Types of Meat and How Much to Eat: A Complete Guide to Healthy Meat Consumption

Dive deep into all types of meat with this expert guide ranking the healthiest options to fuel your body. Whether you’re after lean protein, low-fat choices, or iron-packed cuts, we break down the best meats for your health, weight goals, and vitality.

1. What Is Meat, Really?

In its earliest roots, the word "meat" (from the Old English mete) once referred to any kind of food. Today, when we talk about meat, we’re usually referring to the edible flesh of animals—be it from land, sea, or sky. This includes everything from beef and chicken to fish and even more exotic game meats. You might even hear terms like “coconut meat” or “nut meat,” but in the context of nutrition and diet, we’re zoning in on animal protein.

Globally, meat is a dietary cornerstone. In fact, the United States ranks as the world’s largest beef producer, highlighting just how central the meat industry is to food culture and economy. But with all the different types of meat available, from red meat to white meat, seafood to game, it raises a key question: How much meat should you eat—and which types are healthiest?

2. Is Eating Meat Healthy?

Here’s the deal: Meat can be incredibly nutritious when consumed in moderation. It’s rich in high-quality protein, essential amino acids, collagen, and vital nutrients like vitamin B12, B6, iron, and zinc. However, not all meat is created equal. The difference between red meat and white meat isn’t just in color—it's in composition, fat content, and health impacts.

Lean meats like chicken breast, turkey, and certain types of fish are often considered among the healthiest meats to eat, especially for those watching cholesterol or saturated fat intake. They appear at the top of most lean meats lists, offering low-calorie, high-protein options.

On the flip side, overconsumption—especially of red or processed meats like bacon, hot dogs, and sausages—can pose serious health risks. Studies link excess red meat intake to heart disease and colorectal cancer, which is why many health experts recommend limiting intake to align with meat consumption guidelines and your recommended daily meat intake.

So, is red meat bad for your health? Not inherently—but the answer depends on portion size, frequency, and the cut. Moderation and variety are key.

3. The Three Main Categories of Meat: Is Fish Meat?

A question many ask is: What are the main types of meat, and does fish count? The answer is yes—fish is technically considered meat, though some dietary patterns, like pescetarianism, view it as a distinct category. Broadly, there are three main types of meat:

1. Red Meat – Includes beef, lamb, goat, and pork. These meats tend to have higher myoglobin levels, giving them a darker hue.

2. White Meat – Think poultry, such as chicken and turkey. These are often leaner and lower in saturated fat.

3. Seafood – Encompasses fish, shellfish, molluscs, and crustaceans. Rich in omega-3 fatty acids, seafood is often recommended for its heart-protective benefits.

4. Exploring the Different Types of Meat (With Nutritional Facts)

Let’s dive deeper into the most common—and some less common—meat varieties, their meat nutrition facts, and how they fit into a balanced diet:

1. Beef

A classic example of red meat, beef is rich in iron and B vitamins. While it's flavorful and versatile—from steaks to burgers—be mindful of portion sizes and opt for grass-fed cuts when possible. Grass-fed beef typically contains more omega-3s and fewer additives.

2. Pork

Loved for its flavor and variety, pork contains vitamin B1 and essential fatty acids. Cuts like tenderloin and loin chops are considered leaner and healthier than bacon or sausage, which fall under processed meat examples.

3. Lamb

Tender and nutrient-dense, lamb is often considered a healthy red meat when consumed occasionally. Rich in selenium and zinc, it can be part of a balanced diet when prepared simply.

4. Goat

Lower in fat than beef and pork, goat meat is a staple in many cultures. It’s often slow-cooked to tenderize its tougher texture and is a nutritious option with high iron content.

5. Chicken

A go-to for many health-conscious eaters, chicken—especially skinless breast—is a staple on any lean meats list. It’s high in protein, low in saturated fat, and easy to cook in endless ways.

