15 Lean Protein Sources

This content originally appeared on Everyday Health. Republished with permission.

by Valencia Higuera

medically reviewed Roxana Ehsani, RD

A balanced diet is essential for good health and includes the three macronutrients: fats, carbohydrates, and protein. While fats and carbohydrates have a history of getting a bad rap, protein has long had a so-called health shadow. But why is protein so beloved, and why is lean protein in particular so good for your health?

“Adequate protein intake is essential for overall health. Protein is the building block of the body, as bones, muscles, skin, and blood are all made up of protein,” says Melissa Nieves, RD, a registered dietitian at Kemtai, a virtual personal trainer company in Bayamon, Puerto Rico. According to an article on Everyday Health’s Lose It! network, protein can also help you lose weight because it helps you feel fuller longer and helps your brain recognize the hormone leptin, which gives your body energy, says Rima Kleiner, a registered dietitian based in Greensboro, North Carolina. The most recent research available suggests that consuming protein increases leptin and promotes satiety.⁽¹⁾

But the problem, as the Harvard T.H. Chan School of Public Health points out, is that some high-protein foods are also high in saturated fat.⁽²⁾ Eating too much saturated fat can increase your risk of heart disease, says the American Heart Association (AHA).⁽³⁾ “That’s where lean protein comes in,” Nieves says.

In fact, new research shows that high intakes of red meat may reduce the risk of heart disease, while high intakes of red meat are associated with an increased risk.⁽⁴⁾

Top 15 Food Sources of Lean Protein

Although protein is an important macronutrient, the AHA warns that most Americans are consuming more protein than they need.⁽⁵⁾ The Centers for Disease Control and Prevention recommends getting 10 to 35 percent of your calories from protein. This equates to about 46 grams (g) of protein for an adult woman and 56 g for an adult man, according to the AHA.

According to the United States Department of Agriculture (USDA), lean protein sources have less than 10 g of total fat and 4.5 g of saturated fat per 100 g (3.5 oz).⁽⁶⁾

Ready to switch to leaner protein sources? Try these 15 foods high in macronutrients.

1. Türkiye

According to the USDA, 4 ounces of raw ground turkey contains about 167 calories, 22.3 g of protein, 2.3 g of saturated fat, and 8.7 g of fat, making it an excellent source of lean protein.⁽⁷⁾

Turkey is a great substitute for chicken or beef and is great for chili, tacos, and even meatballs. But turkey isn’t perfect either.

“Unlike red meat, turkey is not high in iron, but it is very lean and contains B vitamins, selenium, zinc and phosphorous,” says Mark Windle, a registered dietitian in Banbury, UK. According to the USDA, 4 ounces also contains 0.18 micrograms (mcg) of vitamin B2, which is about 14 percent of the daily value (DV). 24.7 milligrams (mg) of selenium (45 percent of the DV). Zinc 2.6 mg (23 percent of DV).

According to new research from the Mayo Clinic, B vitamins contribute to red blood cell formation and healthy brain function while helping improve blood circulation, while zinc helps strengthen the immune system, says the National Institutes of Health (NIH).⁽⁸⁾⁽⁹⁾

2. Chicken

You can feel safe eating chicken as a source of protein. Choose skinless breast meat as a low-fat and good source of protein, Nieves points out.

According to the USDA, one small skinless chicken breast contains 160 calories, 36 g of protein, 1 g of saturated fat, and 2.5 g of total fat.⁽¹⁰⁾

3. Lean ground meat

If you’re watching your fat intake, you may want to take beef off the menu. However, beef can be a source of lean protein. Choose your parts more strategically.

According to the USDA, 3 ounces of lean beef contains about 164 calories, 22.3 g of protein, 3.1 g of saturated fat, and 7.6 g of total fat.⁽¹¹⁾ It also contains 2.1μg of vitamin B12 and 2.4mg of iron.

“Red meat has gotten a bad rap for years, but loin steaks, top sirloin, and ground beef that is at least 90 percent lean can also be part of a balanced diet,” says Nieves. “Red meat is a good source of vitamin B12 and iron, which your body needs to produce new red blood cells,” she says. According to the NIH, vitamin B12 is found naturally in animal foods, including beef.⁽¹²⁾

4. Beans and legumes

Beans and legumes are lean, plant-based proteins that are naturally cholesterol-free and are also high in fiber, folate, and phytates, plant-based antioxidants that may reduce the risk of heart disease, high blood pressure, and certain types of cancer, Nieves says.

