,000-calorie diet, spread across meat, poultry, seafood, eggs, beans, nuts, and soy. If you train hard and want to build muscle, many people aim for 1.6 to 2.2 g of protein per kilogram of body weight, and lean meat is an efficient way to get there. Our guide to how to gain weight healthily covers protein targets for building muscle.
Lean protein without meat
Egg whites, nonfat Greek yogurt, cottage cheese, tofu, tempeh, lentils, and beans are all high in protein and low in fat. They are good swaps a few times a week. See our clean eating guide for building balanced plates.
Frequently asked questions
What are the top 10 leanest meats?
Shrimp, white fish like cod, tuna canned in water, skinless turkey breast, bison steak, pork tenderloin, venison, skinless chicken breast, beef eye of round, and 95% lean ground beef.
What is the leanest red meat?
Bison and venison are the leanest red meats. Among beef cuts, eye of round and top round are the leanest.
Is chicken a lean meat?
Skinless chicken breast is very lean. Chicken thighs and any chicken with skin have noticeably more fat.
What are the three healthiest meats?
For most people: skinless poultry breast, fish (both lean white fish and fatty fish like salmon), and lean cuts of red meat in moderation.
Is lean meat good for weight loss?
Yes. It is high in protein, which keeps you full and helps you hold on to muscle while you lose fat, with relatively few calories.
Can I eat lean meat every day?
Yes, as part of a varied diet. Rotate poultry, fish, lean red meat, and plant proteins rather than relying on one source.
The bottom line
Lean meat has under 10 g of fat per 100 g. The easiest picks are skinless poultry breast, pork tenderloin, round and loin cuts of beef, bison, venison, and seafood. Read the cut name, check the grade, and cook carefully so lean cuts stay juicy.
