These 7 Meats Rank Highest for Protein and Overall Nutrition, According to Registered Dietitians

Meat, like all foods, can be part of a healthy and balanced diet. The only catch: There are many types of meat to choose from, and some are healthier than others. These options generally include lean meats, which are low in saturated fat—a type of fat that can increase the risk of heart disease when eaten in high amounts. But what are these better-for-you meats, exactly, and do they offer any other health benefits? To find out, we asked registered dietitians to call out the healthiest meats, plus the best ways to prepare them in recipes at home.

Skinless Chicken Breast

When it comes to healthy meat options, it’s hard to beat skinless chicken breast, a popular source of lean protein. This protein is “great for staying full, supporting muscle repair, and keeping blood sugar steady,” says registered dietitian Marissa Karp, MS, RD, CDN, and the founder of MPM Nutrition. “Chicken breast is also a great source of niacin, a B vitamin that helps your body turn food into energy, [and] vitamin B6, which supports brain function and immune health,” she explains further. This ingredient is also wonderfully versatile, making chicken breast recipes very popular. “You can grill it, shred it, roast it, or throw it into soups or wraps,” adds registered dietitian Eric Finley, MS, RD, LD, CSSD, and a health science professor at Lindenwood University.

Skinless Chicken Thighs

For a rich and flavorful meat option, consider skinless chicken thighs. Compared to chicken breasts, thighs contain a bit more fat, which can help you feel satisfied for longer, according to Karp. “The slightly higher fat content also means they stay juicy and tender, making them a favorite when you want something comforting but still nutritious,” Karp explains. In addition to lean protein, “they’re packed with important nutrients like iron, zinc, and B vitamins that support energy and immune health,” she adds.

Leg of Lamb

If you’re looking for a nutrient-packed and flavorful meat, lamb is a fantastic choice, according to registered dietitian Lauren Manaker, MS, RDN, LD, and the founder of Nutrition Now. The leg of lamb is particularly lean, though the loin and shoulder are great options too. Overall, lamb is an excellent source of protein, along with iron, zinc for immune health, and vitamin B12 for energy and brain function, Manaker points out. “If you're new to cooking lamb, start with a simple marinade of olive oil, lemon, and herbs,” she suggests. You can then roast it for a filling, nutritious dinner.

Grass-Fed Ground Beef

Craving a heartier meat? Reach for grass-fed ground beef. Compared to traditional beef, “grass-fed beef contains higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA), both of which have anti-inflammatory properties,” says registered dietitian Amy Shapiro, MS, RD, CDN, and the lead nutritionist at ButcherBox. “It’s also a great source of collagen and essential amino acids to support joint health,” she adds. To enjoy ground beef at home, add it in a stir-fry, tacos, or burgers, as recommended by Shapiro.

Ground Turkey

Another solid, healthy meat option is 93 or 99 percent lean ground turkey, notes Finley. “It’s lower in fat than many other proteins, but still rich in nutrients like selenium and B vitamins,” he explains. Plus, turkey is “versatile and mild-flavored, making it perfect for a variety of dishes,” shares Karp. The ingredient will shine in burgers, tacos, chili, or pasta dishes, as recommended by Finley.

Skinless Turkey Breast

Skinless turkey breast is lean and packed with nutrients. “It's rich in protein, B vitamins, selenium, and zinc,” says registered dietitian Taiyyibah Moughal RDN, CDN, ISAK-1, HMCC. To keep turkey breast tender and flavorful, Moughal suggests roasting or grilling the meat. From there, you can use it in wraps, grain bowls, or salads, she notes. If you’re craving a cozy meal, try it in place of chicken in a classic pot pie.

Sirloin Steak

Sirloin steak is “lower in saturated fat than many other beef cuts, but still delivers iron, zinc, vitamin B12, and protein—nutrients that help maintain muscle and energy levels,” Moughal says. Take a page out of her book and try grilling, roasting, or broiling sirloin steak, then pairing it with roasted vegetables or whole grains.