What’s the healthiest meat to eat?

In this article we are going to answer what’s the healthiest meat to eat, what is meat, is meat healthy to eat, what is the unhealthiest meat to eat, and how can you add meat to your diet.  

What’s the healthiest meat to eat?

According to several studies, the healthiest meat to eat is fish and poultry. Fish is the meat source with the highest amount of omega-3 fatty acids and vitamin D, especially fatty fish. Mercury is a danger to fish but as long as you consume low mercury fish, you are safe.

Some of the healthiest fish you can add to your diet include salmon, cod, and tuna while you should avoid king mackerel, swordfish, and shark because they have higher amounts of mercury and pollutants that can be dangerous to your health in the long run. 

When we talk about poultry, chicken and turkey are your best options. Chicken and turkey are excellent sources of protein, low in calories, and low in saturated fats compared to red meat. 

Breast meat might be the best part of chicken and turkey. The recommendation is to bake it and grill it, eat it without skin, and enjoy it. According to the American Heart Association, we need only two to three servings of fees a week and 8 ounces of lean protein. 

What is meat?

Meat is defined as animal flesh that is eaten as food by humans. Meat is mainly composed of water, protein, and fat. It is edible raw but the recommendation is to eat it cooked. Meat refers to the skeletal muscle and flesh of pigs, cattle, sheep, cows, lambs, kangaroos, and goats. 

Animal sourcesAre called
SheepLamb or mutton
Domesticated birdsPoultry
Deer Venison

It can be seasoned or processed in a variety of ways. Unprocessed and raw meats can spoil within hours or days resulting in food poisoning if eaten. 

Meat is a very important part of the food industry and economy. According to an analysis of FAO, overall meat consumption has decreased since 1990 because of more popular beliefs like vegan, vegetarian, environmental population, and health concerns that are associated with meat production and consumption. 

Is meat healthy to eat?

Yes, meat is healthy, it is one of the best sources of protein and iron. Meat is of the few proteins that contain all essential amino acids and no-heme iron, which is better absorbed by the human body. 

The nutritional content of meat depends on the animal it comes from. Here is a list of the different nutrition content depending on the source of the meat

SourcePer 110 gramsCaloriesProteinCarbohydratesFat
Fish140 calories25 grams0 grams5 grams
Chicken breast160 calories28 grams0 grams7 grams
Lamb250 calories30 grams0 grams14 grams
Beef steak (beef top round)210 calories36 grams0 grams7 grams
Beef steak (T-bone)450 calories25 grams0 grams35 grams
Pork Loin242 calories14 grams0 grams30 grams

All meat, it doesn’t matter the source, are high in protein with all the essential amino acids and are a good source of zinc, vitamin b12, selenium, phosphorus, niacin, vitamin b6, choline, riboflavin, and iron. 

Follow this link for the Harvard healthy eating plate to have a guide for creating healthy and balanced meals.

What is the unhealthiest meat to eat?

Red meat has been studied for years and it is the less healthy meat we can add to our diets. Red meat includes beef, pork, lamb, veal, venison, and duck. Red meat has a lot of nutrients but there is a lot of evidence that it can increase the risk of certain cancers. 

Also, red meat has a higher amount of saturated fat than chicken and fish. Processed red meat is very unhealthy such as bacon, bologna, sausages, and other types of luncheon meats. 

According to the World Cancer Research Fund, you should eat no more than 12 to 18 ounces of red meat per week. If you choose to eat red meat, look for the healthiest cuts and cooking methods such as baking, broiling instead of frying, or grilling which can increase cancer risk. 

How can you add meat to your diet?

The healthiest way to add meat to your diet is by grilling, roasting, baking, broiling, steaming, press cooking, or slow cooking instead of frying it. Try to always choose a healthy side that includes whole grains and vegetables such as leafy greens. Try to choose:

  • Chicken breast
  • Turkey breast
  • Grass-fed beef
  • white-fleshed fish
  • Salmon and other fatty fish
  • Tuna
  • Lamb

If you are out of ideas on how to add healthy protein to your diet, follow this link. 


This article answered what’s the healthiest meat to eat, what is meat, is meat healthy to eat, what is the unhealthiest meat to eat, and how can you add meat to your diet.



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