6. Turkey

A white meat rich in lean protein and low in fat, turkey is another solid option for everyday meals. Opt for fresh over deli versions to avoid sodium-packed processed meats.

7. Duck

Duck offers a richer, fattier profile than chicken or turkey, but it’s also high in iron and flavor. It can be enjoyed occasionally as part of a varied meat intake.

8. Rabbit

High in B12, low in fat, and surprisingly lean, rabbit is popular in European cuisines and can be a great alternative to traditional meats.

9. Seafood

From salmon to shrimp to mussels, seafood is a protein powerhouse. It’s often highlighted in discussions on the healthiest meats to eat due to its omega-3 content and anti-inflammatory benefits.

10. Game Meats

Think venison, boar, pheasant—these meats are often wild, lean, and nutrient-dense. They’re harder to find but can offer unique flavors and health benefits.

5. How Much Meat Should You Eat for a Healthy Life?

In today’s age of flexitarian trends, plant-based movements, and protein-packed diets, many are asking the big question: How much meat is actually healthy to eat? And more importantly, is there a sustainable balance between enjoying meat and protecting our health—and the planet?

With so many different types of meat available—red meat, white meat, seafood, game, and even processed options—it can feel overwhelming to know what your plate should look like. But don’t stress. Let’s dive into the science, the guidelines, and the reality of meat consumption in modern diets.

5.1 The Benefits of Meat: Nutrient-Dense and Protein-Packed

Meat has long been a staple in human diets. Red meat, in particular, is a powerhouse of nutrients. It’s rich in iron, zinc, vitamin B12, and high-quality protein—all vital for energy, immune function, and muscle repair. For women especially, iron from red meat is essential, as one in four women are not meeting their daily iron requirements. Low iron can lead to anaemia, leaving you tired, foggy, and low on fuel.

When choosing from the healthiest meats to eat, lean cuts of beef, lamb, pork, chicken breast, and turkey top the lean meats list. These types of meat offer muscle-supporting protein without the extra saturated fat. Recent studies also show that higher protein diets—built on lean meats and legumes—may support better hunger control and healthy weight management.

5.2 The Flip Side: Processed Meats and Health Risks

But it’s not all good news. Research consistently shows that excessive intake of red and processed meats (think bacon, ham, sausages, and salami) is linked to an increased risk of bowel cancer—the second deadliest cancer worldwide. The World Health Organization now classifies processed meats as a Group 1 carcinogen, meaning there’s strong evidence they can cause cancer.

So what counts as too much? Most meat consumption guidelines recommend limiting red meat to around 350–455g of cooked meat per week (that’s about 600–700g raw weight). This breaks down to 1–3 moderate servings weekly—think a Sunday roast, a beef stir-fry, and a grilled steak spread out over seven days.

According to the Australian Heart Foundation, this limit helps reduce your intake of saturated fat, which contributes to high cholesterol and increases the risk of heart disease and stroke. High-fat cuts and processed meats are especially problematic for heart health. So if you’re wondering, can eating too much meat cause health problems?—the answer is yes, especially if you're not mindful about portions and meat types.

5.3 Red Meat vs White Meat: What's the Difference?

Many people ask, What is the difference between red meat and white meat? It comes down to myoglobin content. Red meats like beef and lamb have more myoglobin, giving them a darker color and a slightly higher iron content. White meats like chicken and turkey are lower in saturated fat and are often considered better choices for heart health.

In the great debate of red meat vs white meat, white meats tend to come out on top for everyday consumption, especially when you're aiming to lower cholesterol or reduce fat intake. Still, small amounts of lean red meat can be part of a healthy, balanced diet.

5.4 Recommended Daily Meat Intake: Portion Wisdom

So, how much meat should you eat per day? While needs vary by age, sex, and activity level, most dietary guidelines suggest aiming for around 65g of cooked lean red meat daily (roughly 100g raw). That’s about the size of your palm. For variety, it’s wise to rotate between different types of meat, including seafood, poultry, and plant-based proteins like beans, lentils, and tofu.

