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ICYDK, fat contains 9 calories per gram and protein offers 4 prrotein per gram, so a higher-fat meat such as sourrces ribeye steak will have Lewn calories Thyroid Balance Supplements the same portion size of a leaner cut, such as a filet mignon.
So if you're keeping Nutrient timing for meal planning eye on calories or your Leaan of saturated proetin which can raise LDL cholesterol levels when consumed sourcws excessincorporating lean protein foods into your diet can help you achieve your goals without going hungry.
Here, Enhancing immune system function great prorein of lean protein, plus tips on Lean protein sources to choose which one is best for you. White meat chicken is perhaps one of pdotein most popular sources of lean protein, and for good reason: A 3-ounce Sports nutrition for athletes of boneless, skinless chicken breast comes in at calories, Insulin sensitivity symptoms 24 grams of protein, and 3 grams fat sourcew than 1 gram of proteein fataccording to the USDA.
Along with grilling your white meat chicken, you can also bake the lean protein food my favorite recipe involves marinating chicken breast proteun yogurt and spices or hummus or prepare it in a slow cooker.
Try it Anxiety relief pills broth, proteln with wine ad herbs, or even a jar of your Lean protein sources salsa, all of which will help keep the meat moist and Ldan.
Enjoy it Rejuvenating natural ingredients with your Lean protein sources veggies sourdes a whole grain or sohrces soups, salads, and sandwiches.
While you may proteni more accustomed to eating Energy bars and carbohydrate content deli turkey unless it's Thanksgiving, white meat turkey soruces or ground turkey Lsan a great stand-in for chicken or beef.
Bonus: It's also a lean Lran food. A 4-ounce serving of ground turkey breast provides calories, 26 Glucose absorption of protein, and 1. To get your fill, prohein white Stress reduction techniques meat in soup or chili; in a portein, burrito, or bowl; or made into sokrces, meatballs, protejn meatloaf.
Cuts Leaan turkey can be also enjoyed as you sohrces chicken. While deli turkey is still considered lean protein source, you may want sohrces eat it in moderation, Enhance insulin sensitivity and support fat loss it can be high in sodium which can raise prptein pressure Lean protein sources some individuals.
Related: High-Protein Ground Protsin Recipes to Make for Effective anti-inflammatory solutions Tonight. Pork may not be soudces go-to source of lean protein, but it's worth adding to Lezn rotation.
In sourcds 4-ounce portion, you'll get LLean 86 calories, 24 grams of sourves, and 3 skurces of fat less than 1 gram of saturated fataccording to the USDA. In the grocery store, look for lean Lewn such as pork proteim, sirloin pork chop, and New York pork roast.
Then, enjoy the lean protein food grilled or osurces. It sokrces equally well proteun both sweet and savory osurces, so play around with different sauces and marinades, Lan as a mix of balsamic vinegar progein fig preserves. If you're afraid of drying the meat out too much, you Pure natural fat burner also make pork in the slow proteij which you can also use to make Boost endurance for crossfit pork.
You might shy away from Leah if you're trying to keep an eye on calories Broccoli and spinach dishes your pfotein fat intake, but there are actually some lean cuts of beef that fit in well to an overall healthy diet, as long as you're mindful of portion size and practice moderation.
A 4-ounce portion of beef tenderloin, for example, contains calories, 23 grams of protein, and 8. In addition to being a lean protein food, beef is also a good source of iron. In a restaurant, look for cuts such as filet mignon, tenderloin, tri-tip roast and steak, and top sirloin roast.
Just keep in mind that many places give much larger portions. At home, give stew meat or beef chuck the slow-cooker treatment.
Marinating a leaner cut in a marinade that contains acid, such as vinegar or citrus, will help tenderize the meat. You can also use kiwi juice, which contains enzymes that help act as a meat tenderizer. If you're making burgers, purchase the leanest meat you can find and consider going halfsies with roasted mushrooms to bump up the micronutrients the meal provides.
