Lean meats and fish
Lean meats and fish give you a lot of complete protein for relatively few calories, and oily fish is the richest food source of omega-3 fats.
On this page
Why they're worth eating
- Complete protein. Every essential amino acid, in the proportions muscle uses best.
- Iron, zinc and B12. The haem iron in meat and fish is absorbed far better than the iron in plants. See Iron and Vitamin B12.
- Omega-3 and vitamin D. Oily fish like salmon, mackerel and sardines is the best food source of both.
The leanest choices compared
| Food (cooked) | Protein per 100 g | Fat per 100 g | kcal per 100 g | Protein per 100 kcal |
|---|---|---|---|---|
| Prawns | 24 g | 0.3 g | 99 | 24 g |
| Tuna, canned in spring water | 25 g | 1 g | 116 | 22 g |
| Cod | 23 g | 0.9 g | 105 | 22 g |
| Chicken breast, no skin | 31 g | 3.6 g | 165 | 19 g |
| Beef mince, 5% fat | 29 g | 7 g | 180 | 16 g |
| Sardines, canned in oil, drained | 25 g | 11.5 g | 208 | 12 g |
| Salmon, farmed | 22 g | 12.4 g | 206 | 11 g |
| Mackerel | 24 g | 17.8 g | 262 | 9 g |
Approximate values from USDA FoodData Central and CoFID. Brands and cooking vary, so check the label.12
Protein per 100 kcal is the number to watch when you're cutting: white fish and prawns give you the most protein for the fewest calories. Oily fish is higher in calories, but its fat is the healthy omega-3 kind, so don't cut it out.
UK advice
| Guideline | |
|---|---|
| Fish3 | At least 2 portions (140 g each) a week, including 1 of oily fish |
| Oily fish, if you might get pregnant3 | No more than 2 portions a week. Everyone else can have up to 4 |
| Red and processed meat4 | If you eat more than 90 g a day (cooked weight), cut down to 70 g |
Research spotlight
The International Agency for Research on Cancer classifies processed meat as a cause of bowel cancer, with each 50 g eaten a day raising the risk by about 18%. Red meat is classed as a probable cause.
Processed meat means ham, bacon, salami, sausages and similar. It's also usually high in salt. Fresh chicken, turkey, fish and lean red meat in moderate portions are the better everyday choices.
Getting the most out of them
- Choose lean cuts and mince (5% fat), and trim visible fat.
- Grill, bake, poach or air-fry rather than deep-fry.
- Keep canned tuna, salmon and sardines in the cupboard for fast, cheap protein.
- Frozen fish fillets and prawns are as nutritious as fresh and much cheaper.
Common myths
MythChicken is the only good protein for building muscle.
FactAny protein source works when you hit your daily total. Fish, eggs, dairy, beans and soya all count. See Protein.
MythAll red meat should be avoided.
FactLean red meat is a great source of iron and B12. The UK advice is about the amount, not cutting it out.
Track this in NutriLog
Save your go-to meals
Save recipes with protein, calories and cost per serving worked out, then log them to your food diary in one tap.
Free to use. No card needed.
References
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov.
- Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset (CoFID). GOV.UK, 2021.
- NHS. Fish and shellfish. nhs.uk.
- NHS. Meat in your diet. nhs.uk.
- Bouvard V, Loomis D, Guyton KZ, et al. Carcinogenicity of consumption of red and processed meat. Lancet Oncol. 2015;16(16):1599-1600. doi:10.1016/S1470-2045(15)00444-1