5 Healthiest Meats To Eat, According to Dietitians

Pork loin is rich in thiamin, niacin, vitamin B6, and vitamin B12. B vitamins are needed for energy generation and DNA and neurotransmitter synthesis. B vitamins are water-soluble and must be replaced daily, so pork loin, dark leafy greens, and dairy should be part of your diet.

Pork Loin

Per 3-ounce serving: 155 calories, 7g fat (1 g saturated fat), 47 mg sodium, 0g carbohydrates (fiber, sugar), 21.6 g protein.


Salmon is a flexible, healthful protein when canned, smoked, or baked. In addition to protein, salmon is rich in omega-3 fatty acids, which are good for heart health and depression, notes Whole-Istic Living's Jenna Volpe, RD functional registered dietitian.


PER 3-OUNCE SERVING: 184 calories, 10 g fat (4 g saturated fat), mg sodium, 0g carbohydrates (fiber, sugar), 22 g protein.

Extra Lean Ground Beef

Extra lean ground beef includes protein, vitamins, and minerals without the saturated fat of red meat. It's affordable and versatile for stews, tacos, and burgers. Ground beef with 90% lean and 10% fat is very lean.

Extra Lean Ground Beef

PER 3.75-OUNCE CAN: 191 calories, 10.5 g fat (1.4 g saturated fat), 282 mg sodium, 0g carbohydrates (fiber, sugar), 22.6g protein.


The only surprise is how long tinned fish has taken to become mainstream. "Sardines are high in protein, vitamin B12, vitamin D, calcium, and minerals," explains One Pot Wellness' Wan Na Chun, MPH, RD, CPT.

Per 3-ounce serving: 90 calories, 0.7g fat (0.1 g saturated fat), 66mg sodium, 0g carbohydrates (fiber, sugar), 19g protein.


"The USDA recommends eating two portions of seafood per week, equivalent to 3-4 oz. of fish or shellfish, but up to 90% of Americans fail to meet this recommendation," says Washington, D.C.-based dietitian Caroline Thomason, RD, CDCES, nutrition partner to Alaskan Seafood.

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