Whether you want to maintain your weight, shed a few pounds, boost your energy levels, or build muscle, you’ll want to make room on your plate for whole-food protein sources.
But like most things, not all proteins are created equal.
Lean protein is your best bet, and we’ll break down everything you need to know about this top protein choice.
What is lean protein?
The USDA definition of a lean meat protein contains less than 10 grams of total fat and less than 4.5 grams or less of saturated fat per serving [100 grams]said Diana Gariglio-ClellandRD, dietitian in Washington.
11 Lean Protein Foods
Plants are naturally low in fat, so we’ve highlighted some grains and legumes that are particularly high in protein. Below are the best sources of protein and their nutritional information.
1. Boneless Skinless Chicken Breast
By 3.5 ouncescooked: 30g of protein
Boneless, skinless chicken breast is a staple of fitness and weight loss diet plans for a reason: it’s very high in protein and low in calories.
“Poultry provides vitamins B3 and B6, which help with carbohydrate metabolism,” says Anis Rehman, MD. “It also provides selenium, which is an excellent antioxidant.”
Grilling, roasting, baking or steaming – just be sure to remove the skin first.
2. White fish
By 3.5 ouncescooked: 19g of protein
White-fleshed fish — for example tilapia, cod, flounder, and pollock — is high in protein and very lean, with only about 100 calories per 3.5-ounce serving.
Technically, salmon is not a lean protein because a 100 gram portion contains about eight grams of fat.
However, it’s a heart-healthy fat, and salmon contains more omega-3 fatty acids than white fish, so it’s still a great option for your diet.
3. Pork loin
By 3.5 ouncescooked: 28g of protein
The old ad campaign that dubbed pork “the other white meat” was aimed at something: lean cuts of pork loin contain almost as much protein as chicken, are an excellent source of vitamin B6 and are a good source of potassium. and zinc.
To make sure you’re buying lean pork, look for the words “loin” or “round” on the label.
4. Lean beef
By 3.5 ouncescooked: 23g of protein
“Lean meat provides an excellent source of protein and iron with fewer calories and less fat than non-lean meat sources,” says Rehman.
When buying ground beef, 95% or more lean meat counts as “lean protein”; opt for grass-fed beef for the most heart-healthy omega-3 fatty acids.
5. Tuna
By 3.5 ouncescooked: 19g of protein
Canned tuna is an extremely convenient source of lean protein, for lunches or a post-workout snack, with less than two grams of fat per serving.
It is also a good source of omega-3 fatty acids, vitamin D and selenium. Concerned about mercury content?
The FDA says canned light tuna is low in mercury, and it’s safe to eat two to three servings a week.
This is not the same for albacore/albacore, which is higher in mercury – it is recommended to limit to one serving per week.
6. Shrimps
By 3.5 ouncescooked: 16g of protein
Shellfish, including shrimp, are a highly nutritious source of protein: a single serving of shrimp provides more than half the recommended daily intake of selenium and vitamin B12.
7. Plain Greek Yogurt
By 6 ounce container: 17g of protein
A serving of plain Greek yogurt has 17 grams of protein, compared to nine in regular yogurt.
This is because Greek yogurt is strained, and therefore thicker and more concentrated.
Avoid flavored yogurts (extra added sugar), but feel free to add fresh fruit, cinnamon or slivered almonds.
8. Beans
By 1/2 cupcooked: 6g of protein
An excellent base of lean protein for soups, stews or chili (or a garnish for salads), beans pack five grams of protein in every half cup.
And unlike most other lean proteins, they’re also a source of fiber providing six grams per serving.
9. Tofu
By 1/2 cup: 10g of protein
There’s a reason tofu is a go-to meat substitute for vegetarians: its high protein content.
A half-cup serving contains nine grams, along with 4.5 grams of fat and just 75 calories.
10. Farro
By 1/2 cup, cooked: 10g of protein
If “super beans” existed, farro would probably fall into this bucket. This ancient grain contains twice as much protein as quinoa.
Like most other whole grains, farro also provides fiber — five grams per half cup.
11. Cottage cheese
By 1/2 cup: 11g of protein
The 1970s dieter favorite deserves to be pulled from the archives and put back in your fridge.
Cottage cheese is exceptionally lean — less than five grams of fat and about 90 calories per cup serving.
What are the benefits of lean protein?
Here are a few reasons why you don’t want to skimp on lean protein in your meals.
1. It can increase satiety
Protein help fill you upand the lean versions do it with less fat and fewer calories.
2. It may be beneficial to maintain and build muscle
“Protein is a building block for muscles,” says Samantha Presicci, MCN, RD, LD, CPT, chief registered dietitian with Instant cooking in Austin, Texas.
3. It is believed to be linked to weight loss
Because it keeps you feeling full and can help build muscle, lean protein can be a tool to help you lose weight.
4. It can help keep the body functioning efficiently
“Certain proteins act as enzymes, which contribute to thousands of biochemical reactions in the body,” Presicci explains. “They are essential for things like digestion, energy production, blood clotting and muscle contraction. Some proteins also act as hormones, facilitating communication between cells, tissues and organs.