According to the USDA, 1/2 cup of chickpeas contains approximately 134.5 calories, 7.3 g of protein, 0.2 g of saturated fat, 2.1 g of total fat, and 6.3 g of fiber.⁽¹³⁾

According to one research paper, the average American consumes 22g of legumes per day, but eating 50g of legumes daily is linked to reduced heart disease and all-cause mortality.⁽¹⁴⁾ Legumes have also been shown to reduce the risk of type 2 diabetes, lower high blood pressure, and help with weight management, likely thanks to their dietary fiber, another article says.⁽¹⁵⁾

5. Low-fat milk

According to the USDA, one cup of low-fat (1%) milk contains about 106 calories, 8.3 g of protein, 1.4 g of saturated fat, and about 2.3 g of total fat.⁽¹⁶⁾

If you can tolerate dairy, low-fat milk is also a source of lean protein. It also contains calcium, which maintains healthy bones and teeth, but Windle says you should consider low-fat versions that are rich in the nutrient.

6. Plain low-fat Greek yogurt

Another dairy product that is a good source of lean protein is plain, low-fat Greek yogurt. According to the USDA, one 7-ounce container contains approximately 146 calories, 19.9 g of protein, 2.5 g of saturated fat, and 3.8 g of total fat.⁽¹⁷⁾ This is nearly twice the protein you get from plain low-fat yogurt (11.9 g protein) with about the same fat content (2.3 g saturated fat, 3.5 g total).⁽¹⁸⁾

But yogurt isn’t just delicious. The live cultures in yogurt help stabilize the healthy gut bacteria normally present in your intestines, says Windle. This may improve bowel function and relieve symptoms of irritable bowel syndrome, yeast infections, eczema, and constipation, notes the Cleveland Clinic.⁽¹⁹⁾

7. Salmon

When it comes to lean animal protein, Kleiner says seafood is another smart choice for lean animal protein because it’s rich in important nutrients like heart-healthy omega-3 fatty acids and has less saturated fat and cholesterol than other animal proteins.

A meta-analysis found that people who ate fish at least once a week had a 15 percent lower risk of dying from cardiovascular disease compared to people who didn’t eat fish.⁽²⁰⁾ Eating fish has also been shown to reduce the risk of diabetes.

According to the USDA, salmon is an especially good low-fat protein food option in the seafood aisle, with 3 ounces of salmon containing 121 calories, 17 g of protein, 0.8 g of saturated fat, and 5.4 g of total fat.^{(twenty one)} “Low-fat, high-protein foods like salmon will give you the power you need during your workout,” Kleiner continues.

8. Tuna

Salmon isn’t the only seafood source of lean protein. Tuna also falls into this category, Nieves says, and is rich in heart-healthy omega-3 fatty acids, which protect the heart and prevent inflammation. According to the Cleveland Clinic, 3 ounces of tuna contains 1 gram of omega-3 fatty acids.^{(twenty two)}

According to Kleiner, tuna is one of the best sources of protein among fish. According to the USDA, 100 grams of boiled canned light tuna, excluding solids, contains 86 calories, 19 grams of protein, 0.2 grams of saturated fat, and 1 gram of total fat.^{(twenty three)}

However, certain types of tuna tend to be high in mercury, containing more mercury than other types of fish, according to data provided by the U.S. Food and Drug Administration.^{(twenty four)} Ingesting too much mercury can cause mercury poisoning.

The Environmental Defense Fund recommends that adults limit their consumption of tuna to no more than three times a month.^{(twenty five)} For women, each can of tuna is 6 ounces. Men’s, 8 oz.

9. Tofu

Tofu is a soybean product and is a staple in many vegan and vegetarian diets. It’s also a great source of plant-based protein that provides all the essential amino acids in the right amounts, Nieves explains. “It’s a great option for people who avoid animal products and is naturally cholesterol-free,” she says. According to the U.S. Department of Agriculture, a half-cup serving of tofu has 181 calories, 21.8 g of protein, 1.6 g of saturated fat, and 11 g of total fat.⁽²⁶⁾

According to research papers, soybeans, the source of tofu, contain isoflavones, which are antioxidants that can provide some protection against heart disease, stroke, diabetes, and cancer.⁽²⁷⁾

10. Cottage cheese

Cottage cheese is often used in lasagna and spread on crackers. Did you know that it is also rich in calcium? According to the USDA, one half cup of cottage cheese contains approximately 92.5 calories, 12.1 g of protein, 1.4 g of saturated fat, 2.5 g of total fat, and 113.5 mg of calcium.⁽²⁸⁾

11. Pork loin

Maybe you’re not in the mood for chicken, turkey, or beef tonight. Pork is another lean protein option. However, be sure to choose the appropriate area.

