The Leanest Meat Proteins, Ranked

Brittany Smith

Wed, September 1, 2021 at 12:12 AM UTC

3 min read

Generate Key Takeaways

Why choose lean meats? It's pretty simple. While meat protein in general is the single most important building block of muscle growth (it also provides a great source of complete protein that's rich in minerals like iron and vitamins like B12), the leanest meat proteins are lower in calories and saturated fat per serving.

"Plating one-quarter to one-third of your plate with lean protein ensures the right amount of amino acids are available to build and repair your muscles, support satiety between meals, and facilitate weight loss," says food and nutrition expert Jennifer McDaniel, M.S., R.D.N., C.S.S.D., L.D.

McDaniel tapped into the USDA's National Nutrient Database and considered research from the journalMeat Science to rank 17 different sources of meat. Rotate through these leanest meat proteins, including poultry, beef, pork, and game meat, the next time you're at the butcher or grocery store. The change-up will no doubt excite your palate and encourage you to get more protein in your diet (since you're probably not eating enough).

The following proteins are listed in order from least to most total fat, and their indicated macros are calculated per 100g (raw). Note: macros will differ slightly when cooked.

Best Lean Meat Proteins Ranked

<p>Turkey breast is more than than just a Thanksgiving staple, it's a delicious lean protein. </p><p><strong>Calories:</strong> 114 </p><p><strong>Protein:</strong> 23.6g</p><p><strong>Fat:</strong> 1.5g</p><p><strong>Saturated Fat:</strong> 0.3g </p> — Turkey breast is more than than just a Thanksgiving staple, it's a delicious lean protein.
**Calories:** 114
**Protein:** 23.6g
**Fat:** 1.5g
**Saturated Fat:** 0.3g

<p>Chicken breast is everyone's favorite lunch and dinner go-to.</p><p><strong>Calories: </strong>120</p><p><strong>Protein: </strong>22.5g</p><p><strong>Fat: </strong>2.6g</p><p><strong>Saturated Fat: </strong>0.6g</p> — Chicken breast is everyone's favorite lunch and dinner go-to.
**Calories:** 120
**Protein:** 22.5g
**Fat:** 2.6g
**Saturated Fat:** 0.6g

<p>Beef liver—like<a href="https://www.mensjournal.com/food-drink/7-nutrient-packed-animal-organs/" rel="nofollow noopener" target="_blank" data-ylk="slk:other animal organs;elm:context_link;itc:0;sec:content-canvas" class="link "> other animal organs</a>—is loaded with vitamins and nutrients.</p><p><strong>Calories: </strong>135</p><p><strong>Protein: </strong>20.4 g</p><p><strong>Fat: </strong>3.6g</p><p><strong>Saturated Fat: </strong>1.2g</p> — Beef liver—like other animal organs—is loaded with vitamins and nutrients.
**Calories:** 135
**Protein:** 20.4 g
**Fat:** 3.6g
**Saturated Fat:** 1.2g

<p>Ground pork (96 percent lean/4 percent fat) is super versatile.</p><p><strong>Calories: </strong>121</p><p><strong>Protein: </strong>21.1g</p><p><strong>Fat: </strong>4g</p><p><strong>Saturated Fat:</strong> 1.4g</p> — Ground pork (96 percent lean/4 percent fat) is super versatile.
**Calories:** 121
**Protein:** 21.1g
**Fat:** 4g
**Saturated Fat:** 1.4g

<p>Steak cuts from the sirloin tip are a leaner cut of beef.</p><p><strong>Calories: </strong>123</p><p><strong>Protein: </strong>21.4g</p><p><strong>Fat: </strong>4.6g</p><p><strong>Saturated Fat: </strong>1.8g</p> — Steak cuts from the sirloin tip are a leaner cut of beef.
**Calories:** 123
**Protein:** 21.4g
**Fat:** 4.6g
**Saturated Fat:** 1.8g

<p>Ground beef is a staple you've probably got tucked away in your fridge or freezer.</p><p><strong>Calories: </strong>137</p><p><strong>Protein: </strong>21.4g</p><p><strong>Fat: </strong>5g</p><p><strong>Saturated Fat: </strong>2.1g</p> — Ground beef is a staple you've probably got tucked away in your fridge or freezer.
**Calories:** 137
**Protein:** 21.4g
**Fat:** 5g
**Saturated Fat:** 2.1g

<p>Depending on the cut, pork can definitely be healthy. Try this <a href="https://www.mensjournal.com/food-drink/italian-baked-pork-chops-0/" rel="nofollow noopener" target="_blank" data-ylk="slk:recipe;elm:context_link;itc:0;sec:content-canvas" class="link ">recipe</a> for Italian baked pork chops. </p><p><strong>Calories: </strong>143</p><p><strong>Protein: </strong>21.2g</p><p><strong>Fat: </strong>5.8g</p><p><strong>Saturated Fat: </strong>2g</p> — Depending on the cut, pork can definitely be healthy. Try this recipe for Italian baked pork chops.
**Calories:** 143
**Protein:** 21.2g
**Fat:** 5.8g
**Saturated Fat:** 2g

<p>Don't count out duck, a delicious substitute for chicken.</p><p><strong>Calories: </strong>135</p><p><strong>Protein: </strong>18.3g</p><p><strong>Fat: </strong>5.9g</p><p><strong>Saturated Fat: </strong>2.3g</p> — Don't count out duck, a delicious substitute for chicken.
**Calories:** 135
**Protein:** 18.3g
**Fat:** 5.9g
**Saturated Fat:** 2.3g