As for the big question, how much meat is too much per week?—anything beyond 700g of raw red meat, or more than three servings of processed meat, may increase health risks. This is especially true for men and teens, who often exceed these limits. Women and girls, on the other hand, tend to fall short, which can be problematic given their higher iron requirements.

5.5 Should You Ditch Meat Altogether?

Not necessarily. The answer isn’t extreme—it’s balance. While the vegetarian vs meat diet debate continues, many nutrition experts support a middle path. That means including a variety of types of meat in your diet while embracing more plant-based meals, too.

Start with small, impactful shifts:

• Add more plants to your plate. Fill at least half your plate with vegetables.

• Plan meat-free meals once or twice a week to explore other protein sources.

• Mix up your proteins. Rotate between red meat, chicken, fish, eggs, legumes, and dairy.

5.6 Smart Meat Choices for a Healthier Diet

Here’s your quick cheat sheet to eating meat the healthy way:

• Stick to the recommended daily meat intake—around 65–130g cooked per day.

• Choose from the lean meats list: skinless chicken breast, turkey, lean beef, pork tenderloin, and fish like salmon or tuna.

• Limit processed meat examples like bacon, hot dogs, deli meats, and salami.

• Balance your intake with vegetarian meals and plant-based proteins.

• Watch your meat portion sizes—your palm is a good guide.

6. Which Meat Is Best for Your Health?

When was the last time you stopped in the supermarket and asked yourself: What is the healthiest meat to eat? If you’re like most people, you probably grab what’s familiar, tasty, or on sale. But making decisions without considering meat nutrition facts could be quietly affecting your health—and your waistline.

Rising grocery prices may have you opting for cheaper cuts, but here’s some good news: you don’t need to overspend to buy healthy lean meat. There are affordable options in every butcher and supermarket that offer high protein and low fat—if you know what to look for.

To make things easier, I’ve put together a lean meats list based on common choices, plus a few surprises. I’ve reviewed the different types of meat, ranked them nutritionally, and considered how they compare in terms of calories, fat, iron, and protein content.

You might be surprised at which meats top the list in terms of health benefits.

6.1 What Makes a Meat Healthy?

All meat offers some nutritional value, but the healthiest meats to eat share a few key traits. The animal’s diet, the cut of meat, and the cooking method all affect its nutritional profile.

Here are six major factors that define a healthy meat:

• Low in saturated fat

• Low in calories

• Low in cholesterol

• High in protein

• High in iron

• Grass-fed over grain-fed or mixed-lot animals

Personally, I prioritize fat content. When it comes to meat portion sizes, leaner cuts provide more protein with fewer calories—exactly what you want for both muscle gain and weight control. That’s why the best picks on the lean meats list are usually low-fat options like poultry breast, white fish, and game meats.

But it’s not just about cutting out the bad. You also want to maximise the benefits. Protein is essential for muscle repair, metabolism, and immunity. Most adults need around 1 to 1.5 grams of protein per kilogram of body weight. That means someone weighing 70kg should aim for 70–105g of protein daily—and meat can help you reach that goal.

Iron is another major benefit of meat. Specifically, heme iron—found in animal sources—is more readily absorbed than iron from plants or supplements. If you’re at risk of iron deficiency, iron-rich meats like beef, kangaroo, and liver can help prevent or treat anaemia.

So with that in mind, let’s dive into the question that brought you here:

6.2 What Are the Best Meats to Eat?

If you think chicken is the ultimate healthy choice, you might want to reconsider. When we rank different types of meat for health, kangaroo tops the list. It’s incredibly lean, low in fat and cholesterol, and contains just as much iron as beef—plus almost as much protein as chicken breast.

Not ready to try kangaroo? No worries. White meats like skinless chicken breast, turkey, and white fish are excellent alternatives. Pork tenderloin is another underrated option that’s lower in fat than you might expect.

