The No. 1 healthiest meat with the most protein and least fat, according to a dietitian

 With a renewed focus on protein in our culture, meat is taking up more and more of our plates. But some meats are better for you than others, dietitians say. And while meat is a great protein source, it's far from the only place to get this important, muscle-building nutrient.

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Meat is "one of the best sources of concentrated protein," says Natalie Rizzo, registered dietitian and TODAY nutrition editor.

A serving of meat typically provides upwards of 20 grams of protein, which our bodies need to build and maintain muscle, making virtually all meat an "excellent" source of this crucial macronutrient, Rizzo says. Meat is also generally a good source of vitamin B12 and iron, Rizzo says, particularly heme iron, which is easier for our bodies to absorb than iron from non-animal sources.

But not all meat is equally good for you. Aside from your taste preferences, the best way to choose a healthy meat is to balance those benefits with saturated fat content. Research shows again and again that a diet high in saturated fat is linked to poorer heart health, Rizzo says.

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Generally, you want to get just 10% of your daily calories from saturated fat, Rizzo says.

For someone who eats 2,000 calories per day, no more than 120 of them — about 13 grams of saturated fat — should come from saturated fat, according to the American Heart Association. But some forms of meat, especially processed varieties, can be packed with saturated fat.

That means, overall, a healthier meat will be one that's high in protein while also being leaner and less processed.

What's the Healthiest Meat?

Boneless, Skinless Chicken Breast

It may not be exciting, but chicken breast is Rizzo's pick for the healthiest meat for good reason. With 23 grams of protein and only 2 grams of fat (and less than a gram of saturated fat) per 3.5-ounce serving, chicken breast is a lean, concentrated source of protein.

Chicken breast also topped our list of the highest-protein meats.

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Dark meat chicken, like chicken thighs or drumsticks, is still high in protein but has about double the fat and, therefore, more calories per serving. If you eat the skin as well, that increases the saturated fat even more, to about 4 grams per serving of chicken thigh, or 20% of your daily limit, per the National Chicken Council.

Other Healthy Meat Options

Turkey Breast

The nutrients in turkey are almost identical to those in chicken, Rizzo says.

When it comes to protein, the biggest difference between these birds only appears in dark meat, where turkey has a slight advantage, TODAY.com explained previously. However, remember that dark meat also contains more calories and saturated fat than white meat.

If you're eating the breast, turkey and chicken are basically equal in nutrients. But if you prefer dark meat, you'll get a little more protein per serving from turkey than chicken without an equivalent bump in saturated fat. Turkey also contains a little more choline, a nutrient that supports brain health, than chicken.

Pork

Pork is surprisingly lean, particularly pork tenderloin, Rizzo says.

A 3-ounce serving of pork tenderloin provides 22 grams of protein for just 122 calories and with only 3 grams of fat.

“Pork tenderloin is actually one of the leanest protein sources available — comparable to skinless chicken breast,” L.A.-based registered dietitian Patricia Bannan told TODAY.com previously. “It’s an excellent choice for people watching their calories while maintaining protein intake.”

However, processed pork like bacon and ham should be limited due to excess saturated fat and sodium, as well as health risks related to processed meats in general.

Lean Beef

Beef is an incredible source of heme iron, boasting even more than pork. But the saturated fat content of beef can vary widely based on the cut of meat, Rizzo explains.

Generally, you want to look for lean "round" or "loin" cuts, dietitians advised TODAY.com previously. The leanest cuts of beef include eye of round, round tip, top round, bottom round, top sirloin steak, top loin steak and chuck shoulder and arm roasts, the Mayo Clinic says.

In 3 ounces of top sirloin, you'll find 25 grams of protein, 160 calories and 6 grams of fat, only about 2 grams of which are saturated fat. Compare that to a ribeye steak, one of the fattier cuts, which has 23 grams of protein, 190 calories and 4 grams of saturated fat, which is already 20% of the daily limit.

Don't Forget About Fish

While not always considered a meat, fish can be a great source of animal protein and healthy fats, Rizzo says.

On the fattier end are salmon, tuna and mackerel, for instance, while leaner white fish includes cod, mahi mahi and halibut. "All of those are good for you. It just depends on what you're going for," Rizzo says.

The fattier fish do contain some saturated fat, but they're also a rare source of heart- and brain-health boosting omega-3 fatty acids. If you want the nutritional benefits of salmon and tuna but prefer a milder flavor, trout or arctic char are both great option, TODAY.com explained previously.