According to the USDA, a 4-ounce serving of pork loin contains approximately 188 calories, 24.1 g of protein, 3.1 g of saturated fat, and 9.4 g of total fat.⁽²⁹⁾ It also contains 405 mg of potassium (8.6 percent of the DV), 2 mg of zinc (17 percent of the DV), and 27 mg of magnesium (6.4 percent of the DV).

“Lean cuts of pork such as loins and chops (like pork tenderloin, pork loin, pork chops, and sirloin roast) are low in fat, making them great lean proteins,” says Nieves.

12. Eggs

According to the USDA, one large whole egg contains 74 calories, 6.2 g of protein, 1.6 g of saturated fat, and 5 g of total fat.⁽³⁰⁾ On the other hand, one large egg white has about 17 calories, 3.6 g of protein, no saturated fat, and 0.06 g of total fat.⁽³¹⁾

Eggs are naturally high in cholesterol, leading to concerns that this breakfast staple may increase your risk of heart disease. However, the results of studies evaluating the link between eggs and heart disease have been inconsistent, the Mayo Clinic says.⁽³²⁾ While some studies have found an association, others have not, so further research is needed.

Eggs may have an unwarranted negative reputation, but in addition to being a source of lean protein, they contain carotenoid antioxidants (lutein and zeaxanthin) that may help prevent macular degeneration, Nieves explains. Research has found evidence suggesting that consuming 2 to 4 eggs per week may reduce the risk of age-related macular degeneration.⁽³³⁾

According to the American Optometric Association, these carotenoids protect the eyes from high-energy light waves and promote eye cell health.⁽³⁴⁾

13. Nuts

Nuts are not low in fat, but the fat they contain is very healthy. It’s also low in saturated fat and a solid source of protein. If you really want to cut down on fat, try powdered peanut butter.

According to the USDA, one ounce of ground almonds contains 164 calories, 6 g of protein, 1.1 g of saturated fat, and 14.1 g of total fat.⁽³⁵⁾ As an added bonus, it has 0 mg of cholesterol.

14.Edamame

Another great source of lean protein is edamame, young soybeans that are a classic Japanese snack. According to the USDA, a half cup of cooked frozen beans provides about 94 calories, 9.2 g of protein, less than 0.5 g of saturated fat, and just 4.1 g of total fat.⁽³⁶⁾

“Young, unripe soybeans are rich in isoflavones, which are similar to the human estrogen hormone. It is therefore clear that edamame is a controversial food, as high estrogen levels are thought to increase the risk of some cancers, including breast cancer,” warns Windle.

In one study, 140 women recently diagnosed with breast cancer were assigned to take soy protein or a soy protein-like placebo for two to three weeks.⁽³⁷⁾

After the study, the women underwent surgery to remove the cancer. When the researchers reexamined the breast tissue, the women in the soy protein group had genetic changes that could cause cancer to grow back, suggesting soy may stimulate breast cancer in some women.

However, research is divided on this, and Windle points out that there is also evidence that edamame may have a small protective effect against breast cancer. (The American Cancer Society notes the potential benefit of the latter.)⁽³⁸⁾ In any case, further research is needed.

15. Quinoa

Looking for an alternative to rice that provides lean protein? According to the USDA, 44 g of quinoa (about 1/4 cup) contains 160 calories, 5 g of protein, no saturated fat, and 2.5 g of total fat.⁽³⁹⁾ As a whole grain, it is also a good source of fiber, containing 2 g (8 percent of the DV) in the same serving size.

According to the Mayo Clinic, dietary fiber may be key to the power of this so-called superfood, leading to a healthy weight and potentially helping prevent diabetes.⁽⁴⁰⁾

takeout

• Protein is the key to human health. Bones, muscles, skin, and blood are all made of protein, and protein helps people feel full and energized.
• However, some high-protein foods are also high in saturated fat, which can increase your risk of heart disease. Therefore, it is best to consume foods that are high in protein but low in saturated fat levels.
• Chicken, beans, and plain low-fat Greek yogurt are among the 15 best sources of lean protein.

Editorial sources and fact-checking