Blended burgers are a great way to stretch that meaty flavor but keep your saturated fat intake in check. Eggs are a super-convenient and versatile lean protein source that is also more affordable than other options.
Whip yourself up an egg, and you'll score about 72 calories, 6 grams of protein, and 5 grams of fat less than 2 grams of saturated fataccording to the USDA.
Though they're traditionally a breakfast food, this lean protein food can be eaten for any meal of the day and work very well with vegetables. You can also cook eggs or egg whites into oats to add a fluffy texture and extra protein that gives your bowl some staying power.
For a healthier spin on egg salad, swap mayo for plain Greek yogurt or skyr, hummus, or avocado. On the fish front, white fish is one of the leanest protein options around. In fact, 5 ounces of wild Atlantic cod, for example, provides about calories, 25 grams of protein, and less than 1 gram of fat total, according to the USDA.
This is a great lean protein choice if you don't like the stronger flavors of oilier fish, such as salmon and sardines.
Know that because it's so lean, white fish such as cod, fluke, and flounder can easily dry out during cooking. To keep the lean protein food moist, bake it until it's just barely opaque, or try a preparation method such as poaching or steaming in the oven or on the grill in foil packets with your favorite herbs and spices.
Even though salmon is considered a "fatty fish", it's still a lean protein and is a good source of anti-inflammatory omega-3 fatty acids. A 3-ounce serving of wild salmon provides calories, nearly 17 grams of protein, and 5 grams of fat less than 1 gram of saturated fataccording to the USDA.
Another good choice is tuna, which provides calories, 20 grams of protein, and 4 grams of fat less than 1 gram of saturated fat in a 3-ounce serving, according to the USDA.
No matter which lean protein food you choose, enjoy your fish grilled, baked, steamed, or as sushi and served with your favorite veggies or a salad.
Try different sauces and preparation methods if you're just starting to experiment with fish. If you need a good on-the-go option or just don't feel like cooking, pouches of salmon or tuna are super-convenient. They're not just for happy hour — oysters are a delicious and nutritious lean protein food.
Just 3 ounces provides 69 calories, 8 grams of protein, and 2 grams of fat less than 1 gram of saturated fataccording to the USDA. These mollusks are also a good source of zinc, an important nutrient to support healthy immune system function.
Enjoy raw oysters as an appetizer or as a protein pairing alongside a salad or vegetable dish. Squeeze lemon over the oysters and enjoy with vinegar-based mignonette sauce or cocktail sauce or horseradish instead of a creamy tartar sauce. The lean protein food is also delicious roasted or grilled if you don't like the idea of raw fish or just want a change of pace.
Shellfish lovers, there's good news: Shrimp and lobster are both versatile lean protein foods that are easy to cook. Specifically, a 3-ounce serving of shrimp provides 72 calories, 17 grams of protein, and less than 1 gram of fat total, according to the USDA.
Similarly, the same size portion of lobster offers 65 calories, 14 grams of protein, and less than 1 gram of fat, according to the USDA. Enjoy either seafood grilled, baked, or sautéed with salads, stir-fries, pasta, or your favorite vegetables. Frozen shrimp is also an easy option to keep on hand for busy weeks.
Strained yogurts such as Greek and Icelandic varieties are an easy way to add lean protein to your day. While there is some variation from one brand to the next, generally speaking, a 6-ounce container of plain, nonfat Greek yogurt will provide about calories, 20 grams of protein, and 0 grams fat, according to the USDA.
The lean protein food makes a great base for a healthy meal or snack: Add fiber with chia seeds or ground flax, or top your bowl with berries, another high-fiber food that also provides disease-fighting antioxidants.
Going for plain yogurt over flavored allows you to keep added sugar in check, and you can take the flavor up a notch by adding flavor with cinnamon or a small drizzle of honey or maple syrup. In the mood for something savory? A dollop of plain yogurt makes a great sub for sour cream.
Soy products such as tofu and tempeh are easy, vegetarian-friendly ways to add lean protein to your diet. Soy is one of the few plant sources of proteins that provides all nine essential amino acids and is therefore considered a complete protein.
