Nutrition Articles

Best and Worst Meat Choices

How to Spot the Healthiest Cuts

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Pop quiz: Which is better: filet or prime rib? Which is leaner: ground turkey breast or lean ground beef? If you're trying to cut calories or just plain eat healthier, navigating the meat section at your local grocery store can be just as confusing as decoding a nutrition label!

For those who eat it, meat provides protein and other nutrients, too, including iron, thiamine, and zinc. But many sources of meat can also be high in fat, especially saturated fat, which has been linked to high cholesterol and heart disease. And any food that is high in fat is also higher in calories, which can make it tough to reach your weight management goals. To assist consumers in meat selection, the government developed the following definitions, based on a cooked, 3-ounce portion of meat.
  • Extra lean meat contains less than 5 grams of total fat and less than 2 grams of saturated fat.
  • Lean meat contains less than 10 grams of total fat and less than 4.5 grams of saturated fat.


This guide will help you to navigate the meat department and make the best choices for health, calories, and flavor. Continued ›

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About The Author

Lauri Watson Lauri Watson
is a Registered Dietitian with a bachelor's degree in psychology. She eats her way through life's tasty treats and documents her culinary journeys at RedHeadRecipes.com, which provides recipes and ideas for a balanced lifestyle.

Member Comments

  • PPCONFUSED
    I chose to limit my meat intake to white meat only. No red meat. I ended up severely anemic and iron pills didn't correct it. Red meat did. I have never believed in a strictly vegetarian diet as I believe that if you are provided with the ripping tearing teeth we have then we are an organism which requires fresh meat. I also tried the Atkins diet at one point and passed out cold with in 6 hours. I'm Hypoglycemic so require a little sugar to balance. Balance in all foods we take into our bodies. Balanced Calories, nutrients, fats, etc. plus a balance in our activity levels which is my biggest problem as my arthritis and wrecked knees tend to get in the way for exercise.. - 9/14/2013 6:18:43 PM
  • Our bodies make all the cholesterol we need. All meat product carries cholesterol. Of which we do not need to be getting any extra. Makes on difference how much fat is in the meat either or what kind of meat. It is just plain not good for your heart and arteries. And the protein in meat makes your liver work harder. Just facts I have been reading about lately. Don't mean to offend anybody. I use to be a meat eater too. And feel much better without the stuff. - 9/4/2013 4:08:44 PM
  • You didn't address lamb, mutton or goat which are mainstays in many cuisines. - 9/3/2013 3:23:49 PM
  • The most enlightening thing for me was that pork tenderloin is low on the fat scale. Often I can buy one tenderloin and get a second for free so that is what I buy a lot. Thank you it shows me I am on the right track. - 9/3/2013 11:59:13 AM
  • I too love red meat and we endulge often BUT now we eat leaner cuts and watch the fat calories also.We just eat red meat a little less often and have a good rib eye steak less often also.This is a good article and a wake up call for those of us who need to watch our intake of high fat foods. - 9/3/2013 11:12:44 AM
  • what about lamb, sheep? - 9/3/2013 7:00:50 AM
  • Great article but what about turkey wings I love them. - 5/28/2013 3:52:03 PM
  • This article was so helpful, I'm grateful to spark for putting this up! - 3/5/2013 7:14:31 AM
  • I was raised on a large dairy farm & ranch, so we didn't have to worried about allot of what U buy from the store. The meat was always marble right, had the right amount of fat. & the color was good. We always ate healthy, had our own gardens, fresh water too drink & not too many store brought items. Even today I grow my own vegetables & herbs. Just go to the store for a few staples. - 2/20/2013 7:01:08 PM
  • I am glad to hear the bacon myth debunked, as well as some grass fed information out there! - 9/12/2012 11:48:04 AM
  • I know this would not be everyone's cup of tea, but we purchased a good quality electric meat grinder a while ago. We really decided to grind our own meats to save money, but it turned out we found we could have much leaner and healthier ground meats by grinding our own. We buy boneless, skinless chicken breasts on sale for as low as $1.69 a pound and grind them. Ground chicken breast at my local supermarket is $3.99 a pound and I know it has skin and who knows what else ground in it. We also make fantastic and very lean bulk Italian sausage and ground beef for a fraction of what it costs to buy in packages in the store - and we know what's in it and that the grinder, etc. is clean! We buy beef and lean cuts of pork when it's on sale so we save money as well as getting a quality product. It takes a little effort but it's worth it to us. - 9/3/2012 6:49:49 PM
  • APPROACHINGMARS
    When I lost the weight I have so far, it wasn't by picking the leanest meat I could, it was by selecting fatty meats that actually kept me full and didn't have me grabbing for the Pop Tarts.

    Restrict your grain and sugar intake and you won't have to worry about lean meat. - 9/3/2012 1:48:10 PM
  • I think all of us know that meat that is grass fed, or extra lean 95/5 is better for us. The same with chicken and all other meats, but sometimes the budget has to be taken into account too. Not all of us can afford the price on a regular basis even if it is much healthier for us. So I guess I'll just have to eat smaller portions and exercise more to work off the cholestrol clogging my arteries. Oh, btw, even with eating these meats my cholestrol is doing just fine. - 9/3/2012 1:06:55 PM
  • Avoiding fat in meat? Is it the 1990s again? Control your calories, hit your macronutrient goals and you won't have to worry about this drivel. - 9/3/2012 12:33:13 PM
  • JOEBUCK50
    I've been buying Ball Park "All white meat" turkey hot dogs because the label on the package says 40 calories per hot dog. That seems pretty low based on what this article says. Does all white turkey meat really have such a low calorie count? - 9/3/2012 11:35:27 AM

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