Whether you want to maintain your weight, lose a few pounds, increase your energy level, or build muscle, you will want to. Make room on your plate For complete food protein sources.
But like most things, not all proteins are created equal.
Lean proteins are your best bet, and we’ll break down everything you need to know about this excellent protein option.
What is lean protein?
USDA definition of lean meat protein It is the type with less than 10 grams of total fat and less than 4.5 grams or less of saturated fat per serving [100 grams]Says Diana Gariglio ClelandRD, a registered dietitian in Washington.
11 foods high in protein
Plants are naturally low in fat, so we’ve highlighted some grains and legumes that are particularly high in protein. Below you will find the best sources of protein and their nutritional information.
1. Boneless, skinless chicken breast
for every 3.5 ozcooked: 30 grams protein
Boneless, skinless chicken breast is a staple in fitness- and weight-loss-friendly eating plans for a reason: It’s high in protein and low in calories.
“Poultry provides vitamin B3 and B6, which aid in carbohydrate metabolism,” he says Anis Rahman, MD. It also provides selenium, which is an excellent antioxidant.
Grill, roast, bake or steam them – just be sure to remove the peel first.
2. White fish
for every 3.5 ozcooked: 19 grams protein
White meat fish — such as tilapia, cod, flounder, and pollock — is rich in protein and very fat-free, with only about 100 calories per 3.5-ounce serving.
Salmon is not technically a lean protein, because a 100g serving It contains about eight grams of fat.
However, these are heart-healthy fats, and salmon contains more omega-3 fatty acids than white fish, so it’s still an excellent choice for your diet.
3. Pork loin
for every 3.5 ozcooked: 28 grams protein
An old ad campaign calling pork “the other white meat” had one thing in mind: Lean pork chops 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
for every 3.5 ozCooked: 23g protein
“Lean meat provides an excellent source of protein and iron with fewer calories and less fat than non-lean meat sources,” says Rahman.
When buying ground beef, 95% of it is lean or more is counted as “lean protein”; Choose grass-fed beef for the most heart-healthy omega-3 fatty acids.
for every 3.5 ozcooked: 19 grams protein
Canned tuna is a very convenient source of lean protein, for lunch 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. Are you concerned about mercury content?
The Food and Drug Administration says canned light tuna It is low in mercury, and it is safe to eat two to three servings per week.
This is not the same for albacore/white tuna, which are higher in mercury – it is recommended to limit one serving per week.
for every 3.5 ozcooked: 16 grams protein
Oysters, including shrimp, are an extremely nutritious source of protein: just one serving of shrimp provides more than half the recommended daily amount of selenium and vitamin B12.
7. Plain Greek Yogurt
for every 6 ounce container: 17 grams protein
A serving of plain Greek yogurt contains 17 grams of protein, compared to nine grams in regular yogurt.
That’s because Greek yogurt is strained, and therefore thicker and more concentrated.
Avoid flavored yogurt (yogurt increased sugar), but feel free to add fresh fruit, cinnamon, or sliced almonds.
for every 1/2 cupCooked: 6gm protein
An excellent base of lean protein for soups, stews, or chili (or top for salads), beans contain five grams of protein in every 1/2 cup.
And unlike most lean proteins, it’s also a source of fiber, providing six grams per serving.
for every 1/2 cup: 10 g protein
There is a reason why tofu is a vegetarian alternative to meat – its high protein content.
A half-cup serving contains nine grams, plus 4.5 grams of fat and just 75 calories.
for every 1/2 cup, cooked: 10 g protein
If you find “super grain,” farro will likely fall into that bucket. This ancient grain contains twice the protein of quinoa.
Like most other whole grains, farro also provides fiber — five grams per half-cup serving.
11. Cottage cheese
for every 1/2 cup: 11 grams protein
Favorite dieters of the ’70s deserve to be pulled from the archives and returned to your refrigerator.
Cottage cheese is exceptionally low in fat—less than five grams of fat and about 90 calories per cup.
What are the benefits of lean protein?
Here are some reasons why you may not want to cut out lean protein in your meals.
1. May increase satiety
protein Helps fill you upAnd, the fat-free versions do so with less fat and fewer calories.
2. It may be beneficial to maintain and build muscle
Says Samantha Presicci, MCN, RD, LD, CPT, Registered Dietitian Pick up the kitchen in Austin, Texas.
3. It is believed to be related to Weight loss
Because it makes you feel full and can help build muscle, lean protein can be a tool to help you lose weight.
4. It can help keep the body running efficiently
“Some proteins act as enzymes that assist in thousands of biochemical reactions in the body,” Preci says. They are essential for things like digestion, energy production, blood clotting, and muscle contraction. Some proteins also act as hormones, helping communication between cells, tissues, and organs.”