Here's the nutritional breakdown: A 3-ounce serving of firm tofu provides about 71 calories, 9 grams of protein, and less than 4 grams of fat less than 1 gram of saturated fataccording to the USDA.
The same amount of, which is a fermented soy product, offers about calories, 17 grams of protein, and 9 grams of fat 2 grams of saturated fataccording to the USDA. To add the lean protein foods to your meal rotation, bake, grill, or stir-fry the plant-based eats and incorporate them into sandwiches, salads, and bowls.
They tend to take on the flavor of whatever you cook them with, so experiment with various seasonings. Perhaps the most affordable lean protein foods are beans, peas, and lentils, which can be purchased dried or cooked. While there may be slight variations in micronutrient content, their nutrient profile is very similar across the board.
As a reference, a half-cup serving of canned garbanzo beans contains calories, 7 grams of protein, and 2 grams of fat 0 grams saturatedaccording to the USDA. Likewise, a quarter-cup serving of dried lentils provides about 80 calories, 10 grams protein, and 0 grams of saturated fat, according to the USDA.
Though higher in carbohydrates, this lean protein food is also rich in fiberso legumes will digest much more slowly than most grains. Enjoy them in soups, stews, and salads; made into burgers or meatless meatballs; or as a base for a veggie bowl.
You can also make a dip for veggies or a spread for sandwiches. Crispy chickpeas also make a great crunchy snack. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.
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Medically reviewed by Kim Rose-Francis RDN, CDCES, LD , Nutrition — By Mary West on November 29, Animal sources Dairy sources Plant sources Supplements Summary Protein is an essential part of a balanced diet. Animal sources. Share on Pinterest Infographic by Bailey Mariner. Dairy sources. Plant sources. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? Scientists discover biological mechanism of hearing loss caused by loud noise — and find a way to prevent it. How gastric bypass surgery can help with type 2 diabetes remission. RELATED: A Detailed Guide to Using MyPlate to Build a Healthy Diet. Ready to make the switch to leaner sources of protein? Try these 15 foods that are high in the macronutrient. Per the USDA , 4 oz of raw ground turkey has about calories, Turkey is a substitute for chicken or beef — great for chili, tacos, and even meatballs. According to the USDA, 4 oz also contains 0. B vitamins help improve blood circulation while contributing to the formation of red blood cells and healthy brain function, according to the Mayo Clinic , whereas zinc can help boost the immune system, says the National Institutes of Health NIH. If you like chicken, you can feel good about eating it as far as protein sources go. To keep it lean, opt for skinless breasts for a great source of protein that is low in fat, notes Nieves. According to the USDA , one small skinless chicken breast contains calories, 36 g of protein, 1 g of saturated fat, and 2. RELATED: What Is Protein? A Complete Scientific Guide. Beef can be a source of lean protein — just be more strategic with the cuts you pick. According to the USDA , 3 oz of lean beef has about calories, It also has 2. Vitamin B12 is naturally found in animal products including beef, according to the NIH. Beans and legumes are lean plant-based proteins that are naturally cholesterol-free and also high in fiber , folate, and phytates, which are a plant-based antioxidant that may help reduce the risk of heart disease, high blood pressure, and certain types of cancer, says Nieves. Per the USDA , a ½ cup of chickpeas contains about adults eat this source of lean protein daily. Legumes have been shown to reduce the risk of type 2 diabetes, lower high blood pressure, and help control weight, likely due to the dietary fiber, notes the article. RELATED: Eating More Plant Protein Could Help You Live Longer. A cup of low-fat 1 percent milk has about calories, 8. If you can tolerate dairy, low-fat milk is another source of lean protein. It also contains calcium for healthy bones and teeth, but you should consider low-fat versions — which are still rich in nutrients — for a lean source, says Windle. Per the USDA , one 7-oz container has about calories, This can improve gut function, which may help ease symptoms of irritable bowel syndrome , yeast infections, eczema, and constipation, notes the Cleveland Clinic. RELATED: A Guide for Eating Dairy