Want to go a bit more adventurous? Venison, bison, and ostrich are also part of the healthiest meats to eat, delivering high protein and iron with minimal fat. And they’re especially great choices if you’re following a high-protein diet or watching your cholesterol.

Keep scrolling for my full breakdown of meat nutrition facts, or skip to the section that fits your goals. Whether you’re aiming for weight loss, muscle gain, or better heart health, this guide has you covered.

6.3 Here Are My Top Meat Recommendations Based on Your Goals:

Best Meats for Weight Loss
If you're aiming to slim down, focus on lean meats for weight loss that are low in fat and calories but high in protein to help keep you satisfied. Top picks include kangaroo, white fish (like barramundi or cod), ostrich, chicken breast, pork tenderloin, and bison.

Protein-rich options help preserve muscle while supporting fat loss—but watch your meat portion size. Stick to 65 to 100 grams per meal to avoid eating more calories than your body needs, even when the meat is lean.

Best Meats for Muscle Gain
Trying to bulk up or get stronger? Your body needs more high-protein meats to build and repair muscle tissue. Go for lean but protein-dense choices like chicken breast, kangaroo, ostrich, white fish, pork tenderloin, and lean cuts of beef.

Elite athletes and bodybuilders often prefer kangaroo or ostrich due to their powerful combo of heme iron and complete protein. These meats support lean muscle growth without unnecessary fat.

Best Meats for High Cholesterol
Managing your cholesterol? Choose meats that are low in saturated fat and sodium. The best meats for heart health include white fish, ostrich, and kangaroo—naturally lean options that support cardiovascular wellbeing.

Avoid processed meats like salami, sausages, ham, and bacon. These are often packed with unhealthy fats and salt, which can negatively impact your heart and cholesterol levels.

Best Meats for Iron
Iron is vital for energy, focus, and oxygen transport in the body. If you're low in iron, choose meats high in iron like kangaroo, lean beef, or lamb. These options offer heme iron, the most absorbable form for humans.

People at higher risk of iron deficiency—including athletes, pregnant women, older adults, and anyone feeling fatigued—should include these meats regularly. Just make sure to trim visible fat and cook with healthy methods like grilling or baking.

7. Healthiest Meats (Ranked from Best to Worst)

Here’s your ultimate guide to the healthiest meats – ranked from the most nutritious to the least ideal for regular consumption. All nutrition data is sourced from the Australian Food Composition Database and measured per 100g serving.

7.1. Kangaroo Meat

Nutrition: 556 kJ | 30.1g protein | 1.2g fat (0.38g saturated) | 71mg cholesterol | 4.1mg iron

Kangaroo tops the list as the healthiest red meat available. It’s leaner than chicken breast, richer in iron than beef, and one of the highest in protein. It's also a good source of omega-3s and selenium.

Buying Tip: Readily available in major supermarkets and butcher shops.

Cooking Tip: Best in stews and marinades to avoid toughness. Avoid overcooking.

7.2. White Fish (e.g. Flathead)

Nutrition: 541 kJ | 28.8g protein | 1.4g fat (0.38g saturated) | 78mg cholesterol | 0.27mg iron

Extremely lean and high in protein, white fish is low in calories and ideal for weight loss. Includes varieties like barramundi, snapper, and whiting.

Buying Tip: Choose sustainably sourced wild-caught fish for better omega-3s.

Cooking Tip: Bake or steam for a lower-fat option; avoid deep frying.

7.3. Ostrich

Nutrition: 455 kJ | 23.7g protein | 1.4g fat (0.46g saturated) | 53mg cholesterol | 2.8mg iron

A lean, protein-rich red meat that's lower in fat and cholesterol than beef. Popular with athletes for its nutrient profile.

Buying Tip: Found in specialty butchers or frozen in select supermarkets.

Cooking Tip: Cook like beef, but don't overdo it – great in stews or marinated.

