These low calorie meats will help you pack some high-quality protein into your day while maintaining your weight loss goals! Everything on this list has under 200 calories per 3.5 0z. serving, ranging from poultry and red meats to seafood.
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The Best Low Calorie Meat Options
Meat provides plenty of high-quality protein, essential amino acids, vitamins, and minerals. As one of the best sources of protein you can eat, consuming more meat is also a great way to make your meals more satiating, helping you eat fewer calories while keeping you full for a longer period of time.
That being said, some kinds of meat can also be incredibly calorie-dense, so I've rounded up this list of the 10 lowest-calorie meat options you can eat, including all the best seafood, white meat, and red meat options. So, let's not waste another minute and get right on the list!
1. Venison
Nutritional Info for 100g cooked venison:
- 190 Calories
- 3.9g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 36.1g Protein
Venison is another high protein game meat that can easily be incorporated into a low calorie diet. It has fewer calories per serving compared to beef but with over 30% more protein. It's worth noting that venison has a more pronounced gamey flavor than beef, though it makes up for it in its high nutrient content, including higher amounts of iron, zinc, copper, and vitamins B1, B2, and B12. By the way, I have a delicious venison tenderloin recipe on my other blog, you might want to check that out!
2. Chicken Breast
Nutritional Info for 100g cooked chicken:
- 165 Calories
- 3.6g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 31g Protein
Chicken breast is one of the most popular lean meats you can eat, not only because of its high protein content and low calorie count, but also because it's so versatile and easy to cook. There are plenty of delicious low calorie recipes for chicken breast, but two of my personal favorites are this air fryer chicken breast and thin sliced chicken breast recipe with no oil.
3. Turkey Breast
Nutritional Info for 100g cooked turkey breast:
- 147 Calories
- 2.1g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 30.1g Protein
Turkey breast has a great balance of being high in protein and low in calories, with over 30 grams of protein and less than 150 calories in a serving. With plenty of high-quality protein and so little fat content, this nutritious poultry option can easily keep you full and satisfied until your next meal.
In addition to turkey breast, you can also eat lean or fat-free ground turkey for the same nutritional value. Ground turkey works really well to make my low calorie turkey meatballs.
4. Bison
Nutritional Info for 100g, cooked bison:
- 142 Calories
- 2.4g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 28.3g Protein
Game meats like bison are typically lower in saturated fat and calories than domestic meats like chicken and beef. If you're new to eating game meat, bison is a fantastic entry point and a great alternative to beef as it has a similar meaty flavor but with a slightly sweet undertone. Plus, it has about 25% fewer calories per serving compared to beef.
Bison can be prepared the exact same ways as well, such as in burgers, chili, or meatballs. You can also cook bison steaks, making sure to trim any visible fat to cut down on calories even more. You can also try bison Epic bars, which are a high protein treat I mentioned in my low calorie snacks ist.
5. Pork Tenderloin
Nutritional Info for 100g cooked pork tenderloin:
- 143 Calories
- 3.5g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 26.2g Protein
While pork is generally considered to be fatty, pork tenderloin is actually one of the lowest calorie cuts of red meat you can have. This low calorie meat option has just 143 calories per 100-gram serving, compared to a fattier cut like spare ribs, which has over 390 calories for the same amount. My favorite recipe to make with lean pork is my famous air fryer pork chops, so you have to give them a try sometime!
6. Lean Fish
Nutritional Info for 100g cooked tilapia:
- 128 Calories
- 2.7g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 26.2g Protein
While lean fish and oily fish options offer different health benefits, when it comes to which you should be eating more often, lean fish is the better choice. Lean fish like cod, halibut, and branzino have similar nutrients and protein counts compared to oily fish like salmon and mackerel, but with fewer calories. While they do have fewer omega-3 fatty acids, they're still a fantastic source, having as much as 50% or more of your daily recommended intake in a 100-gram serving.
For a delicious and lower fat way to prepare your fish, you can make my recipes for baked snapper, grilled tilapia, or air fried tilapia.
7. Scallops
Nutritional Info for 100g cooked scallops:
- 137 Calories
- 1g Fat
- 6.3g Carbs
- 0g Sugar
- 0g Fiber
- 24g Protein
Scallops are another great low calorie shellfish worth adding to your diet. In addition to being so low in fat, they're also slightly higher in protein than other shellfish while having a lot of the same vitamins and minerals.
Scallops are fantastic for speedy dinners because they cook so fast and are a versatile option that can be paired with most side dishes. I have a delicious recipe for scallops if you're looking for a way to prepare them.
8. Crab
Nutritional Info for 100g cooked Dungeness crab:
- 110 Calories
- 1.2g Fat
- 1g Carbs
- 0g Sugar
- 0g Fiber
- 22.3g Protein
As far as meat and seafood go, crab is one of the lowest calorie options you can eat. This heart-healthy shellfish is naturally low in calories and saturated fat and packed with protein, minerals, and omega-3s. I love boiling crab legs and dipping them in this seafood boil sauce.
9. Shrimp
Nutritional Info for 100g, cooked shrimp:
- 119 Calories
- 1.7g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 22.8g Protein
This quick-cooking shellfish is a tasty and easy addition to a low calorie diet. It's an excellent source of lean protein, with over 22 grams of protein and less than 120 calories in a 100-gram serving. One of my favorite healthy ways to cook shrimp has got to be this low calorie blackened shrimp recipe.
10. Lean Ground Beef (90/10)
Nutritional Info for 100g cooked ground beef:
- 176 Calories
- 10g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 20g Protein
While it's generally recommended to eat less red meat than white meat, beef in moderation still provides a myriad of nutritional benefits that can fit into a healthy diet. Stick to lean cuts like flank steak, sirloin tip, and eye of round steak, cutting away any excess fat before preparing them, or cook with extra lean ground beef. My favorite recipe to make with lean ground beef is my low carb tacos. Oh, and for the healthiest choice, you'll want to buy grass-fed beef if you can.
This is helpful. thanks