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With a renewed focus on protein in our culture, meat is taking up more and more of our plates. But some meats are better for you than others, dieticians say.
TODAY reports that while meat is a great protein source, it’s far from the only place to get this important, muscle-building nutrient.
A registered dietitian and TODAY nutrition editor Natalie Rizzo says meat is “one of the best sources of concentrated protein.”
A xer vi ng of meat typically provides upwards of 20 grams of protein, which our bodies need to build and maintain muscle, making virtually all meat an “excellent” source of this crucial macronutrient, Rizzo says. Mewat is also generally a good source of vitamin B12 and iron, according to Rizzo, particularly heme iron, which is used easier for our bodies to absorb t5han iron from non-animal sources.
However, not all meat is equally good for you. Aside from your taste preferences, the best way to choose healthy meat is to balance those benefits with saturated fat content. Research shows again and again that a diet high in saturated fat is linked to poorer heart health, Rizzo says.
Generally, you want to get just 10% of your daily calories from saturated fat, Rizzo says.
For someone who eats 2,000 calories per day, no more than 120 of them – about 13 grams of saturated fat – should come from saturated fat, according to the American Heart Association. But some forms of meat, especially processed varieties, can be packed with saturated fat.
That means, overall, a healthier meat will be one that’s high in protein while also being leaner and less processed.
Chicken breast is Rizzo’s pick for the healthiest meat for good reason. With 23 grams of protein and only 2 grams of fat (and less than a gram of saturated fat) per 3.5-ounce serving, chicken breast is a lean, concentrated source of protein.
Chicken breast also topped the list of the highest-protein meats.
Dark meat chicken, like chicken thighs or drumsticks, is still high in protein but has about double the fat and, therefore, more calories per serving. If you eat the skin as well, that increases the saturated fat even more, to about 4 grams per serving of chicken thigh, or 20% of your daily limit, per the National Chicken Council.
Other healthy meat options are: turkey breast, pork, lean beef, and fish which is not always considered as a meat.
Other healthy high-protein foods are eggs, nuts and seeds, tofu, beans and legumes, whole grains, and Greek yogurt and cottage cheese.
