We Know Meat Protein is Good for Our Health. But Are All Meats Equally Healthy?

Meat is widely recognized as one of the best sources of concentrated Protein. However, what may be less well known is which types and cuts of meat offer the most health benefits.

In this report, we aim to take the guesswork out of choosing the healthiest meats for our families and ourselves. Read on.

A single serving of meat typically provides over 20 grams of Protein, which our bodies need to build and maintain muscle. This makes virtually all meats a n “excellent” source of this essential macronutrient. Meat is also generally a good source of vitamin B12 and heme iron, which our bodies absorb more easily than from non-animal sources (sorry, vegetarians and vegans).

However, not all meats are equally healthy. Beyond personal taste preferences, the best way to choose meat is to balance its benefits with its saturated fat content.

Research consistently shows that a diet high in saturated fat is linked to poorer heart health, according to registered dietitian Natalie Rizzo.

Generally, it’s recommended that no more than 10% of your daily calories come from saturated fat. For someone consuming 2,000 calories per day, this means no more than 120 calories—about 13 grams—should be derived from saturated fat, according to the American Heart Association. However, some meats, particularly processed varieties, can be high in saturated fat.

So, what are the healthiest meats readily available? The top four include:

1. Boneless, Skinless Chicken Breast: With 23 grams of Protein and only 2 grams of fat (less than 1 gram of saturated fat) per 3.5-ounce serving, no other meat comes close to chicken breast. Nutritionists often consider it the best option for lean, protein-packed meat.

What about chicken drumsticks and wings? Commonly referred to as “dark meat,” chicken thighs or drumsticks are high in Protein but contain almost double the fat, resulting in more calories per serving. Eating the skin increases saturated fat even more, to about 4 grams per serving of chicken thigh, which is roughly 20% of your daily limit, according to the National Chicken Council.

2. Turkey Breast: Turkey’s nutrient profile is almost identical to that of chicken. The key difference? Dark meat in turkey contains slightly more Protein per serving without a significant increase in saturated fat. Turkey also offers a bit more choline, a nutrient that supports brain health, than chicken.
3. Lean Beef: Beef is an excellent source of heme iron, but the saturated fat content varies significantly depending on the cut. The leanest cuts of beef include eye of round, round tip, top round, bottom round, top sirloin steak, top loin steak, and chuck shoulder and arm roasts, according to the Mayo Clinic.

What makes some cuts of beef healthier than others? For example, a 3-ounce top sirloin contains 25 grams of Protein, 160 calories, and 6 grams of fat, of which only about 2 grams are saturated fat. In comparison, a ribeye steak, one of the fattier cuts, has 23 grams of Protein, 190 calories, and 4 grams of saturated fat—already 20% of your daily limit.

4. Fish: Fatty fish such as salmon, tuna, and mackerel are excellent options, while lean white fish includes cod, mahi-mahi, and halibut. Although fattier fish contain some saturated fat, they are also rich in omega-3 fatty acids, which benefit heart and brain health. If you enjoy the nutritional benefits of salmon and tuna but prefer a milder flavor, trout or Arctic char are great alternatives.

Meanwhile, white fish are lower in fat and calories while still providing filling Protein, making them an excellent choice for weight management. They are “pretty comparable to chicken,” says Natalie Rizzo.

But the list of healthy options doesn’t stop here. Many other nutritious fish varieties exist, such as sardines, which are high in healthy fats.

What About Non-Meat Protein Sources?

Great question! While meat is a concentrated and efficient source of Protein, it shouldn’t be the only place we obtain this essential nutrient.

Other protein sources include eggs, nuts and seeds, tofu, beans and legumes, whole grains, Greek yogurt, and cottage cheese (available in Halal versions at most mainstream grocery stores and local ethnic markets).