Updated 30 September 2026
What meats are lean meats? In short: skinless chicken and turkey breast, and the trimmed, hard-working or very tender cuts of beef, pork and lamb that carry little fat, such as fillet, rump, topside, pork tenderloin and lean mince. Choosing lean cuts is one of the easiest ways to eat plenty of protein while keeping fat and calories down. Here's a butcher's guide to the healthiest cuts of meat for your diet, with typical fat levels and tips for cooking them so they stay juicy.
What counts as "lean"?
There's no single UK legal definition of "lean meat" on a label. A widely used benchmark, from the US Department of Agriculture, is less than 10g of fat per 100g. Under UK nutrition claim rules, "low fat" means no more than 3g of fat per 100g, which only the very leanest cuts reach. In practice, butchers call a cut lean when it has little marbling and the outer fat has been trimmed.
The leanest cuts, by meat
Typical raw values per 100g, trimmed of visible fat. These are ranges drawn from UK and international food composition data. The exact figures vary with the animal and the trim, so check a pack's nutrition label for precise values.
| Cut | Fat (approx.) | Protein (approx.) |
|---|---|---|
| Skinless chicken breast | 1–3g | 22–24g |
| Turkey breast | 1–2g | 22–24g |
| Pork tenderloin (fillet) | 2–4g | 20–22g |
| Beef topside, trimmed | 3–6g | 21–23g |
| Beef rump, trimmed | 3–8g | 20–23g |
| Beef fillet | 4–9g | 20–22g |
| Lean beef mince | About 10g (per our product listing) | 19–21g |
| Lamb leg, trimmed | 5–10g | 19–21g |
| Chicken thigh, skinless | 5–9g | 17–20g |
Chicken: the lean protein staple
Skinless chicken breast is the leanest everyday meat you can buy, with about 24g of protein per 100g raw and very little fat. Our Chicken Breast 1kg (£8.99) fillets are skinless, boneless and have no added water. Thighs have more fat but stay juicier, and they're still a good choice with the skin removed. See how much protein is in chicken breast.
Beef: choose the trimmed cuts
Beef can be very lean if you choose the right cut:
- Fillet is tender and lean. Fillet Steak 2x 6oz (£18.99).
- Rump is lean and full of flavour. Extra Lean Rump Steak Strips 400g (£9.99) are rump strips trimmed of fat, perfect for stir-fries.
- Topside is a lean roasting joint.
- Extra lean diced beef: Extra Lean Diced Beef 400g (£8.99) is trimmed of extra fat, for healthier stews and curries.
- Lean mince: Lean Beef Mince 400g (£7.49) is approximately 10% fat, according to its product listing.
Ribeye, brisket and short ribs are the fattier, richer cuts; delicious, but not the lean choice.
Pork and lamb
Pork tenderloin and trimmed loin steaks are surprisingly lean, close to chicken breast. Belly, shoulder and ribs are much fattier. For lamb, the leg is the leanest joint once trimmed. Shoulder, shanks and chops carry more fat. See our pork cuts guide and lamb cuts guide.
How to cook lean meat so it stays juicy
Lean meat has less fat to protect it, so it dries out if overcooked.
- Don't overcook. Use a thermometer. Steaks and lean beef joints are best rare to medium.
- Cook it fast or slow, not in between. Sear steaks and strips quickly, or braise diced lean beef gently in liquid.
- Marinate. Yoghurt, citrus or a simple oil-and-herb marinade adds flavour and helps keep chicken moist.
- Rest it for a few minutes before slicing.
- Slice across the grain for tenderness.
Lean doesn't mean less flavour
Season well, use herbs and spices, and get a good sear. A squeeze of lemon, a spoonful of mustard or a fresh salsa lifts lean meat without adding much fat. For ideas, see our steak seasoning guide.
Getting the balance right
Lean meat is a great source of protein, and red meat also provides iron, zinc and vitamin B12. NHS advice is that if you eat more than 90g of red or processed meat a day, you should cut down to 70g or less on average. Choosing lean chicken and turkey for some meals is an easy way to balance that.
Simple lean meal ideas
- Chicken breast traybake with peppers, onions and a little olive oil.
- Rump steak stir-fry with ginger, garlic, broccoli and noodles.
- Lean mince chilli with extra beans and vegetables.
- Slow-cooked extra lean beef casserole with root veg.
- Griddled fillet steak with a big salad.
Lean meat bundles
For meal prep, the Lean Protein Saver Box (£58.99) contains 6 x 400g packs of lean beef mince and 2kg of misshaped diced chicken breast (previously frozen). See all our high-protein meat boxes.
More lean and protein guides
- How much protein is in steak?
- Protein in beef mince: lean vs standard
- Lean cuts for a high-protein plate
- Iron-rich meats
Browse all our lean meat.
Lean meat FAQs
What meats are lean meats?
Skinless chicken and turkey breast, pork tenderloin, and trimmed beef cuts such as fillet, rump and topside, along with lean mince and trimmed leg of lamb.
What is the leanest meat?
Skinless chicken and turkey breast are usually the leanest, at about 1–3g of fat per 100g raw.
What is the leanest cut of beef?
Topside, rump and fillet, once trimmed of visible fat, are among the leanest beef cuts.
Is lean mince healthy?
Yes, as part of a balanced diet. Our lean beef mince is approximately 10% fat, according to its product listing.
How do you keep lean meat from drying out?
Don't overcook it. Use a thermometer, marinate chicken, sear steaks quickly or braise lean diced beef slowly, and rest the meat before slicing.