Meanwhile, the white fish are lower in fat and calories while still providing filling protein, so they're a great option for weight management. They're "pretty comparable to chicken," Rizzo says, and some people say they even taste like chicken, too.

There are many other health fish varieties out there. For instance, give sardines a try because they're packed with healthy fats.

Other Healthy High-Protein Foods

While meat is an efficient source of protein, you can get all the protein you need from non-meat sources. Or, you can eat meat alongside other high-protein foods to help diversify your diet while reducing your meat consumption.

While vegan and vegetarian protein sources often contain less protein than meat, Rizzo explains, they do provide nutrients you won't find in meat, like gut-healthy fiber and a variety of vitamins, minerals and antioxidants.

Here are a few of the best non-meat protein sources:

• Eggs
• Nuts and seeds
• Tofu
• Beans and legumes
• Whole grains
• Greek yogurt and cottage cheese

While meat is a concentrated, efficient source of protein, it shouldn't be the only place you get this macronutrient. That's why Rizzo — along with many other dietitians TODAY.com has spoken to over the years — encourage you to get your nutrients from a variety of sources, including and especially plants.

Hemp Hearts: A Nutritional Profile and Health Benefits Analysis

 Hemp hearts, the hulled seeds of Cannabis sativa, have been used as a nutritional staple for thousands of years . The seeds do not contain psychoactive compounds and have become legally available in the United States following changes in federal law, as noted by a report on Mercola.com [2].

Ann Louise Gittleman, in her book "Radical Metabolism," states that hemp seeds are a complete protein, providing all essential amino acids, and that a 30-gram serving (2 to 3 tablespoons) contains 11 grams of protein [4]. The book also notes that the fiber in hemp seeds is mostly in the hull, so hulled seeds, or hemp hearts, have relatively little fiber [4].

Angela Liddon, in" The Oh She Glows Cookbook," writes that three tablespoons of hulled hemp seeds contain 10 grams of protein and provide an ideal ratio of omega-6 to omega-3 fatty acids of 4:1 [6]. This ratio, according to Liddon, helps reduce inflammation in the body [6].

Hemp hearts are also a source of minerals including calcium, magnesium, iron, manganese, phosphorous, and potassium, according to Gittleman [4]. These seeds are considered a nutrient-dense food that can be added to smoothies, salads, and other dishes [6].

Protein Content and Digestibility Compared to Other Seeds

Hemp hearts are noted for their protein content and digestibility. Gittleman states that hemp seeds have protein "equal to beef or lamb but in a more digestible, bioavailable form" [4]. Unlike many plant proteins, hemp contains all nine essential amino acids, making it a complete protein, according to Liddon [6].

In comparison to other seeds such as chia and flax, hemp hearts provide more protein per serving. A news report on NaturalNews.com reviewing six types of seeds listed hemp among those recommended for their nutrient density, including protein and healthy fats [7]. The same report advised that because seeds are often high in fiber, it is best to drink plenty of water when consuming them [7].

Nutrition experts cited in another article stated that seeds are a source of fiber, healthy fats, essential amino acids and antioxidants, and that they support digestion and cardiovascular function [9]. Hemp hearts, being hulled, contain less fiber than whole seeds, but their protein content remains substantial, as noted by Gittleman [4].

Fatty Acid Profile and Cardiovascular Health Research

The fatty acid composition of hemp hearts is a focus of research. Liddon reports that the ratio of omega-6 to omega-3 fatty acids in hemp seeds is 4:1, which she states helps reduce inflammation [6]. Eric Helms, in his book "The Juice Generation," describes hemp seeds as "one of the most well-rounded nutritional profiles of any plant food" and notes they are low in allergens and easily digestible [5].

General cardiovascular benefits associated with seeds are cited in recent reports. A NaturalNews.com article on seed health benefits stated that seeds, including hemp, "support cardiovascular function" [9].

Another report mentioned that hemp seeds "boost brain health and fight inflammation," attributes linked to their omega-3 content [8]. The fatty acids in hemp hearts are primarily polyunsaturated, which contributes to their reported anti-inflammatory effects [8].

Reported Benefits for Skin, Digestion and Immune Function

Several accounts indicate potential benefits of hemp hearts for skin health. A NaturalNews.com article describes hemp seeds as "nature's skin superfood," citing an example of a woman who experienced reduced acne and redness after adding hemp seeds to her diet [3]. The same article highlights the anti-inflammatory and nutrient-rich properties of hemp seeds [3].

