Consuming protein-rich meals and snacks is essential for good health, supporting muscle growth and helping you maintain a healthy weight.
Although protein needs vary, experts recommend that most active people need to consume 1.2-2.0 grams (g) of protein per kilogram (kg) of body weight (0.54-0.9 grams per pound (lb)) per day. Keep in mind that this exceeds the recommended dietary allowance (RDA) for protein, which is currently set at 0.8 g/kg body weight (0.36 g/lb).
Protein sources, such as meat and legumes, have different fat contents, which are often classified based on fat content or lean meat percentage.
Lean proteins, such as skinless chicken breasts and nonfat yogurt, are lower in fat and cholesterol than less lean proteins, such as full-fat dairy products, certain types of beef, and whole eggs.
While leaner foods aren’t necessarily healthier or more nutritious than foods with higher fat content, some people prefer lean protein sources over protein sources that are higher in fat. For example, people who need to follow a low-fat diet to manage certain health conditions and those looking to reduce their calorie intake may benefit from prioritizing leaner protein sources.
Here are the 11 best types of lean protein you can consume, as well as helpful tips on how to add more lean protein to your diet.
1. Chicken Breast
Skinless chicken breasts are particularly lean and relatively low in calories.
Here’s a nutrition facts list for a 3-ounce serving of skinless chicken breast:
- Calories: 128
- Protein: 25.9 grams
- Fat: 2.69
In addition to being a lean food rich in protein, chicken breast also 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 source of protein that can add nutritional value to dishes such as pasta, pilaf, and soups.
2. Protein Powder
Protein powders, such as whey protein, pea protein, and collagen peptides, are excellent options for increasing your protein intake. Most protein powders are very low in fat, so they’re a smart choice for those who want to prioritize lean protein sources.
Here’s the nutrition facts for 28 grams of whey protein isolate:
- Calories: 110
- Protein: 25 grams
- Fat: 0.5 grams
Using protein powders in smoothies and shakes and adding them to dishes like oatmeal and chia seed pudding can make them more satisfying, helping you eat less overall calories.
In fact, studies have shown that consuming protein powders like whey protein powder increases hormones that produce feelings of fullness, such as peptide YY (PYY) and glucagon-like peptide 1 (GLP-1), which can help you feel full and reduce your calorie intake. That’s why increasing your intake of protein powders and other protein-rich foods is an effective way to promote weight loss.
3. Beans and Lentils
Beans and lentils are excellent sources of plant-based protein and are lower in natural fats.
One cup of cooked lentils provides:
- Calories: 230
- Protein: 17.9 grams
- Fat: 0.75 grams
Unlike animal-based proteins like chicken and beef, beans and lentils are rich in fiber, a nutrient that is important for the health of the digestive and cardiovascular systems. For example, fiber helps maintain bowel regularity and supports healthy cholesterol and blood pressure levels.
Like protein, fiber can help you feel full after eating, so choosing foods rich in protein and fiber is especially effective for supporting healthy weight loss and improving body composition.
4.Cottage Cheese
Cottage cheese is a protein-rich dairy product with a variety of fat percentages. Skimmed and low-fat cheese products are low in fat but rich in protein.
One cup of 1% cottage cheese contains:
- Calories: 163
- Protein: 28 grams
- Fat: 2.3 grams
In addition to being low in calories and rich in protein, low-fat nonfat cheese provides many essential vitamins and minerals, including calcium, a mineral needed to build and maintain a healthy skeletal system and support nerve and nervous system function. Cardiovascular system. A 1% cup of cottage cheese provides 11% of your daily calcium needs.
5. Greek Yogurt
Greek yogurt is another high-protein dairy product that is available in a variety of fat percentages, including 1% and skim.
A 6-ounce serving of nonfat Greek yogurt provides:
- Calories: 100
- Protein: 17.5 grams
- Fat: 0.62 grams
While all yogurt products contain protein, Greek yogurt is especially rich in this important nutrient. Greek yogurt provides more than twice as much protein as regular yogurt, with a 6-ounce jar of Greek yogurt providing 17.5 grams of protein, compared to just 7 grams in the same serving of regular yogurt. It is also a good source of calcium, vitamin B12, selenium, magnesium, and several other essential nutrients.
6. Fish and Shellfish
Seafood such as fish and shellfish is one of the most concentrated sources of protein you can eat. Some fish and shellfish are leaner and lower in calories than others. Lean fish like cod and flounder store most of their fat in the liver, while fatty fish like salmon and tuna store fat in the meat.
Both lean and fatty seafood are highly nutritious, but some people may prefer lean fish and shellfish, such as halibut, crab, and scallops, over fatty seafood.
Here’s a nutrition facts list for 3 ounces of cod:
- Calories: 89.2
- Protein: 19.4 grams
- Fat: 0.73 grams
While lean fish are rich in protein, vitamins, and minerals like vitamin B12, selenium, and zinc, fatter fish are rich in omega-3 fats, which are protective fats that have 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.
7. Turkey Breast
Like chicken, skinless turkey breast is an excellent source of lean protein.