7.4. Chicken Breast (Skinless)

Nutrition: 598 kJ | 29.8g protein | 2.5g fat (0.82g saturated) | 98mg cholesterol | 0.4mg iron

Low in fat and calories, high in protein – chicken breast is a staple for weight loss and muscle building. Watch out for the difference between grilled vs BBQ chicken with skin.

Buying Tip: Opt for organic, free-range poultry.

Cooking Tip: Try grilling, roasting, or my healthier Crispy Chicken Wands recipe.

7.5. Bison or Buffalo

Nutrition: 448 kJ | 24.6g protein | 0.8g fat (0.33g saturated) | 46mg cholesterol | 3.3mg iron

Leaner than beef, packed with protein, and rich in B vitamins. Still rare in Australia but gaining traction.

Buying Tip: Check specialty butchers; go for grass-fed when possible.

Cooking Tip: Ideal for stews, roasts or lean mince swaps in burgers.

7.6. Pork Tenderloin

Nutrition: 566 kJ | 28.5g protein | 2.2g fat (0.76g saturated) | 56mg cholesterol | 0.98mg iron

The leanest pork cut available – similar to chicken breast in nutrition but with more iron.

Buying Tip: Avoid fatty pork cuts like belly or ham.

Cooking Tip: Marinate and grill or roast for best results.

7.7. Lean Beef

Nutrition: 648 kJ | 31.5g protein | 3g fat (0.98g saturated) | 77mg cholesterol | 2.8mg iron

Red meat with the benefits of protein and iron. Choose lean cuts and trim excess fat.

Buying Tip: Grass-fed flat iron, sirloin, and flank steaks are best.

Cooking Tip: Grill or use lean mince for pasta, burgers, or my Munchy Crunchy Beef Schnitzel.

7.8. Venison

Nutrition: 661 kJ | 30g protein | 3.2g fat (1.3g saturated) | 112mg cholesterol | 4.5mg iron

Wild-tasting and rich in protein and iron, but higher in cholesterol. Popular among adventurous eaters.

Buying Tip: Found in specialty butchers; usually farmed in Australia.

Cooking Tip: Use in casseroles or stews. Don’t overcook!

7.9. Turkey Breast

Nutrition: 648 kJ | 29.4g protein | 4g fat (1.08g saturated) | 65mg cholesterol | 0.6mg iron

A bit higher in fat than chicken, but similar in protein. A good alternative if you want to switch up your poultry.

Buying Tip: Free-range and organic options are better nutritionally.

Cooking Tip: Roast, grill or slow-cook to retain moisture.

7.10. Lean Lamb

Nutrition: 773 kJ | 31.3g protein | 6.5g fat (2.45g saturated) | 96mg cholesterol | 3.7mg iron

Higher in fat than other meats on this list. Best in moderation.

Buying Tip: Choose lean, grass-fed lamb; trim visible fat.

Cooking Tip: BBQ or roast small portions – try my Lamb Cutlets with Pomegranate Cous Cous.

Unhealthiest Meats to Avoid

• Fatty sausages

• Deli meats like salami

• Greasy BBQ chicken

• Heavily marbled beef & lamb cuts

These meats are high in saturated fat, sodium, and cholesterol. Eat sparingly, if at all.

Hot tip: Replace high-fat sausages with lean kangaroo or chicken sausage options. Avoid misleading assumptions – BBQ chicken can contain up to 14g fat and 300 calories per 100g!

Bonus Note: Salmon vs White Fish

Salmon, while high in unsaturated fat, is rich in omega-3s and vitamin D. Still healthy, but ranks lower due to its fat content. Swordfish and shark are excellent leaner alternatives.

SUMMARY

In this comprehensive guide, a seasoned nutritionist breaks down all types of meat, how much meat should you eat and healthiest meats to eat, spotlighting lean, low-fat, high-protein, and iron-rich options that support weight loss, muscle building, and overall wellness. From chicken breast to wild-caught fish and grass-fed beef, discover which meats nourish your body best and how to choose wisely for maximum health benefits. Perfect for meat lovers who want to eat smarter and feel stronger.