12 Best Lean Meats
Lean meats are excellent sources of high-quality protein with minimal saturated fat. They are essential for muscle building, weight management, and overall health. Choosing lean cuts helps you meet your protein needs without excess calories from fat. Here are the best lean meat options ranked by protein density.
The Rankings
Shrimp
With 20.0g of protein and only 0.2g of fat per 3 oz (85g), shrimp delivers maximum protein with minimal fat.
Turkey Breast
With 30.0g of protein and only 1.0g of fat per 3 oz (85g), turkey breast delivers maximum protein with minimal fat.
Cod
With 18.0g of protein and only 0.7g of fat per 1 fillet (180g), cod delivers maximum protein with minimal fat.
Tuna
With 28.0g of protein and only 1.0g of fat per 1 can drained (165g), tuna delivers maximum protein with minimal fat.
Lobster
With 27.0g of protein and only 1.3g of fat per 1 cup (145g), lobster delivers maximum protein with minimal fat.
Tilapia
With 26.0g of protein and only 2.7g of fat per 1 fillet (87g), tilapia delivers maximum protein with minimal fat.
Bison
With 28.0g of protein and only 2.4g of fat per 4 oz (113g), bison delivers maximum protein with minimal fat.
Crab
With 16.0g of protein and only 1.0g of fat per 3 oz (85g), crab delivers maximum protein with minimal fat.
Venison
With 30.0g of protein and only 3.2g of fat per 3 oz (85g), venison delivers maximum protein with minimal fat.
Chicken Breast
With 53.4g of protein and only 6.2g of fat per 1 breast (172g), chicken breast delivers maximum protein with minimal fat.
Scallops
With 17.0g of protein and only 0.8g of fat per 3 oz (85g), scallops delivers maximum protein with minimal fat.
Ham
With 21.0g of protein and only 5.5g of fat per 3 oz (85g), ham delivers maximum protein with minimal fat.
Quick Comparison Table
Here is a side-by-side nutritional comparison of all the foods on this list:
| # | Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| 1 | 🦐 Shrimp | 84 | 20.0g | 0.2g | 0.2g | 0.0g |
| 2 | 🦃 Turkey Breast | 135 | 30.0g | 0.0g | 1.0g | 0.0g |
| 3 | 🐟 Cod | 82 | 18.0g | 0.0g | 0.7g | 0.0g |
| 4 | 🐟 Tuna | 132 | 28.0g | 0.0g | 1.0g | 0.0g |
| 5 | 🦞 Lobster | 129 | 27.0g | 0.0g | 1.3g | 0.0g |
| 6 | 🐟 Tilapia | 128 | 26.0g | 0.0g | 2.7g | 0.0g |
| 7 | 🥩 Bison | 143 | 28.0g | 0.0g | 2.4g | 0.0g |
| 8 | 🦀 Crab | 82 | 16.0g | 0.0g | 1.0g | 0.0g |
| 9 | 🥩 Venison | 158 | 30.0g | 0.0g | 3.2g | 0.0g |
| 10 | 🍗 Chicken Breast | 284 | 53.4g | 0.0g | 6.2g | 0.0g |
| 11 | 🫐 Scallops | 94 | 17.0g | 4.3g | 0.8g | 0.0g |
| 12 | 🥩 Ham | 145 | 21.0g | 1.5g | 5.5g | 0.0g |
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Summary and Recommendations
The foods listed above represent some of the best choices for lean meats for a healthy diet. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.
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