15 Best Food Sources of Lean Protein

Lean animal and plant protein sources abound. Thus, protein may be consumed without excessive fat or calories. Whitefish and skinless chicken are healthy animal proteins. However, "loin" or "round" will provide various lean red meat possibilities. Cottage cheese with a lower fat content, Greek yogurt, milk, and other dairy products are rich in protein while being quite low in fat. Beans, mild tofu, and powdered peanut butter are rich in protein.

White-meat fish

The majority of fish with white flesh has 3g of fat, 20-25g of protein, and 85-130 calories per 3.5-ounce (100-gram) serving. Whitefish have 10-25% less omega-3 fat than coho or sockeye salmon, which are higher in fat and calories. Thus, both fish are healthy. Cod, haddock, pollock, flounder, orange roughy, halibut, tilapia, and tilapia are examples of lean white fish.

Greek Yogurt

Greek yogurt's production technique is unique. Straining removes liquid whey, leaving a thicker, creamier, protein-rich concentrate. Low-fat plain Greek yogurt offers 125 calories and 3g of fat per 6-ounce serving. The simple variation lets you flavor it with fruit without sugar. Greek yogurt, mainly plain, non-fat or low-fat, provides twice as much protein per portion as traditional yoghurt does.

Beans, Peas, and Lentils

Vegans can get their protein from foods like beans, lentils and peas. Eating them regularly may lower cholesterol and provide fiber. Pulses—dried beans, lentils and peas—are a legume subgroup. They include low fat, high fiber, and 8g of protein for every 1/2 cup (100-gram) cooked amount. Protein and fiber make pulses filling. If eaten regularly, pulses' fiber may lower cholesterol.

Skinless White Meat Chicken

After removing the skin from chicken or turkey, lean, high-protein white meat is left. Drumsticks and thighs aren't lean. Breasts, tenderloins, and wings are white meat. A roasted chicken breast of 100g with the skin on has 200 calories and 8g of fat, whereas a 165-gram skinless breast has 3.5g of fat.

Cottage Cheese with a Lower fat Content

High-protein cottage cheese is simple to make. Single-serve containers make low-fat cottage cheese more accessible. It's also calcium-rich. Cottage cheese contains 10–15% of the daily calcium requirement and is vital in protein. Food experts recommend vitamin D, This helps with calcium digestion and absorption, but makers have yet to adopt it.

Low-Fat Tofu

Lite tofu provides all nine necessary amino acids and has a wide range of applications. Tofu is a beautiful vegan protein option. A serving of light tofu is 3 ounces (85g) in size, has 45 calories and 1.5g of fat, contains all nine essential amino acids in sufficient amounts.

Lean Beef

Beef loin and round are lean cuts. Protein, B vitamins, zinc, and selenium are abundant. 10g of total fat, with 4.5g coming from saturated fat are allowed in 3.5 ounces (100g) of cooked lean beef. Lean meat provides B vitamins, zinc, and selenium.

Peanut Butter Powder

Peanut butter powder has a good amount of protein and is quite handy. Although it has a lot of calories, the natural oil included in peanut butter is beneficial to one's cardiovascular system. There are 190 calories, 16g of fat, and 8g of protein in a serving size of natural peanut butter, equal to two tablespoons (32g). The healthiest form of peanut butter is powdered peanut butter that is unsweetened. Processing helps cut down on fat. A serving size of 2 tablespoons has 50 calories, 1.5g of fat, and 5g of protein.

Zero-fat Milk

Consuming less fat in one's diet is one of the most effective ways to manage weight. Protein may be obtained from low-fat milk in a few different ways. There are 100 calories, 2.5g of fat, and 8g of protein in a serving size of low-fat 1% milk, which is 8 ounces (240ml) in volume. There are 150 calories, 8g of fat, and the same amount of protein in an 8-ounce serving of whole milk with 3.25 percent milk fat.

Pork Loin

The terms "loin" and "chop" refer to lean pork slices. Reduce the number of calories and fat by trimming the meat. Zinc, selenium, and B vitamins may all be found in pork.

The United States Department of Agriculture (USDA) considers a piece of cooked meat lean if it has less than 10g of total fat and less than 4.5g of saturated fat per 3.5 ounces (100g). Lean pig, in a manner comparable to that of lean beef, is a wonderful provider of a multitude of B vitamins, selenium, and zinc.

Frozen Shrimp

Frozen, unbranded shrimp provides a fast, healthful protein. To avoid buying salty foods, study nutrition labels while shopping. They are a fast, low-calorie protein source. A 3.5-ounce (100-gram) piece has 99 calories, 21g of protein, and 1g of fat. Some frozen shrimp include 120 to 220mg of natural salt per 3.5-ounce (100-gram) serving. The moisture-retaining sodium tripolyphosphate and preservation sodium bisulfide provide most of this sodium.

Egg Whites

Utilize egg whites in your lunch preparation for a more svelte meal. A diet that is good for your heart should include eggs in the whole. Egg whites have half the amount of protein in egg yolks but just a fifth of the fat and calories. This makes egg whites a better choice for your diet. The white of a giant egg has around a quarter of the egg's total calories.


Bison meat is leaner and less inflammatory than beef. Bison and buffalo are lean, healthful alternatives to conventionally raised cattle. Bison has a more favourable lipid profile than other red meats, with three to four times the amount of omega-3 fats that are anti-inflammatory, especially alpha-linolenic acid (ALA).


Edamame, or immature soybeans, contain estrogen-like isoflavones. The Japanese soybean, edamame, is high in quality protein, known as "lean protein." According to the United States Department of Agriculture (USDA), a third cup of beans has 8g of protein, 100 calories, 0g of saturated fat, and 3g of total fat.


This wholegrain is also a good option for carb-watchers since 1/4 cup has 3g of fiber (10.7 percent of the DV).

Rather than white rice, try these nutritious alternatives. If so, according to the USDA, 1/4 cup of uncooked quinoa provides 170 calories, 6g protein, 0g saturated fat, and 2.5g total fat.

Updated on: 02-Feb-2023


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