For digestion, while hulled hemp hearts contain less fiber than whole seeds, the fiber present in whole hemp seeds is known to aid digestion, according to Gittleman [4]. The mineral content in hemp hearts, including magnesium and zinc, may support immune function, as noted in various nutritional profiles [4, 1]

Hemp seeds offer antioxidant properties [1]. A recent article on hemp seeds as a superfood indicates they are "packed with plant-based protein, essential fatty acids, fiber and minerals" and that they support overall wellness without psychoactive effects [8].

Conclusion: Hemp Hearts as a Nutrient-Dense Food

Available evidence from multiple sources positions hemp hearts as a nutrient-dense food. They provide complete protein, a favorable fatty acid profile, and essential minerals. Authors such as Gittleman and Liddon emphasize their versatility and ease of incorporation into a balanced diet [4, 6, 1].

While reports support benefits for skin health, inflammation, and cardiovascular function, the provided sources do not include long-term human clinical trials. Consumers seeking to improve their nutrient intake may consider hemp hearts as a complementary food. Further research is needed to confirm specific health outcomes in broader populations.

Mint’s reported health benefits: Digestive aid, stress reduction, oral health support

 Mint, commonly used as a garnish or flavoring, contains compounds that have been studied for potential health benefits including digestive support, stress reduction, and oral health, according to research and nutrition experts.

Registered dietitian Nichola Ludlam-Raine told the Daily Mail that mint "adds plenty of flavor for virtually no calories" and can provide supplementary nutrients such as vitamin A, vitamin C, and phytonutrients like rosmarinic acid. Mint is part of the Mentha genus, with well-known varieties including peppermint and spearmint ^[1]. Most studies have examined the effects of concentrated peppermint oil rather than fresh leaves, but the herb has been used in traditional medicine for centuries .

Digestive benefits supported by research

A 2018 review by researchers at the University of Western Ontario found that peppermint oil was consistently more effective than placebo at relieving symptoms of irritable bowel syndrome (IBS), according to multiple placebo-controlled trials and five meta-analyses. The review indicated that for every three people who took peppermint oil, one experienced improvement not seen with placebo alone.

Bharat B. Aggarwal, author of "Healing Spices," wrote that peppermint can help ease IBS symptoms, a digestive problem that affects an estimated one in seven Americans ^[2]. Menthol, the cooling compound in mint, may help relax gut muscles and dampen inflammatory compounds in cells, potentially soothing cramps, abdominal pain, and bloating.

Ludlam-Raine noted that most digestive research has used concentrated peppermint oil, but many people report feeling more comfortable after consuming mint in tea or food. The Gale Encyclopedia of Alternative Medicine states that peppermint has been used as a remedy for indigestion since ancient Egyptian times ^[3].

Potential effects on stress and alertness

Menthol is a type of terpene that may have a calming effect on the nervous system and help relax muscles, according to research cited in the Daily Mail. A 2022 study by Iranian researchers examined whether peppermint oil could reduce anxiety in heart patients at a hospital emergency unit. Patients exposed to a cotton ball soaked in peppermint oil for one hour showed a significant reduction in anxiety levels compared to a control group exposed to water, the study stated.

Other studies have suggested that peppermint oil may improve mental alertness, reduce fatigue while driving, support sleep, and positively affect mood, according to the article. Spearmint has also been studied for cognitive benefits; research published in 2020 confirmed that spearmint can improve brain function ^[4]. Officials noted that while these findings are not a replacement for medical treatment, they indicate mint's potential benefits beyond digestion.

Oral health and antimicrobial properties

Mint has become synonymous with oral freshness due to its repeated use in toothpaste, chewing gum, and breath fresheners ^[5]. A 2024 study of the oral microbiome found that a blend called SuperMint -- containing peppermint, Japanese mint, bergamot mint, and spearmint essential oils -- helped reduce bacteria linked to bad breath and gum disease while supporting beneficial bacteria, according to the Daily Mail.

Chewing fresh mint leaves may also help combat bad breath by stimulating saliva production and exposing the mouth to natural antimicrobial compounds. Unlike sugary mints or gum, raw mint contains no added sugar, which could avoid feeding bacteria responsible for odors and tooth decay, the report stated. Ludlam-Raine said fresh mint is not a replacement for good oral hygiene but can be a useful natural way to freshen the mouth between brushing.

Precautions and who should avoid mint

Mint is generally safe for most people, but concentrated forms such as peppermint oil capsules may pose risks for some individuals, according to the Daily Mail. People with gastroesophageal reflux disease (GERD) or a hiatal hernia may experience worsened symptoms because peppermint can relax the valve between the stomach and esophagus, allowing acid to travel upward, the report stated.