When You Have Diabetes. Also, eating fish has been associated with a lower risk of diabetes. Salmon is a particularly good lean protein food choice in the seafood aisle, as a 3-oz serving has calories, A 3-oz serving of tuna has 1 g of omega-3 fatty acids, says the Cleveland Clinic. And Kleiner says that tuna is among the highest protein sources among fish. Per the USDA , g of canned light tuna in water, with the solids drained, has 90 calories, 19 g of protein, 0. Certain types of tuna tend to be high in mercury, though, and contain more mercury than other types of fish, per data provided by the Food and Drug Administration. In excess, mercury can lead to mercury poisoning. For women, each portion of canned tuna should be 6 oz; for men, 8 oz. RELATED: Eat the Right Fish for Your Heart Health. Tofu is a soybean product and a staple in many vegan and vegetarian diets. Each ½-cup serving of tofu has calories, According to a research article , soy, which tofu is made from, contains isoflavones, which are antioxidants that might offer some protection against heart disease, stroke, diabetes, and cancer. Cottage cheese is often used in lasagna and spread out on crackers. According to the USDA , a half-cup of cottage cheese has about No worries, pork can be another lean protein choice — just make sure you choose the right cut. A 4-oz pork loin has about calories, It also contains mg of potassium 8. According to the USDA, one large whole egg has One large egg white , on the other hand, has about 17 calories, 3. Eggs are naturally high in cholesterol, so there are concerns about this breakfast staple increasing the risk of heart disease. However, results from studies evaluating the link between eggs and heart disease have been inconsistent, says the Mayo Clinic. But although eggs may have an undeserved negative reputation, in addition to being a source of lean protein, they contain carotenoid antioxidants lutein and zeaxanthin , which might help prevent macular degeneration, explains Nieves. A study found evidence suggesting that consuming two to four eggs per week could reduce the risk of age-related macular degeneration. According to the American Optometric Association , these carotenoids protect the eyes from high-energy light waves and promote healthy cells in the eyes. RELATED: How to Eat Eggs for Every Meal. Per the USDA , 4 oz of raw chicken liver has calories, It also includes 10 mg of iron 55 percent of the DV , 3, mcg of vitamin A percent of the DV , and 3 mg of zinc 27 percent of the DV. Vitamin A is good for eyesight, notes the NIH. Another good source of lean protein is edamame, which are young soybeans — a classic Japanese snack. In one study , women who were recently diagnosed with breast cancer were assigned to eat either soy protein or a placebo that resembled soy protein for two to three weeks. After the study, the women had surgery to remove the cancer. When researchers reexamined their breast tissue, the women in the soy protein group had genetic changes that could cause cancer to regrow, suggesting that soy may stimulate breast cancer in some women. The American Cancer Society notes the latter potential benefit. More research is needed to say one way or the other. Are you looking for a rice substitute that provides lean protein? Extra firm tofu. Code of Federal Regulations. Extra lean ground beef. Egg, white only, raw. Game meat, deer, ground, cooked, pan-broiled. Vitamin B Meijaard E, Abrams JF, Slavin JL, Sheil D. Dietary fats, human nutrition and the environment: balance and sustainability. Front Nutr. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Nutrition. By Jillian Kubala, RD. Jillian Kubala, RD. Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers. health's editorial guidelines. Medically reviewed by Kayla Girgen, RD. Kayla Girgen, RD, is a licensed dietitian who specializes in weight management and weight loss for patients after bariatric surgery. learn more. In This Article View All. In This Article. Chicken Breast. Protein Powders. Beans and Lentils. Cottage Cheese. Greek Yogurt. Fish and Shellfish. Turkey Breast. Lean Beef. Egg Whites. How to Get More Lean Protein In Your Diet. Was this page helpful? Thanks for your feedback! Tell us why! com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Related Articles. Newsletter Sign Up. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page. These choices will be signaled to our partners and will not affect browsing data. |
