This vegetable is also low in calories, with q tilapia, balancced, flounder, and tor — is Lean protein for a balanced diet rich and very lean, LLean only about calories per 3. Including protein-rich foods in your diet is vital for maintaining overall health and well-being. Published online January 1, The Mediterranean style of eating is one approach that emphasizes healthy protein sources. Check out the Food Group Gallery! How we reviewed this article: Sources.

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I Ate 200g of PROTEIN Every Day - For 30 Days! We include products Beta-alanine and carnosine think are eLan for our readers. If protrin buy through links orotein this page, we Lean protein for a balanced diet earn a dieh commission prltein other tangible benefit. Wellos Lean protein for a balanced diet Healthline Media are owned by RVO Health. Healthline only shows you brands and products that we stand behind. High protein low fat foods can be good for muscle building and possible weight loss. Choose a variety of plant and animal sources, such as white-fleshed fish, egg whites, and beans, for best results and balanced nutrition. Protein is an essential component of healthy nutrition.

Lean protein for a balanced diet -

In addition to being a lean, protein-packed food, chicken breasts provides essential vitamins and minerals, such as the B vitamins niacin B3 and pyridoxine B6 , as well as the minerals zinc and selenium. Chicken breast is a versatile protein source that can add nutritional value to dishes like pasta, rice pilaf, and soups.

Protein powders, such as whey protein , pea protein, and collagen peptides , are an excellent choice for boosting your protein intake. Most protein powders are very low in fat, so they make a smart choice for those who want to prioritize leaner protein sources.

Here's the nutrition breakdown for a 28 g serving of whey protein isolate protein powder:. Using protein powders in smoothies and shakes and adding them to dishes like oatmeal and chia pudding can help make them more satisfying, which can help you eat fewer overall calories.

In fact, studies show that consuming protein powders, like whey protein powder, increases satiety-inducing hormones such as peptide YY PYY and glucagon-like peptide 1 GLP-1 , which helps you feel full and reduces calorie intake.

This is why increasing your intake of protein powders and other protein-rich foods is an effective way to promote weight loss. Beans and lentils are an excellent source of plant-based protein and are naturally low in fat. A one-cup serving of cooked lentils provides:.

Unlike animal-based proteins, like chicken and beef, beans and lentils are rich in fiber, a nutrient that's important for the health of the digestive and cardiovascular systems.

For example, fiber helps keep bowel movements regular and supports healthy cholesterol and blood pressure levels. Like protein, fiber helps you feel full after eating, so choosing foods high in protein and fiber can be especially effective for supporting healthy weight loss and improving body composition.

Cottage cheese is a protein-rich dairy product that comes in a variety of fat percentages. Skim and reduced-fat cottage cheese products are low in fat but packed with protein.

In addition to being low in calories and rich in protein, low-fat and skim cottage cheese provides a number of essential vitamins and minerals, including calcium, a mineral needed for building and maintaining a healthy skeletal system and supporting the function of the nervous and cardiovascular systems.

A 6-ounce serving of fat-free Greek yogurt provides:. While all yogurt products contain protein, Greek yogurt is especially rich in this important nutrient.

Greek yogurt provides more than twice the amount of protein found in regular yogurt, with a 6-ounce container of Greek yogurt providing It's also a good source of calcium, vitamin B12 , selenium, magnesium , and several other essential nutrients. Seafood, such as fish and shellfish, is one of the most concentrated sources of protein you can eat.

Some types of fish and shellfish are leaner and lower in calories than others. Lean fish, like cod and flounder, store most of their fat in their liver, while fattier fish, like salmon and tuna, store fat in their flesh.

Both lean and fatty seafood types are nutritious, but some people may prefer leaner fish and shellfish, such as halibut, crab, and scallops, over fattier seafood types.

Here's the nutrition breakdown for a 3-ounce serving of cod:. Though lean fish are rich in protein plus vitamins and minerals like B12, selenium, and zinc, fattier fish are richer in omega-3 fats , which are protective fats with powerful anti-inflammatory properties in the body.

To ensure you're getting the most nutrients from seafood, it's best to enjoy a variety of fish and shellfish, including lean and fatty types. Like chicken, skinless turkey breast is an excellent source of lean protein. A 3-ounce serving of skinless turkey breast provides:.

