With a renewed focus on protein in our culture, meat is taking up more and more of our plates. But some meats are better for you than others, dietitians say. And while meat is a great protein source, it's far from the only place to get this important, muscle-building nutrient.
Meat is "one of the best sources of concentrated protein," says Natalie Rizzo, registered dietitian and TODAY nutrition editor.
A serving of meat typically provides upwards of 20 grams of protein, which our bodies need to build and maintain muscle, making virtually all meat an "excellent" source of this crucial macronutrient, Rizzo says. Meat is also generally a good source of vitamin B12 and iron, Rizzo says, particularly heme iron, which is easier for our bodies to absorb than iron from non-animal sources.
But not all meat is equally good for you. Aside from your taste preferences, the best way to choose a healthy meat is to balance those benefits with saturated fat content. Research shows again and again that a diet high in saturated fat is linked to poorer heart health, Rizzo says.
Generally, you want to get just 10% of your daily calories from saturated fat, Rizzo says.
For someone who eats 2,000 calories per day, no more than 120 of them — about 13 grams of saturated fat — should come from saturated fat, according to the American Heart Association. But some forms of meat, especially processed varieties, can be packed with saturated fat.
That means, overall, a healthier meat will be one that's high in protein while also being leaner and less processed.
What's the Healthiest Meat?
Boneless, Skinless Chicken Breast
It may not be exciting, but chicken breast is Rizzo's pick for the healthiest meat for good reason. With 23 grams of protein and only 2 grams of fat (and less than a gram of saturated fat) per 3.5-ounce serving, chicken breast is a lean, concentrated source of protein.
Chicken breast also topped our list of the highest-protein meats.
Dark meat chicken, like chicken thighs or drumsticks, is still high in protein but has about double the fat and, therefore, more calories per serving. If you eat the skin as well, that increases the saturated fat even more, to about 4 grams per serving of chicken thigh, or 20% of your daily limit, per the National Chicken Council.
Other Healthy Meat Options
Turkey Breast
The nutrients in turkey are almost identical to those in chicken, Rizzo says.
When it comes to protein, the biggest difference between these birds only appears in dark meat, where turkey has a slight advantage, TODAY.com explained previously. However, remember that dark meat also contains more calories and saturated fat than white meat.
If you're eating the breast, turkey and chicken are basically equal in nutrients. But if you prefer dark meat, you'll get a little more protein per serving from turkey than chicken without an equivalent bump in saturated fat. Turkey also contains a little more choline, a nutrient that supports brain health, than chicken.
Pork
Pork is surprisingly lean, particularly pork tenderloin, Rizzo says.
A 3-ounce serving of pork tenderloin provides 22 grams of protein for just 122 calories and with only 3 grams of fat.
“Pork tenderloin is actually one of the leanest protein sources available — comparable to skinless chicken breast,” L.A.-based registered dietitian Patricia Bannan told TODAY.com previously. “It’s an excellent choice for people watching their calories while maintaining protein intake.”
However, processed pork like bacon and ham should be limited due to excess saturated fat and sodium, as well as health risks related to processed meats in general.
Lean Beef
Beef is an incredible source of heme iron, boasting even more than pork. But the saturated fat content of beef can vary widely based on the cut of meat, Rizzo explains.
Generally, you want to look for lean "round" or "loin" cuts, dietitians advised TODAY.com previously. 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, the Mayo Clinic says.
In 3 ounces of top sirloin, you'll find 25 grams of protein, 160 calories and 6 grams of fat, only about 2 grams of which are saturated fat. Compare that to a ribeye steak, one of the fattier cuts, which has 23 grams of protein, 190 calories and 4 grams of saturated fat, which is already 20% of the daily limit.
Don't Forget About Fish
While not always considered a meat, fish can be a great source of animal protein and healthy fats, Rizzo says.
On the fattier end are salmon, tuna and mackerel, for instance, while leaner white fish includes cod, mahi mahi and halibut. "All of those are good for you. It just depends on what you're going for," Rizzo says.
The fattier fish do contain some saturated fat, but they're also a rare source of heart- and brain-health boosting omega-3 fatty acids. If you want the nutritional benefits of salmon and tuna but prefer a milder flavor, trout or arctic char are both great option, TODAY.com explained previously.
Meanwhile, the white fish are lower in fat and calories while still providing filling protein, so they're a great option for weight management. They're "pretty comparable to chicken," Rizzo says, and some people say they even taste like chicken, too.
There are many other health fish varieties out there. For instance, give sardines a try because they're packed with healthy fats.
Other Healthy High-Protein Foods
While meat is an efficient source of protein, you can get all the protein you need from non-meat sources. Or, you can eat meat alongside other high-protein foods to help diversify your diet while reducing your meat consumption.
While vegan and vegetarian protein sources often contain less protein than meat, Rizzo explains, they do provide nutrients you won't find in meat, like gut-healthy fiber and a variety of vitamins, minerals and antioxidants.
Here are a few of the best non-meat protein sources:
- Eggs
- Nuts and seeds
- Tofu
- Beans and legumes
- Whole grains
- Greek yogurt and cottage cheese
While meat is a concentrated, efficient source of protein, it shouldn't be the only place you get this macronutrient. That's why Rizzo — along with many other dietitians TODAY.com has spoken to over the years — encourage you to get your nutrients from a variety of sources, including and especially plants.
Consider taking a cue from Rizzo and challenging yourself to eat one more plant food every week.
