Meat is an excellent source of protein and iron. But many people fear that it can be unhealthy if they choose a fatty cut. Similarly, choosing processed meats as also a big no-no with close links to heart disease and obesity.
Instead, opt for lean cuts of meat as they are digested by the body quicker and are a healthier source of protein. Sticking to organic and grass-fed meat is also beneficial for our health, as it contains much higher levels of omega 3. High-quality meats are often best sourced nowadays via a home delivery meat box sourced from ethical farms. Read on to discover the 12 of the leanest cuts of meat you can buy.
Top Sirloin
Top sirloin is one of the leanest cuts of beef – it contains around 10 grams of fat per serving, but only around 4 are made up of saturated fats. This cut is very high in protein, with around 50 grams per serving. At around 156 calories per 100g serving, this meat is also low in calories.
Beef Tenderloin
With around 4g of saturated fat in a serving, tenderloin is equally as lean as top sirloin. However, it contains far less intramuscular fat (or marbling in culinary terms). Be careful when cooking tenderloin, as it can dry out easily – but with around 196 calories per 100g serving, this cut is a great lean alternative.
Flank Steak
Though technically not a steak, this cut is full of intensive flavour and is also very lean. It comes from the belly muscles of the cow so contains almost no fat, with only 3.6 grams of saturates in a 100-gram serving.
Roast Beef
Though a roast beef joint is less lean than other cuts of meat, it is packed full of nutritional value. Deli-style, thinly cut roasted beef is the leanest, with only 1.5 grams of saturated fat per 100 grams. Ask your butcher for the leanest cut available. Or, order yourself a meat box online for a guaranteed lean meal.
Beef Mince
When buying ground beef, make sure to look for the less than 5% fat option, as this is the healthiest possible but contains maximum flavour. With around 150 calories and just 1.8 grams of saturated fat per 100g serving, minced beef is perhaps the healthiest option when choosing red meat.
Chicken leg, no skin
Chicken is one of the healthiest meats you can eat. It is highly nutritious and an excellent source of protein. It is also very low in saturated fat, making it healthy for the heart and beneficial for bone health. Most of the fat contained in chicken is in its skin. Once removed, a chicken leg contains just 136 calories a serving, with only 1 gram of fat.
Chicken breast
Chicken breast is also incredibly lean and has a high protein content. It is low in calories, with only 125 per serving, and contains less than 0.4 grams of saturated fat – the leanest meat so far.
Lean lamb chop
Lamb is a fairly lean and nutritious meat, though it is far more fatty than white meats such as chicken and turkey. However, lamb chops are full of protein and low on fat, with less than 4 grams of saturated fat per serving. It also contains high levels of iron and omega-3 making it a very healthy cut.
Pork Tenderloin
Though pork is a typically fatty meat, tenderloin is the exception. It contains just 120 calories and 2.9 grams of total fat per serving, making it a delicious yet healthy cut of meat to try.