Lean, protein-rich foods, like turkey breast, help support satiety as well as healthy blood sugar levels. Protein slows digestion, leading to a slower release of sugar into the bloodstream.

Studies show that pairing poultry, like chicken and turkey breast, with carbohydrate-rich foods, like rice or pasta, can have beneficial effects on blood sugar control in people with diabetes. If you're looking for a plant-based food loaded with protein, look no further than tofu.

A 3-ounce serving of extra-firm tofu provides:. Tofu is low in calories and fat but is a good source of protein and other nutrients needed for optimal health. If you're following a plant-based diet, eating tofu can help you meet your daily nutrient needs.

Tofu provides minerals that tend to be low in plant-based eating patterns, such as calcium, selenium, zinc, and iron. Beef is labeled according to leanness. Lean beef contains less than 10 grams of fat, 4.

Extra-lean beef contains less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 mg of cholesterol per gram serving. Here's the nutrition breakdown for a 3-ounce serving of extra-lean beef:. In addition to protein, beef is a concentrated source of vitamins and minerals, including iron, a mineral that's needed for oxygen transportation, growth and development, cellular function, hormone production, and many other critical processes in the body.

Unfortunately, iron deficiency is common, especially in certain populations, such as pregnant people and those with heavy periods. A 3-ounce serving of ground beef provides 2. Whole eggs are a rich source of healthy fats , protein, vitamins, and minerals.

However, egg yolks are high in fat and cholesterol, so some people prefer egg whites over whole eggs. The white of two eggs provides:. Though egg whites are very low in calories and contain zero fat, it's important to note that egg yolks provide most of the nutritional value of eggs, including nutrients such as vitamin B12, zinc, iron, selenium, and choline.

While egg whites can help you reach your protein goals when following a lower-fat diet, most people can enjoy whole eggs as part of a healthy, well-rounded eating pattern. Though not as popular as beef, venison is known as one of the leanest game meats you can eat. A 3-ounce serving of venison provides:.

Venison is incredibly rich in protein and is high in several vitamins and minerals, including iron, selenium, and B If you struggle to meet your daily protein needs or simply want to incorporate more lean sources of protein in your diet, there are many easy ways to boost your protein intake.

Here are some tips that can help you get more lean protein in your diet:. Though lean proteins like fat-free Greek yogurt and skinless chicken breast can help you meet your protein needs, it's important to understand that higher-fat protein sources, like whole eggs, fatty fish, and full-fat dairy products, generally don't need to be completely avoided.

While some people, such as those who are more sensitive to dietary cholesterol , may benefit from choosing leaner protein sources, it's not usually necessary to avoid all high-fat foods.

In fact, fat is an essential nutrient, and high-fat foods, like egg yolks, full-fat dairy, avocados, and nuts, can help support healthy brain function, nutrient absorption, and hormone synthesis. Plus, fats help make meals and snacks more satisfying and delicious.

When choosing protein sources, and any other food for that matter, it's best to choose foods based on their overall nutritional value rather than their calorie or fat content.

Lean protein sources, like skinless chicken breast, low-fat Greek Yogurt, and lentils, are generally low in fat and calories and can help you boost your protein intake. Plus, these foods can help you meet your needs for other essential nutrients, such as vitamins and minerals.

While some people prefer leaner protein sources over those higher in fat, it's important to choose protein sources based on their overall nutritional value rather than their fat and calorie content.

Carbone JW, Pasiakos SM. Dietary protein and muscle mass: translating science to application and health benefit. Department of Agriculture. FoodData central. Boneless skinless chicken breast. Whey protein isolate protein powder.

Rigamonti AE, Leoncini R, Casnici C, et al. Whey proteins reduce appetite, stimulate anorexigenic gastrointestinal peptides and improve glucometabolic homeostasis in young obese women. Baer DJ, Stote KS, Paul DR, Harris GK, Rumpler WV, Clevidence BA.

Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults. J Nutr. Lentils, mature seeds, cooked, boiled, without salt.

Akbar A, Shreenath AP. High fiber diet. In: StatPearls. Just 3. A lower-calorie option is unsweetened powdered peanut butter. The same serving has just calories and 8 g of fat, but 33 g of protein. Learn how to use powdered peanut butter.

Powdered peanut butter is a convenient protein source that has just a fraction of the calories and fat of regular peanut butter. Whether you drink it, cook with it, or add it to cereal, low fat milk is an easy way to get protein. In comparison, a serving of whole milk with 3. That said, some research suggests that drinking whole milk may not increase heart disease risk, as was once thought, and may even help with weight management.

