According to the Livestrong website, two or three 3.5-ounce servings of meat daily fulfill the protein requirement of the average person. Different meat types have different amounts of protein, for example 7 ounces of skinless turkey breast contains 60 grams of protein with only 8 grams of fat while 7 ounces of porterhouse beef steak holds only 44 grams of protein yet more than 51 grams of fat.
Red meat provides high-quality protein, but some cuts have a high amount of saturated fat, meaning a higher calorie count. Fortunately there are lean cuts of meat that offer all the protein, but with fewer calories.
Lean cuts of meat:
Extra Lean Beef
The leanest cuts of beef are eye of round, sirloin tip, top round, bottom round and top sirloin. These cuts offer about 47 to 60 calories at about 8 g protein per ounce.
Veal
The sirloin cut of veal has 48 calories and a little more than 7 g protein per ounce.
Venison
Venison is leaner than beef, providing 45 calories per ounce with almost 9 g protein per ounce.
Pork Tenderloin
Pork tenderloin contains 47 calories and 8 g protein per ounce.
Bison
Bison, or buffalo, contains 41 calories and 8 g protein per ounce.
Avoid consuming processed meats like, sausages, hot dogs and cold cuts like salami or bologna as they’re high in fat and salt. These types of meats are also usually treated with nitrites that may increase your risk of cancer.
Fish and poultry are also good meat suggestions that deliver essential nutrition and lower the risk of chronic illnesses such as heart disease. Fish contains Omega-3 fatty acids that can help to reduce chronic inflammation in the body and the varieties of fish are many including tuna, salmon, sardines, herring, mackerel and halibut.
One of the best meats that isn’t eaten too often, goat meat, contains less cholesterol, more iron and more potassium than beef, pork, lamb or chicken, according to the Alabama Cooperative Extension System.
The below link is a great resource that shows calorie and protein comparison of all types of different meats:
http://www.sparkpeople.com/resource/food_lists_meats.asp
Sources:
http://www.livestrong.com/article/538037-the-most-nutritious-meat/
http://www.livestrong.com/article/346355-what-meats-are-high-in-protein-low-in-calories/
http://www.fyiliving.com/diet/nutrition/lean-cuts-of-meat-have-a-place-in-a-healthy-diet/
Red meat provides high-quality protein, but some cuts have a high amount of saturated fat, meaning a higher calorie count. Fortunately there are lean cuts of meat that offer all the protein, but with fewer calories.
Lean cuts of meat:
Extra Lean Beef
The leanest cuts of beef are eye of round, sirloin tip, top round, bottom round and top sirloin. These cuts offer about 47 to 60 calories at about 8 g protein per ounce.
Veal
The sirloin cut of veal has 48 calories and a little more than 7 g protein per ounce.
Venison
Venison is leaner than beef, providing 45 calories per ounce with almost 9 g protein per ounce.
Pork Tenderloin
Pork tenderloin contains 47 calories and 8 g protein per ounce.
Bison
Bison, or buffalo, contains 41 calories and 8 g protein per ounce.
Avoid consuming processed meats like, sausages, hot dogs and cold cuts like salami or bologna as they’re high in fat and salt. These types of meats are also usually treated with nitrites that may increase your risk of cancer.
Fish and poultry are also good meat suggestions that deliver essential nutrition and lower the risk of chronic illnesses such as heart disease. Fish contains Omega-3 fatty acids that can help to reduce chronic inflammation in the body and the varieties of fish are many including tuna, salmon, sardines, herring, mackerel and halibut.
One of the best meats that isn’t eaten too often, goat meat, contains less cholesterol, more iron and more potassium than beef, pork, lamb or chicken, according to the Alabama Cooperative Extension System.
The below link is a great resource that shows calorie and protein comparison of all types of different meats:
http://www.sparkpeople.com/resource/food_lists_meats.asp
Sources:
http://www.livestrong.com/article/538037-the-most-nutritious-meat/
http://www.livestrong.com/article/346355-what-meats-are-high-in-protein-low-in-calories/
http://www.fyiliving.com/diet/nutrition/lean-cuts-of-meat-have-a-place-in-a-healthy-diet/