A 3-ounce serving of skinless turkey breast provides:
- Calories: 125
- Protein: 25.6 grams
- Fat: 1.77 grams
Lean, protein-rich foods, such as turkey breast, help increase feelings of fullness and healthy blood sugar levels. Protein slows digestion, causing sugar to be released into the bloodstream more slowly. Studies have shown that pairing poultry such as chicken and turkey breast with carbohydrate-rich foods such as rice or pasta can have a beneficial effect on blood sugar control in people with diabetes.
8. Tofu
If you’re looking for a protein-rich plant-based food, look no further than tofu.
A 3-ounce serving of extra firm tofu provides:
- Calories: 46.2
- Protein: 6.22 grams
- Fat: 1.6 grams
Tofu is low in calories and fat, but it is a good source of protein and other nutrients needed for optimal health. If you follow a plant-based diet, eating tofu can help you meet your daily nutritional needs. Tofu provides minerals such as calcium, selenium, zinc, and iron that are lower in plant-based dietary patterns.
9. Lean Beef
Beef is labeled according to lean level. Lean beef contains less than 10 grams of fat, less than 4.5 grams of saturated fat, and less than 95 milligrams (mg) of cholesterol per 100 grams. Extra lean beef contains less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol per 100 grams.
Here’s a nutrition facts list for a 3-ounce serving of ultra-lean beef:
- Calories: 131
- Protein: 23.5 grams
- Fat: 3.45 grams
In addition to protein, beef is a concentrated source of vitamins and minerals, including iron, which is needed for oxygen transport, growth and development, cell function, hormone production, and many other critical processes in the body. Unfortunately, iron deficiency is common, especially in certain populations, such as pregnant women and people with heavy menstrual bleeding.
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A 3-ounce serving of ground beef provides 2.64 mg of iron, or 15% of the daily value (DV), making it a good choice to support healthy iron stores.
10. Egg Whites
Whole eggs are a rich source of healthy fats, proteins, vitamins, and minerals. However, egg yolks are rich in fat and cholesterol, so some people prefer egg whites over whole eggs.
The egg whites of two eggs provide:
- Calories: 34.4
- Protein: 7 grams
- Fat: 0 grams
While egg whites are very low in calories and zero fat, it’s worth noting that egg yolks provide most of the nutritional value of eggs, including nutrients like vitamin B12, zinc, iron, selenium, and choline.
While egg whites can help you reach your protein goals while following a low-fat diet, most people can enjoy whole eggs as part of a healthy, well-rounded eating pattern.
11. Venison
Although venison is not as popular as beef, it is considered one of the leanest game that can be eaten.
A 3-ounce serving of venison provides:
- Calories: 162
- Protein: 30.9 grams
- Fat: 3.36 grams
Venison is extremely rich in protein and rich in many vitamins and minerals, including iron, selenium, and vitamin B12. A 3-ounce serving of venison provides 100% of your daily B12 needs, the vitamins needed for erythropoiesis, nerve function, metabolism, and DNA synthesis.
How to Get More Lean Protein from Your Diet
If you’re struggling to meet your daily protein needs, or simply want to include more lean protein sources in your diet, there are many easy ways to increase your protein intake.
Here are some tips to help you get more lean protein from your diet:
- Swap regular yogurt for Greek yogurt, which has more than twice as much protein as Greek yogurt.
- Add beans and lentils to plant-based dishes, such as grain bowls, salads, and soups.
- Use protein powder to add lean protein to smoothies, oatmeal, and even baked goods.
- Add a scoop of collagen peptides to your morning coffee or tea.
- Include more protein-rich plant and animal foods, such as tofu and fish, in your meals and snacks.
- Mix low-fat cottage cheese, strawberries, and maple syrup until smooth, then freeze to make a protein-rich cheese ice cream for a sweet and savory dessert.
While lean proteins like nonfat Greek yogurt and skinless chicken breast can help you meet your protein needs, it’s important to understand that high-fat protein sources, such as whole eggs, fatty fish, and full-fat dairy products, often don’t meet your protein needs. It needs to be avoided altogether. While some people, such as those who are more sensitive to dietary cholesterol, may benefit from choosing leaner protein sources, it’s usually not necessary to avoid all high-fat foods. In fact, fat is an essential nutrient, and high-fat foods such as egg yolks, full-fat dairy products, avocados, and nuts can help support healthy brain function, nutrient absorption, and hormone synthesis. Plus, fats help make meals and snacks more satisfying and tasty.
When choosing protein sources and any other food, it’s best to choose foods based on their overall nutritional value rather than their calorie or fat content.
Summary
Lean protein sources, such as skinless chicken breasts, low-fat Greek yogurt, and lentils, are often lower in fat and calories and can help you increase your protein intake. Additionally, these foods can help you meet your needs for other essential nutrients, such as vitamins and minerals.
While some people prefer lean protein sources over high-fat protein sources, it’s important to choose protein sources based on their overall nutritional value rather than fat and calorie content.