Low fat milk is a good source of protein and can save you a significant amount of fat and calories compared with whole milk, especially if you consume it often. A handful of pork cuts meet the U. Lean cuts include pork tenderloin, pork loin chops, and pork top loin or sirloin roasts.

Pork tenderloin, the leanest cut, has calories, 21 g of protein , and about 2. Like lean beef, lean pork is also an excellent source of several B vitamins and selenium and a good source of zinc. Learn more about eating pork. Pork is also rich in B vitamins, selenium, and zinc.

A 3 oz 85 g serving has calories, 22 g of protein , and 2 g of fat. Though the same serving also has milligrams mg of cholesterol, scientists have found that consuming cholesterol as part of a nutritious diet generally has little impact on the heart health of people who are not currently living with heart disease or high cholesterol.

However, the high amount of sodium often added to shrimp during processing may be of concern for some people. Learn more about eating shrimp. Unbreaded frozen shrimp are a convenient, low fat, high protein food.

Read nutrition labels when shopping to avoid products with high sodium content. One egg white contains less than 0.

You can also buy powdered egg whites and egg white protein powders with minimal or no additives. Half the protein in eggs comes from the whites, but the whites contain only trace amounts of fat and less than a quarter of the calories of whole eggs.

Bison is leaner than beef, with fewer calories and less saturated fat. This gives bison a healthier fat profile, including 3—4 times more anti-inflammatory omega-3 fats , particularly alpha-linolenic acid, which means consuming bison may yield some health benefits compared to other red meats. Fish and beans have the least amount of calories per g while also containing g of protein depending on the food.

A balanced, nutritious diet will include enough protein to fulfill the g recommendation. Lean animal proteins include white-fleshed fish, skinless poultry, and cuts of red meat such as loin and round.

Low fat dairy products, like cottage cheese, yogurt, and milk are also good sources of protein. Plant proteins like beans, tofu, and powdered peanut butter offer ample protein too.

Protein is essential for a healthy diet, helping to build muscle and tissue, regulate bodily processes, satiate, and manage weight. Making sure you get enough protein in your diet is important. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This is a detailed article about the health benefits of fish. Fish is high in omega-3 fatty acids, and can help protect against many diseases. Yogurt is typically a healthy choice, offering benefits for heart health, weight management, and more.

Here are 6 yogurt benefits for health. Protein is incredibly important for your health, weight loss, and body composition.

This article explains exactly how much protein you should eat. Beans and legumes offer health benefits as sources of fiber, important vitamins and minerals, and vegetarian protein. Discover the 9 healthiest beans…. This is a detailed article about legumes and their health effects.

Legumes are high in protein and fiber, but also contain anti-nutrients. Chicken comes in a variety of cuts, including breasts, thighs, wings and drumsticks.

This article explores how much protein is in different cuts. Cottage cheese is low in calories but very high in protein and healthy nutrients. This article explains why cottage cheese is so good for you. Tofu is a food made from condensed soy milk.

This article explains tofu's nutrients, health benefits, and potential downsides. When it comes to fish, there is much debate on whether the benefits outweigh potential safety concerns. This article evaluates the nutritional…. Peanut butter is fairly nutritious and a good source of protein compared to many other plant foods.

But you might not want to eat too much, for a few…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Top 13 Lean Protein Foods.

Medically reviewed by Jared Meacham, Ph. Fish Greek yogurt Legumes White poultry meat Low fat cottage cheese Tofu Lean beef Powdered peanut butter Low fat milk Pork loin Frozen shrimp Egg whites Bison FAQs Bottom line.

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Was this helpful? White-fleshed fish. Plain Greek yogurt.

Federal government websites often Prohein in. gov or. Protein Foods include Gluten-free vegetarian foods made from seafood; proyein, poultry, and eggs; beans, peas, balancwd lentils; and Lean protein for a balanced diet, seeds, and soy products. Beans, peas, and lentils are also part of the Vegetable Group. To learn more, visit the Beans, Peas, and Lentils page. Eat a variety of protein foods to get more of the nutrients your body needs. Choose seafood options that are higher in healthy fatty acids called omega-3s and lower in methylmercury, such as salmon, anchovies, and trout.