Concentrated peppermint products may affect bile flow, so those with gallstones or gallbladder problems should consult a doctor, officials said. Ludlam-Raine cautioned that peppermint oil capsules can interact with certain medications and are not suitable for everyone. Anyone with an allergy to mint should avoid it entirely.

Want to live to 100? Start with these 8 foods centenarians eat most often

 But what may fascinate people most about these long-lived individuals are the foods they eat and the habits they have around eating. “Some eating patterns seen in centenarians include eating a large breakfast, eating mostly plant-based foods, avoiding weight-loss diets, moderating alcohol, and reserving sweets for celebrations,” says Davis. 

With these practices in mind, here are eight foods researchers have identified as diet staples for centenarians:

Legumes

“One of the top foods amongst centenarians is legumes, which are rich in fiber and provide plant-based protein,” Davis explains. “Fiber-rich foods are thought to help control cholesterol and blood sugar, as well as lower the risk of chronic diseases like cancer and heart disease.” Legumes encompass beans, peas, and lentils. So, regardless of whether you typically reach for chickpeas, black beans, red lentils, snap peas, or otherwise, all of them will help promote longevity.

Tip

Incorporate legumes like beans, peas, and lentils into your diet for a boost in fiber and plant-based protein. These foods can help control cholesterol and blood sugar levels and reduce the risk of chronic diseases such as cancer and heart disease.

Olive Oil

Another common ingredient found in the kitchens of those living to (or well-past) 100 is olive oil. This culinary staple is high in healthy unsaturated fats that support optimal cholesterol levels. It’s also rich in micronutrients like plant compounds, vitamin E, and vitamin K that serve as antioxidants to lower inflammation throughout the body, further decreasing chronic disease risk.

Nuts and Seeds

“Nuts, which are full of vitamins, minerals, and unsaturated fats, are also staples in centenarians' diets,” says Davis, “Nuts are associated with reduced risk for heart disease and inflammation, likely due to their rich antioxidant content.” Given that seeds have a similar nutritional composition to nuts, they also elicit similar longevity benefits.

Tea

Whether it’s green, black, herbal, caffeinated, or decaf, tea is one of the top beverages among Blue Zoners. This is likely thanks to the multitude of antioxidant-rich plant compounds it contains. In fact, tea consumption has been shown to support immune, heart, gut, brain, and metabolic health.

Seafood

“Researchers have also found that centenarians eat smaller amounts of meat and tend to include more fish and other lean seafood in their diets,” says Davis. This may be due to the fact that many Blue Zones are located near the ocean. However, certain types of seafood (like fatty fish) serve as some of the few naturally concentrated sources of omega-3 fatty acids, which are potent anti-inflammatory agents that encourage optimal immune, brain, and heart health.

Whole Wheat Sourdough Bread

Whole wheat sourdough bread combines a few common food trends seen across centenarians. “Whole grains are another common denominator of centenarians. They are rich in fiber, minerals, and B vitamins, especially when compared to their white, refined counterparts,” explains Davis, “Eating whole grains is associated with a lower mortality risk from cardiovascular disease and cancer.” 

“Many centenarians are known for their high energy levels. Starchy foods may help centenarians stay active until very late in life,” Meyers adds.Researchers also discovered that many people living to 100 or longer bake their own bread—a lot of times using sourdough starter. This living culture of bacteria sparks fermentation in bread dough, helping to digest some of the gluten it contains and increasing the digestibility of the final product. Sourdough bread also tends to have a lower glycemic index than other loaves, supporting blood sugar management and metabolic health.

Sweet Potatoes

If you watched the Netflix documentary, then you may remember the Japanese purple sweet potatoes that served as a staple food for Okinawan centenarians. And while this specific variety of potato may be tricky to track down in the States, your everyday sweet potato from the grocery store is pretty similar nutritionally. Both types of sweet potato are rich in fiber and micronutrients like potassium, vitamin A, vitamin C, and plant compounds. These help to improve immune, heart, and metabolic health.

Turmeric

And finally, certain nutrient-dense spices, like turmeric, can also promote longevity. “Turmeric is rich in phytonutrients, such as flavonoids, that may be beneficial to living longer,” says Willcox. The phytonutrients (another name for plant compounds) found in turmeric, like curcumin, work to reduce inflammation throughout the body, supporting overall health as well as targeted areas, like the brain.