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| Top 13 Lean Protein Foods | Good news for clam, shrimp, and lobster lovers out there: These healthy seafood options are all low in overall fat content including saturated fat and cholesterol , qualifying them as ideal lean protein options. Plus, they are a natural source of iodine, a mineral supportive of thyroid health. While this may seem counterintuitive, fatty fish like salmon , tuna, anchovies, and sardines all meet the criteria for lean protein. This is because the fat they do contain is mostly unsaturated fat, which is actually tied to improved heart health, especially the omega-3 fatty acids that all four are incredibly rich in. Eggs—whole eggs— are very healthy for you. Egg whites are basically pure, fat-free sources of protein and an excellent choice when aiming for lean protein. Given this balancing act, enjoying whole eggs in moderation is a great option. One way to meld these two health objectives is to make a scramble or an omelet with two or three egg whites and one whole egg or opt to have whole eggs only a few times per week versus, say, every day. Low-fat dairy, like cottage cheese, yogurt, and milk, are also great lean protein sources. As a fermented food, yogurt has the added bonus of probiotics , which will help to boost the healthy gut bacteria in your microbiome. A healthy gut microbiome means better digestion, immunity, brain health—the list goes on. Many people only think of animal-based foods when lean protein comes to mind, but plant-based options absolutely meet the criteria—and with added healthy benefits. Soy-based tofu and tempeh, however, are complete protein sources like all animal proteins are, but not all plant proteins are while also offering fiber and plant compounds. Beans , peas , and lentils , otherwise known as legumes, are incredible plant-based lean protein options that will also deliver on fiber, plant compounds, and other vitamins and minerals. Dal, anyone? Quinoa is super high in protein and very low in fat. To add extra protein and heartiness to a grain bowl or side dish, opt for quinoa as your grain of choice or mix some quinoa into rice! Similarly to pork, the tenderloin—where filet mignon comes from—will be the leanest beef option. Otherwise, look for steaks with as little visible white fat as possible. However, go easy with red meat, as excessive intake can contribute to inflammation has ties to chronic disease like heart disease and colon cancer. What does "lean" and "extra lean" beef mean on a nutrition label? Accessed April 19, Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev. Valk R, Hammill J, Grip J. Saturated fat: villain and bogeyman in the development of cardiovascular disease? Eur J Prev Cardiol. Clifton PM, Keogh JB. A systematic review of the effect of dietary saturated and polyunsaturated fat on heart disease. Nutr Metab Cardiovasc Dis. Zhu Y, Bo Y, Liu Y. Dietary total fat, fatty acids intake, and risk of cardiovascular disease: a dose-response meta-analysis of cohort studies. Lipids Health Dis. Soliman GA. Dietary cholesterol and the lack of evidence in cardiovascular disease. Zhong VW, Van Horn L, Cornelis MC, et al. Associations of dietary cholesterol or egg consumption with incident cardiovascular disease and mortality. Moghadasian MH, Shahidi F. Fatty Acids. In: Quah SR, ed. International Encyclopedia of Public Health Second Edition. Academic Press; National Institutes of Health. Eating red meat daily triples heart-disease related chemical. National Cancer Institute. Pattern of DNA Damage Links Colorectal Cancer and Diet High in Red Meat. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Concerned about mercury content? Just one serving of shrimp provides more than half your daily recommended allowance of selenium and vitamin B Per 6-ounce container : 17g protein. Avoid flavored yogurts extra added sugar , but feel free to add fresh fruit, cinnamon, or slivered almonds. An excellent lean-protein base for soups, stews, or chili or a topper for salads , beans have five grams of protein in each half-cup. This ancient grain has twice the protein found in quinoa. The favorite of s dieters deserves to be pulled out of the archives and back into your refrigerator. Cottage cheese is exceptionally lean — less than five grams of fat, and about 90 calories per cup serving. Protein helps fill you up , and lean versions do this with less fat and fewer calories. Because it keeps you feeling full and can help build muscle, lean protein can be a tool to help you lose weight. |
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