Meat often suffers a bad reputation for being very fatty, yet there are many healthy, lean cuts to choose from. See how your favourite choices rate and find your leanest options.
Meat is a rich source of nutrients, making it an important part of a balanced, healthy diet. It’s high in protein for strong muscles and is rich in iron and B vitamins, vital for energy and stamina. On the downside, certain types of meat can be high in fat, especially in saturated fat. Fat is the highest-kilojoule part of any food, with more than twice the kilojoules per gram of carbohydrates and protein. Saturated fats are also linked with a risk of raised cholesterol and therefore heart disease. So, the best meat choices are lean, making them lower in both kilojoules and saturated fats. It’s recommended we eat no more than 24g saturated fat per day, based on an average 8700kJ diet (which would equate to a maximum of six teaspoons per day*). Just remember to factor in other sources of saturated fat into your day, too. Take a look below at some popular meats and how they stack up.
*1 teaspoon = 4g saturated fat
Rump steak 2.7g saturated fat per 150g raw = 0.7 teaspoons saturated fat
Regular beef sausages 18.3g saturated fat per 150g raw (2 sausages) = 4.6 teaspoons saturated fat
Lean beef sausages 4.5g saturated fat per 150g raw (2 sausages) = 1.1 teaspoons saturated fat
Deli sliced ham 1.4g saturated fat per 100g serve (3 slices) 0.4 teaspoons saturated fat
Pork fillet 1.2g saturated fat per 150g raw = 0.3 teaspoons saturated fat
Skinless chicken breast 2.6g saturated fat per 150g raw = 0.7 teaspoons saturated fat
Middle bacon (fat on) 15.9g saturated fat per 150g raw (3 rashers) = 4.0 teaspoons saturated fat
Premium (heart-smart) beef mince (less than 5% fat) 3.5g saturated fat per 150g raw (about 1/2 cup) = 0.9 teaspoons saturated fat