<p>Venison has a bit of a gamey flavor (the taste depends on what the animal eats), but can substitute beef in tons of recipes like chili (try this <a href="https://www.mensjournal.com/food-drink/protein-packed-recipes-wild-game-meat/" rel="nofollow noopener" target="_blank" data-ylk="slk:recipe;elm:context_link;itc:0;sec:content-canvas" class="link ">recipe</a>).</p><p><strong>Calories: </strong>157</p><p><strong>Protein: </strong>21.8g</p><p><strong>Fat: </strong>7.1g</p><p><strong>Saturated Fat: </strong>3.4g</p> — Venison has a bit of a gamey flavor (the taste depends on what the animal eats), but can substitute beef in tons of recipes like chili (try this recipe).
**Calories:** 157
**Protein:** 21.8g
**Fat:** 7.1g
**Saturated Fat:** 3.4g

<p>Ground bison can be easily turned into burgers (try this <a href="https://www.mensjournal.com/food-drink/10-meat-based-meals-guaranteed-build-muscle/" rel="nofollow noopener" target="_blank" data-ylk="slk:recipe;elm:context_link;itc:0;sec:content-canvas" class="link ">recipe</a>); the meat is just a bit coarser than beef. </p><p><strong>Calories: </strong>146</p><p><strong>Protein: </strong>20.2g</p><p><strong>Fat: </strong>7.2g</p><p><strong>Saturated Fat: </strong>2.9g</p> — Ground bison can be easily turned into burgers (try this recipe); the meat is just a bit coarser than beef.
**Calories:** 146
**Protein:** 20.2g
**Fat:** 7.2g
**Saturated Fat:** 2.9g

<p>Ground turkey is perfect for scrambles, chilis, burgers, and more.</p><p><strong>Calories: </strong>148</p><p><strong>Protein: </strong>19.7g</p><p><strong>Fat: </strong>7.7g</p><p><strong>Saturated Fat: </strong>2g</p> — Ground turkey is perfect for scrambles, chilis, burgers, and more.
**Calories:** 148
**Protein:** 19.7g
**Fat:** 7.7g
**Saturated Fat:** 2g

<p>Ground chicken is perfect for meatballs; try our recipe <a href="https://www.mensjournal.com/food-drink/" rel="nofollow noopener" target="_blank" data-ylk="slk:here;elm:context_link;itc:0;sec:content-canvas" class="link ">here</a>.</p><p><strong>Calories: </strong>143 </p><p><strong>Protein: </strong>17.4g</p><p><strong>Fat: </strong>8.1g</p><p><strong>Saturated Fat: </strong>2.3g</p> — Ground chicken is perfect for meatballs; try our recipe here.
**Calories:** 143
**Protein:** 17.4g
**Fat:** 8.1g
**Saturated Fat:** 2.3g

<p>Chicken breast with the skin is obviously less lean than its skinless counterpart.</p><p><strong>Calories: </strong>172 </p><p><strong>Protein: </strong>20.9g</p><p><strong>Fat: </strong>9.2g</p><p><strong>Saturated Fat: </strong>2.7g</p> — Chicken breast with the skin is obviously less lean than its skinless counterpart.
**Calories:** 172
**Protein:** 20.9g
**Fat:** 9.2g
**Saturated Fat:** 2.7g

<p>Pork loins (backribs, bone-in, lean only) are slightly fattier than chops.</p><p><strong>Calories: </strong>172</p><p><strong>Protein: </strong>20.8g</p><p><strong>Fat: </strong>9.8g</p><p><strong>Saturated Fat: </strong>3.5g</p> — Pork loins (backribs, bone-in, lean only) are slightly fattier than chops.
**Calories:** 172
**Protein:** 20.8g
**Fat:** 9.8g
**Saturated Fat:** 3.5g

<p>Like pork, beef loins (top loin trimmed to 1/8" fat) are fattier than steak cuts.</p><p><strong>Calories: </strong>224</p><p><strong>Protein: </strong>20.1g</p><p><strong>Fat: </strong>15g</p><p><strong>Saturated Fat: </strong>6g</p> — Like pork, beef loins (top loin trimmed to 1/8" fat) are fattier than steak cuts.
**Calories:** 224
**Protein:** 20.1g
**Fat:** 15g
**Saturated Fat:** 6g

<p>Smoked sausage made from a pork and beef blend is tasty but has more fat than many options on this list.</p><p><strong>Calories: </strong>320</p><p><strong>Protein: </strong>12g</p><p><strong>Fat: </strong>29g</p><p><strong>Saturated Fat: </strong>9.8g</p> — Smoked sausage made from a pork and beef blend is tasty but has more fat than many options on this list.
**Calories:** 320
**Protein:** 12g
**Fat:** 29g
**Saturated Fat:** 9.8g

<p>Bacon is everyone's favorite fatty (but flavorful) meat.</p><p><strong>Calories: </strong>417</p><p><strong>Protein: </strong>12.6g</p><p><strong>Fat: </strong>39.7g</p><p><strong>Saturated Fat: </strong>13.3g</p> — Bacon is everyone's favorite fatty (but flavorful) meat.
**Calories:** 417
**Protein:** 12.6g
**Fat:** 39.7g
**Saturated Fat:** 13.3g

About Our Ads

Don't Miss

The Leanest Meat Proteins, Ranked

Best Lean Meat Proteins Ranked

Recommended articles