Lowest-Saturated-Fat Meats, Ranked Per 100 g (2026)

The top three lowest-saturated-fat meats are Beef Pastrami at 0.0 g, Low Salt Turkey Breast Luncheon Meat at 0.2 g, and Smoked Turkey Breast at 0.2 g per 100 grams.

This post ranks meats based on their saturated fat content per 100 grams using USDA FoodData Central data. The focus is on options that may support heart health.

Why Saturated Fat Matters for Heart Health and Cholesterol

Saturated fat is linked to increased levels of LDL cholesterol, which can contribute to heart disease. Reducing saturated fat intake is often recommended as part of dietary patterns such as DASH, which emphasizes heart health. Choosing lean meats can help manage saturated fat consumption. This is educational information, not medical advice.

Lowest-Saturated-Fat Meats, Ranked Per 100 g

Below is a ranked table of the lowest-saturated-fat meats based on USDA data.

#	Food	Typical serving	Sat fat/serving (g)	Sat fat/100 g (g)	Calories (kcal)	Protein (g)	Fat (g)	Sodium (mg)
1	Beef Pastrami (lean)	1 serving (57 g)	0.0	0.0	54	11.2	0.7	576
2	Low Salt Turkey Breast Luncheon Meat	1 serving (28 g)	0.1	0.2	31	6.1	0.2	216
3	Smoked Turkey Breast, Lemon Pepper, 97% Fat-Free	1 slice (28 g)	0.1	0.2	27	5.9	0.2	325
4	Oscar Mayer Honey Glazed Chicken Breast	1 serving (52 g)	0.2	0.4	57	10.3	0.8	748
5	Regular Sliced Ham (11% fat)	56 grams (56 g)	0.3	0.5	92	9.3	4.9	456
6	Fat Free Beef, Pork, and Turkey Frankfurter	1 frankfurter (57 g)	0.3	0.5	62	7.1	0.9	502
7	Turkey Ham (Extra Lean, Sliced)	1 slice (138 g)	0.7	0.5	185	27.0	8.0	1432
8	Broiled Emu Fan Fillet	1 serving (85 g)	0.5	0.6	131	26.6	2.0	45
9	Roasted Turkey Breast (cooked)	3 pieces (85 g)	0.5	0.6	125	25.6	1.8	84
10	Roasted Buffalo Meat	3 servings (85 g)	0.5	0.6	111	22.8	1.5	48
11	Broiled Emu Inside Drumsticks	1 serving (85 g)	0.6	0.7	133	27.5	1.7	100
12	Fat-Free Ground Turkey Patties (broiled)	3 patties (85 g)	0.6	0.7	117	24.6	2.1	50
13	Cooked Ostrich Inside Leg	1 serving (85 g)	0.6	0.7	120	24.7	1.6	71
14	Roasted Elk	3 servings (85 g)	0.6	0.7	124	25.7	1.6	52
15	Cured Ham Slice	3 slices (85 g)	0.6	0.7	105	20.7	2.4	732

How Nutrola Tracks Saturated Fat for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including saturated fat, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see highest-fiber foods, highest-fiber beans and legumes.

How We Compiled These Numbers

Data is sourced from USDA FoodData Central SR Legacy and Foundation Foods. Per-serving values utilize USDA household weights, normalized to per 100 grams. Only one entry per food is included for clarity. This information is for educational purposes and not medical advice.

Frequently Asked Questions (FAQ)

What is the saturated fat content of Beef Pastrami?

Beef Pastrami contains 0.0 g of saturated fat per 100 grams.

Which meat has the lowest saturated fat?

The meat with the lowest saturated fat is Beef Pastrami, with 0.0 g per 100 grams.

How much saturated fat is in Low Salt Turkey Breast Luncheon Meat?

Low Salt Turkey Breast Luncheon Meat contains 0.2 g of saturated fat per 100 grams.

What is the saturated fat content of Smoked Turkey Breast?

Smoked Turkey Breast has 0.2 g of saturated fat per 100 grams.

How does saturated fat affect heart health?

Saturated fat is associated with higher LDL cholesterol levels, which can impact heart health negatively.

What are some low saturated fat meats?

Some low saturated fat meats include Beef Pastrami at 0.0 g, Low Salt Turkey Breast Luncheon Meat at 0.2 g, and Smoked Turkey Breast at 0.2 g per 100 grams.

Key Takeaways

• Beef Pastrami has 0.0 g of saturated fat per 100 g.
• Low Salt Turkey Breast Luncheon Meat contains 0.2 g of saturated fat per 100 g.
• Smoked Turkey Breast has 0.2 g of saturated fat per 100 g.
• Oscar Mayer Honey Glazed Chicken Breast contains 0.4 g of saturated fat per 100 g.
• Regular Sliced Ham has 0.5 g of saturated fat per 100 g.
• Fat-Free Beef, Pork, and Turkey Frankfurter contains 0.5 g of saturated fat per 100 g.