Lean Meats Identification Chart
Selected Food Sources with Serving Sizes
Selected Lean Meat Sources
Lean Meat Portion size: 2-3 oz |
| Poultry |
Beef |
Pork |
Lamb |
Wild Game |
| Chicken |
Flank steak |
Centerloin |
Chops |
Venison |
| Cornish hen |
Sirloin tip |
Tenderloin |
Leg roast |
bison |
| Turkey |
Eye of Round |
Canadian bacon |
Tenderloin
Shank |
elk |
| White meat, but not dark meat, without skin is considered lean. |
Top Round |
|
|
ostrich |
| Tenderloin |
|
|
emu |
| Top Loin |
|
|
squab |
| Rump roast |
|
|
wild duck |
| Extra lean ground beef |
|
|
pheasant
rabbit |
Special Considerations?
Choosing lean meats
- Choose lean meat containing less than 3g of fat per 1 oz serving
- Generally, the leanest cuts of meat contain round or loin in their name
- Choose animal products that are labeled “organic,” “hormone-free,” “antibiotic-free,” “free-range,” “grass-fed, “ and/or “wild” whenever possible
- Choose lean meat over higher fat choices to reduce total fat intake
- Consume lean meat weekly rather than daily
- Look for poultry with USDA grading of A and B
- Look for beef with USDA Prime or Choice grading
SOURCE: University of Michigan Integrative Medicine Clinic
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