Meat: Which are Considered “Lean Proteins”?

The term “lean protein” is thrown around a lot in the diet and fitness industries. We can deduce that this means protein with little fat, but how many of us really know which cuts of meat are truly “lean” and which should be avoided?
 
Most of us would be quick to rattle off fish, chicken breasts, or egg whites when asked about lean proteins. But, there are good sources of lean protein in beef and pork. Knowing which cuts will give you maximum protein at a little expense (fat and calories) is key.

Additional Lean Proteins:

• Beef
  Eye Round
  Top Round
  Bottom Round
  Top Sirloin
  Sirloin Tips
  Lean Ground Beef (95% or more) 
• Pork
  Tenderloin
  Boneless Top Loin Chops or Roast
  Center Loin Chops

These cuts all provide premium protein with limited fat and calories.

Some good rules of thumb to remember when shopping for lean cuts of pork or beef:

• Limit marbling. A quick glance at the meat will tell you if it is high in fat. A little fat around the edges can be trimmed, but marbling through the meat will be ingested.
• Stick to cuts with “loin” or “round” in the name when in doubt. These are sources that generally have the lowest fat content.
• When in doubt, substitute ground chicken breast or turkey breast for ground beef. Be certain that the ground meat is “all white” or “all breast” meat to ensure the leanest variety.

-For cooking tips and some good marinade recipes, check out this page from North Dakota State University.
-For preparation tips and cooking methods that further cut the fat, visit Penn State’s Solution Source.