Healthy Meat Facts & Information - Including Fat Content & Tips on Buying Meat

Healthy Meat Facts & Information - Including Fat Content & Tips on Buying Meat
Page content

Buying Healthier Meats

Buy organic - Organic meats are less likely to be reared inhumanely. The meat will likely be chemical free (due to the absence of pesticides) and may be grass-fed. Grass-fed meats will be healthier because they contain a higher portion of omega-3 fats.

Avoid processed meats - Burgers, sausages and other processed meats can be bad for your health. Choose fresh meats from a reputable butcher shop instead.

Skip the pre-packaged meals - Ready to bake casseroles and other quick-cook meals may be handy in a hurry, but do not represent a wholesome meal. Most often these freezer finds are full of additives and bulked up with fat and fillers. Baking large batches of homemade meals and freezing them is a time-saving solution for those evenings when take-out meals and fast fixes are tempting.

Meat Facts

Knowing how much fat and salt various meats contain may help you cut back, chose healthier alternatives and use higher fat portions sparingly. Here is the breakdown on beef, poultry and other meats:

  • Bacon - Is high in salt and contains about 16 grams of fat per 100 grams. In addition, nitrites are a dangerous ingredient that may be found in bacon. Nitrites have been linked to cancer and should be cautiously eaten. Using bacon in small quantities and eating on occasion is wise.

  • Beef - Contains about 5 grams of fat per 100 grams. Heart healthy fat that is rich in omega-3 fatty acids, such as that found in olive oil, may account for about half the fat in beef. When choosing ground beef be sure to choose lower fat options.

  • Chicken - Skinless chicken contains around 3 grams of fat per 100 grams. Skimming calories can be done by stripping the skin. Choose organic whenever possible, for flavor and health.

  • Duck - Contains 11 grams of fat per 100 grams of meat. Duck is much higher in saturated fat than both chicken and turkey, but is a good source of iron and zinc. Eat only occasionally, and remove the skin.

  • Ham - Contains about 3 grams of fat per 100 grams. Ham is especially high in salt, and therefore not a smart choice for those on a low salt diet. In addition, packaged ham is often made from off cuts of pork which are ground, reconstituted with water and starch, and pressed into a ‘ham’ concoction. This kind of ham may also contain many additives. Buying lean ham from a butcher or delicatessen is best.

  • Lamb - Contains around 8 grams of fat per 100 grams. Lamb, particularly shoulder cuts, are very fatty. Despite the fat content, lamb can be healthy if eaten moderately.

  • Pork - Contains about 4 grams of fat per 100 grams. Pork may contain chemicals such as antibiotics used in factory farming. Look for organic options.

  • Sausages - Contains around 25 grams of fat per 100 grams. Mass-produced sausages are high in fat and may contain fillers, additives, lots of salt and mechanically retrieved meat. Buying sausages from a farmer’s market or reputable butcher and eating occasionally is best.

  • Turkey - Contains around 1 gram of fat per 100 grams. Turkey is an excellent lean source of protein. It is also rich in B vitamins and zinc. Adding turkey to potpies and casseroles creates a hearty and healthy meal.

  • Venison - Contains around 2.5 grams of fat per 100 grams. Venison is a healthy choice for those who enjoy its distinctly rich flavor.

Keep these meat facts in mind while planning your menu, choosing your cuts, and filling your cart.

Additional Resources

1. What Nutrients are in Meat?

2. Vitamins and Minerals Found in Meat