# The 7 Healthiest Meats to Eat, Ranked by a Dietitian
Navigating the meat aisle can feel like a pop quiz on nutrition. One minute you hear that red meat is a problem, the next that chicken is the only way to go. With so much conflicting information, it’s easy to feel lost. But here’s the good news: meat can absolutely be part of a healthy, balanced diet. The key is choosing the *right* types of meat and preparing them in a healthy way.
As a dietitian, I’m often asked to cut through the noise and provide clear answers. So, what are the truly **healthiest meats** you can put in your shopping cart? We’re breaking it down with a definitive ranking, focusing on lean protein content, nutrient density, and healthy fats. This guide will help you make confident, informed choices for your health and your dinner plate.
## What Makes a Meat “Healthy”?
Before we dive into the list, let’s quickly define our terms. When we rank the healthiest meats, we’re looking at a few key factors:
* **Lean Protein Content:** Protein is essential for building and repairing tissues, supporting muscle mass, and keeping you feeling full and satisfied. The best options are high in protein but low in total fat.
* **Fat Profile:** We want to minimize saturated fat, which can raise LDL (“bad”) cholesterol levels. Conversely, meats rich in healthy unsaturated fats, like omega-3 fatty acids, get a major boost.
* **Nutrient Density:** Beyond protein, meat is a powerhouse of vital nutrients. We’re looking for high levels of iron (for energy), zinc (for immune function), and B vitamins (especially B12, crucial for nerve function and red blood cell formation).
With these criteria in mind, let’s rank the top 7 healthiest meats.
## The Definitive Ranking: 7 of the Healthiest Meats
### #1. Fish (Especially Fatty Fish)
**Why it’s at the top:** Unquestionably, fish, particularly fatty fish like salmon, mackerel, herring, and sardines, takes the crown. Its unique combination of high-quality lean protein and powerful omega-3 fatty acids is unmatched in the animal kingdom. These omega-3s are superstars for heart health, reducing inflammation, and supporting brain function.
* **Nutritional Snapshot (3.5 oz / 100g of wild salmon):**
* Calories: ~182
* Protein: ~25g
* Omega-3s: ~2,000 mg
* **How to Choose & Prepare:** Look for wild-caught fish when possible, as it often has a better fatty acid profile. For a healthy meal, bake, grill, or pan-sear your fish instead of deep-frying it.
### #2. Skinless Chicken Breast
**Why it’s a winner:** There’s a reason chicken breast is a staple for athletes and health-conscious individuals. It is one of the leanest, most accessible, and most versatile sources of animal protein available. It provides a massive protein punch for very few calories and minimal fat, making it perfect for weight management and muscle building.
* **Nutritional Snapshot (3.5 oz / 100g of skinless, boneless chicken breast):**
* Calories: ~165
* Protein: ~31g
* Fat: ~3.6g
* **How to Choose & Prepare:** Always opt for skinless chicken breast, as the skin is where most of the saturated fat is stored. Grilling, baking, poaching, and stir-frying are all excellent cooking methods that keep it lean and healthy.
### #3. Skinless Turkey Breast
**Why it’s a close second:** Turkey breast is neck-and-neck with chicken for the title of lean protein champion. It’s incredibly low in fat and calories and is an excellent source of B vitamins and selenium, a powerful antioxidant. It’s a fantastic alternative to keep your meals interesting without sacrificing nutrition.
* **Nutritional Snapshot (3.5 oz / 100g of skinless turkey breast):**
* Calories: ~135
* Protein: ~30g
* Fat: ~1g
* **How to Choose & Prepare:** Like chicken, choose skinless cuts. Ground turkey (look for 93% lean or higher) is a fantastic substitute for ground beef in burgers, meatballs, and sauces.
### #4. Bison
**Why you should try it:** If you love red meat but want a leaner, more nutrient-dense option, look no further than bison. It has a rich, slightly sweet flavor similar to beef but boasts significantly less fat and fewer calories. It’s also an incredible source of iron, zinc, and vitamin B12. As a bonus, bison are almost always grass-fed, which enhances their nutritional profile.
* **Nutritional Snapshot (3.5 oz / 100g of cooked ground bison):**
* Calories: ~198
* Protein: ~29g
* Iron: ~21% of the Daily Value (DV)
* **How to Choose & Prepare:** Because it’s so lean, bison cooks faster than beef. Be careful not to overcook it to keep it tender and juicy. It’s a fantastic swap for beef in nearly any recipe.
### #5. Pork Tenderloin
**Why it makes the list:** Pork often gets a bad rap, but specific cuts are surprisingly lean and healthy. Pork tenderloin is the prime example—it’s as lean as skinless chicken breast and is an excellent source of thiamine, a B vitamin crucial for energy metabolism. It’s been dubbed “the other white meat” for good reason.
* **Nutritional Snapshot (3.5 oz / 100g of cooked pork tenderloin):**
* Calories: ~143
* Protein: ~26g
* Fat: ~3.5g
* **How to Choose & Prepare:** Choose tenderloin or loin chop cuts and trim any visible fat before cooking. Roasting or grilling are perfect methods to bring out its mild flavor without adding unhealthy fats.
### #6. Lean Beef (Sirloin or 93/7 Ground)
**Why it’s still a good choice:** Yes, red meat can be healthy! The key is choosing the right cut and practicing moderation. Lean cuts of beef, like sirloin, top round, or 93% lean ground beef, are nutritional powerhouses. Beef is one of the most bioavailable sources of heme iron, which is easily absorbed by the body, as well as zinc and vitamin B12.
* **Nutritional Snapshot (3.5 oz / 100g of cooked 93/7 ground beef):**
* Calories: ~186
* Protein: ~25g
* Iron: ~15% of the DV
* **How to Choose & Prepare:** Look for “loin” or “round” in the name, as these are typically the leanest cuts. Choose grass-fed beef when available, as it contains more healthy fats. Limit your intake to a couple of servings per week and pair it with plenty of vegetables.
### #7. Lamb (Loin Chops)
**Why it’s on the list:** Lamb is another red meat that offers impressive health benefits when chosen carefully. It’s packed with high-quality protein, iron, zinc, and B vitamins. While some cuts can be fatty, the loin is a much leaner option that fits well into a healthy diet.
* **Nutritional Snapshot (3.5 oz / 100g of cooked lamb loin):**
* Calories: ~202
* Protein: ~27g
* Zinc: ~35% of the DV
* **How to Choose & Prepare:** Opt for loin, shank, or leg cuts, and trim away all visible fat. Lamb is delicious when roasted or grilled with herbs like rosemary and mint. Like beef, enjoy it in moderation as part of a varied diet.
## The Bottom Line: It’s All About Choice and Balance
Choosing one of the **healthiest meats** is only half the battle. How you prepare it matters just as much. Baking, grilling, roasting, and stir-frying will always be better than deep-frying.
Ultimately, the best diet is a balanced and varied one. Incorporating a mix of these healthy meats alongside plenty of plant-based foods—like vegetables, fruits, whole grains, and legumes—is the most effective strategy for long-term health. Use this list not as a set of rigid rules, but as a guide to help you build a stronger, healthier, and more delicious plate.
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