Lean Meats

It is important to eat lean meats in order to control your cholesterol.

According to the American Heart Association, saturated fat should be less than 7% of total calories for people with coronary heart disease, diabetes, or high LDL cholesterol.

To find lean meats click on desired link:

Beef
Pork
Poultry

As a general rule the leanest cuts of meat are from the "Round" or "Loin" in beef and pork.

According to government guidelines, a serving (3.5 ounces or 100 grams) qualifies as "Extra Lean" if it has:

Less than 5g total fat
2g or less saturated fat and
Less than 95mg cholesterol

While "Lean" meat is defined as:

Less than 10g total fat
4.5g or less saturated fat and
Less than 95mg cholesterol

There are several grades of meat to choose from:

Select - Leanest grade of meat, containing around 7% fat by weight
Choice - Contains 15 - 35% fat by weight
Prime - Fattest grade of meat, containg 35 - 45% fat by weight.

TIP: Trim meat well removing fat or skin. Bake, broil, roast, braise, or grill, so the fat drips away.

NOTE: Since saturated fats in lean meats are the main factor contributing to high cholesterol, all tables are ordered from lowest saturated fat to highest saturated fat of lean meats.

Beef

Beef	Calories	Total Fat	Saturated Fat	Cholesterol
Top Sirloin	177	4.65	1.60	61
Top Round	201	7.73	2.93	49
Tenderloin	194	7.76	2.95	73
Flank	179	7.15	2.95	39
95% Lean Ground Beef	171	6.55	2.98	36
Eye Round	204	9.26	3.50	59

* Based 3.5 ounce / 100 gram serving size of “Select” cuts of beef - USDA National Nutrient Database for Standard Reference, Release 18

Pork

Pork	Calories	Total Fat	Saturated Fat	Cholesterol
Boneless Top Loin Chop	166	4.28	1.49	76
Boneless Sirloin Chop	193	6.67	2.22	92
Tenderloin	187	6.33	2.24	94
Boneless Top Loin Roast	194	7.21	2.62	78
Sirloin Roast	198	8.27	2.97	86

* Based 3.5 ounce / 100 gram serving size of roasted pork - USDA National Nutrient Database for Standard Reference, Release 18

Poultry

Poultry	Calories	Total Fat	Saturated Fat	Cholesterol
Turkey Breast	135	.74	.24	83
Chicken Breast	165	3.57	1.01	85
Turkey Leg	159	3.77	1.27	119
Lean Ground Turkey	123	7.05	1.76	71
Chicken Leg	191	8.43	2.29	94
Turkey Thigh	157	8.54	2.65	62

* Based 3.5 ounce / 100 gram serving size of roasted skinless poultry - USDA National Nutrient Database for Standard Reference, Release 18

Research

A single daily dose of soybean phytosterols in ground beef decreases serum total cholesterol and LDL cholesterol in young, mildly hypercholesterolemic men. American Journal of Clinical Nutrition, 2002

Incorporation of Lean Red Meat into a National Cholesterol Education Program Step I Diet: A Long-Term, Randomized Clinical Trial in Free-Living Persons with Hypercholesterolemia. Journal of the American College of Nutrition, 2000

Recipes

I hope you enjoyed learning about lean meats.
find out about other healthy foods, CLICK HERE.

This page was last updated on 5/196.