This is a free guest post from Danielle from Canning Free Range Butchers who offered to write a free article for the blog in exchange for a link to her site.
Including meat into your weekly diet is a great way of getting upping your protein intake while having a low calorie, low carb, but filling meal. However, depending on the cut of your meat, you may be consuming more than you think.
To help you stay on top, we’ve provided you with a basic guide of the leanest cuts of beef, pork and chicken, as well as the fattiest to help you know which cut to use next time you plan dinner.
• Leanest: the top choices of beef steak are the Sirloin Tip Side Steak and the Top Round Steak that have around 40 g of protein per 100 g, and 5.4 and 7.6 g of fat, respectively. The Sirloin is one of the lowest in calories, sitting at around 206 per 100 g, while the top round sits just a little higher at 240. Following these two are the Eye of Round steak, Bottom Round steak and the Top Sirloin, all containing around 50 g of protein per 100 g but ranging in fat content from 276, 300 and 316 respectively.
• Fattiest: the worst contenders in this category are also some of the most popular, of course because the fat makes them so flavourful. You won’t feel to great after it appears on you waistline though. Rib-eye is the worst at 37 g of fat for every 100 g and only 30 g of protein, followed by T-bone steak which has 25.6 g of fat and 33 g of protein. Between 16-18 g of fat is the Filet Mignon, Porterhouse Steak, Skirt Steak and New York Strip Steak, containing between 33-46 g of protein per 100 g.
• Leanest: the healthiest cut of pork is the trusty Tenderloin, a 100 g cut has around 160 calories, but nearly all of it comes from protein, with only 25% coming from fat. Canadian bacon and braised loin are quite high in protein (between 24-29 g per 100 g) but are often cooked in a way that increases the fat content.
• Fattiest: unfortunately, all other cuts of pork are quite high in fat, such as the Pork Chop, Pork Sausage and the popular Bacon. Pork is generally quite a fatty meat, even though it is high in protein.
• Leanest: chicken is overall quite a lean meat when cooked without the skin. The Chicken Leg will give you 18 g of protein, Breast is 17 g of protein and the Thigh provides 9 g of protein.
• Fattiest: the fattiest cuts of chicken are any of the above with the skin on, especially when cooked with butter and oil.
While each of these cuts have varying amounts of nutritional protein, depending on how you cook them, they can still end up being an unhealthy meal. Try to avoid frying with oil or butter, consider roasting instead, or grilling. If you’re unsure about which cut to buy, you can always ask your local butcher, like Cannings Free Range Butchers, for advice on what the best choice is for you and your meal.