Lean White Meats

Lean white meats are a category of animal protein which have a low fat content. The most common types of lean white meat include skinless chicken and turkey. With this said, pork can be a lean white meat provided the fat is removed prior to cooking. Lean white meats are meats with a fat content of less than 10%. Extra lean white meats are cuts of meat with less than 5% fat. When buying a cut of lean white meat, make sure the skin is removed, since the skin will most certainly increase the fat content well above the 10% mark needed to claim the meat is lean in nature.

Key Nutrients

Lean white meat is an excellent source of essential amino acids, which can only be found in their complete form in animal meats. Essential amino acids include Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine. It is also a great source of vitamins and minerals.

Health Benefits

Essential amino acids provide the necessary building blocks for protein growth and development. This tends to promote healthy tissues and reduces the risk of certain cancers.

Season

Since they are an animal protein, Lean White Meats can be purchased in any local store year round.

Nutrition Information

Per 100 grams:

Calories (cKal): 119
Protein (grams): 21.39
Total Fat (grams): 3.08
Carbohydrates (grams): 0
Fiber (grams): 0

Buying and Storing

When buying lean white meats, make sure the skin is free from blemishes and contains less than 10% fat. When storing at home, make sure to store the meat in a sealed container for up to five days.

Best Way to Add to Diet

Lean white meats can be added to the diet in a number of ways. First, try using a lean ground meat such as turkey to make a delicious burger. Add a bit of mustard and celery seed to give the meat a bit more flavor. Lean white meats such as chicken are great grilled, especially when paired with BBQ sauce or mustard based marinades. Finally, try adding lean white meats to a stir fry for a nutritious, delicious and simple to prepare dinner.