Meat differs in nutritional value for each cut. Today we'll look at the nutrition of most meat cuts and how to pick one that fits your goals and diet. For example: if you want meat as a protein source, pick a cut with 1/8 fat, and you can boost flavor with spices.
The first meat: fatty fish
Fatty fish lead in nutrition. Besides protein, they provide many B12 vitamins, iron, selenium, zinc, and iodine. Fish are an excellent source of fatty acids like omega-3s.The WHO recommends eating 8 to 10 servings of fish and seafood. It also reduces heart diseases, depression, and improves brain health.
Nutritional values for 100g of fish:
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Salmon has 208 calories and 20 grams of protein.
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Mackerel has 205 calories and 18 grams of protein.
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Saltwater fish has 158 calories and 18 grams of protein.
The second meat: chicken
Chicken is the most popular meat. It's easy to prepare, gives a good amount of protein, and has vitamins like B12, B6, plus niacin, selenium, and phosphorus. For healthier chicken, get skinless chicken. Legs and thighs have more fat than breasts and wings. Nutritional values in a 100g serving of chicken are:
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Skinless chicken breast has 120 calories and 23 grams of protein.
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Skinless chicken thigh has 121 calories and 20 grams of protein.
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Ground chicken has 145 calories and 17 grams of protein.
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Chicken breast with skin has 172 calories, 21 grams of protein.
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Chicken thigh with skin has 221 calories, 17 grams of protein.
The third meat: turkey
Turkey is full of many vitamins and nutrients like niacin, vitamin B6, zinc, and vitamin B12. It has more protein than chicken and less fat. In the next lines We'll look at the nutrients in a 100-gram serving of turkey, which are:
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Turkey breast without skin has 114 calories, 24 grams of protein.
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Breast with skin has 157 calories, 22 grams of protein.
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Ground turkey has 148 calories, 20 grams of protein.
Fourth meat: beef
Beef is not good for our health because it has more saturated fats than poultry, fish, and plant protein sources. This raises cholesterol a lot and increases the risk of heart diseases. Try to pick lean cuts. Nutritional values in a 100 gm serving of meat are:
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Lean ground beef has 121 calories, 22 grams of protein.
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A lean beef steak has 127 calories, 22 grams of protein.
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A rib steak has 239 calories, 19 grams of protein.
As we said before, fatty fish is best, then chicken. Try to discover plant protein, it's better and lower in calories and blood cholesterol. If you want to learn how to choose healthy options, you can join Fitness Garage trainers to start a journey turning bad habits into healthy ones and cooking healthy meals. You can visit the Facebook page via clicking here.
