Though lean proteins like fat-free Greek yogurt and skinless chicken breast can help you meet your protein needs, it's important to understand that higher-fat protein sources, like whole eggs, fatty fish, and full-fat dairy products, generally don't need to be completely avoided.

While some people, such as those who are more sensitive to dietary cholesterol , may benefit from choosing leaner protein sources, it's not usually necessary to avoid all high-fat foods. In fact, fat is an essential nutrient, and high-fat foods, like egg yolks, full-fat dairy, avocados, and nuts, can help support healthy brain function, nutrient absorption, and hormone synthesis.

Plus, fats help make meals and snacks more satisfying and delicious. When choosing protein sources, and any other food for that matter, it's best to choose foods based on their overall nutritional value rather than their calorie or fat content. Lean protein sources, like skinless chicken breast, low-fat Greek Yogurt, and lentils, are generally low in fat and calories and can help you boost your protein intake.

Plus, these foods can help you meet your needs for other essential nutrients, such as vitamins and minerals. While some people prefer leaner protein sources over those higher in fat, it's important to choose protein sources based on their overall nutritional value rather than their fat and calorie content.

Carbone JW, Pasiakos SM. Dietary protein and muscle mass: translating science to application and health benefit. Department of Agriculture. FoodData central. Boneless skinless chicken breast. Whey protein isolate protein powder. Rigamonti AE, Leoncini R, Casnici C, et al. Whey proteins reduce appetite, stimulate anorexigenic gastrointestinal peptides and improve glucometabolic homeostasis in young obese women.

Baer DJ, Stote KS, Paul DR, Harris GK, Rumpler WV, Clevidence BA. Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults.

J Nutr. Lentils, mature seeds, cooked, boiled, without salt. Akbar A, Shreenath AP. High fiber diet. In: StatPearls. StatPearls Publishing; Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. J Obes Metab Syndr.

National Institutes of Health. Yogurt, Greek, plain, lowfat. Nutritional benefits of omega-3 fatty acids. Food Enrichment with Omega-3 Fatty Acids. Published online January 1, Fish, cod, Pacific, cooked.

Saini RK, Prasad P, Sreedhar RV, Akhilender Naidu K, Shang X, Keum YS. Antioxidants Basel. Boneless skinless turkey breast. Connolly G, Campbell WW.

Poultry consumption and human cardiometabolic health-related outcomes: a narrative review. Extra firm tofu.

Code of Federal Regulations. Extra lean ground beef. Egg, white only, raw. Game meat, deer, ground, cooked, pan-broiled. Vitamin B Meijaard E, Abrams JF, Slavin JL, Sheil D. Dietary fats, human nutrition and the environment: balance and sustainability. Front Nutr.

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Use limited data to select content. List of Partners vendors. Wellness Nutrition. By Jillian Kubala, RD. Jillian Kubala, RD. Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY.

Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.

health's editorial guidelines. Medically reviewed by Kayla Girgen, RD. Kayla Girgen, RD, is a licensed dietitian who specializes in weight management and weight loss for patients after bariatric surgery. learn more. In This Article View All. In This Article. Chicken Breast. Protein Powders.

Beans and Lentils. Cottage Cheese. Greek Yogurt. Fish and Shellfish. Turkey Breast. Bison is leaner than beef, with fewer calories and less saturated fat. This gives bison a healthier fat profile, including 3—4 times more anti-inflammatory omega-3 fats , particularly alpha-linolenic acid, which means consuming bison may yield some health benefits compared to other red meats.

Fish and beans have the least amount of calories per g while also containing g of protein depending on the food. A balanced, nutritious diet will include enough protein to fulfill the g recommendation.

Lean animal proteins include white-fleshed fish, skinless poultry, and cuts of red meat such as loin and round. Low fat dairy products, like cottage cheese, yogurt, and milk are also good sources of protein.

Plant proteins like beans, tofu, and powdered peanut butter offer ample protein too. Protein is essential for a healthy diet, helping to build muscle and tissue, regulate bodily processes, satiate, and manage weight. Making sure you get enough protein in your diet is important.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This is a detailed article about the health benefits of fish. Fish is high in omega-3 fatty acids, and can help protect against many diseases.

Yogurt is typically a healthy choice, offering benefits for heart health, weight management, and more. Here are 6 yogurt benefits for health. Protein is incredibly important for your health, weight loss, and body composition. This article explains exactly how much protein you should eat.

Beans and legumes offer health benefits as sources of fiber, important vitamins and minerals, and vegetarian protein.

Discover the 9 healthiest beans…. This is a detailed article about legumes and their health effects. Legumes are high in protein and fiber, but also contain anti-nutrients.

Chicken comes in a variety of cuts, including breasts, thighs, wings and drumsticks. This article explores how much protein is in different cuts. Cottage cheese is low in calories but very high in protein and healthy nutrients. This article explains why cottage cheese is so good for you.

Tofu is a food made from condensed soy milk. This article explains tofu's nutrients, health benefits, and potential downsides. When it comes to fish, there is much debate on whether the benefits outweigh potential safety concerns.

This article evaluates the nutritional…. Peanut butter is fairly nutritious and a good source of protein compared to many other plant foods.

But you might not want to eat too much, for a few…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Nutrition Evidence Based Top 13 Lean Protein Foods. Medically reviewed by Jared Meacham, Ph. Fish Greek yogurt Legumes White poultry meat Low fat cottage cheese Tofu Lean beef Powdered peanut butter Low fat milk Pork loin Frozen shrimp Egg whites Bison FAQs Bottom line.

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We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? White-fleshed fish. Plain Greek yogurt. Beans, peas, and lentils. Skinless white poultry meat. Low fat cottage cheese. Lean beef. Powdered peanut butter. Low fat milk.

Pork loin. Frozen shrimp. Egg whites. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Nov 6, Written By Jessica DiGiacinto, Marsha McCulloch. Medically Reviewed By Jared Meacham, Ph. Feb 22, Written By Jessica DiGiacinto, Marsha McCulloch.

Share this article. Read this next. By Brianna Elliott, RD and Lacey Ramburger. Protein Intake — How Much Protein Should You Eat per Day?

By Tom Rush. By Lizzie Streit, MS, RDN, LD and Ruairi Robertson, PhD.

Balancing your protein options can not only provide delicious flavors to weekly snacks and meals, but can also provide an important source of zinc, iron, and B vitamins to your diet. For more information on picking heart healthy protein foods, visit the American Heart Association's website. Home News Follow Your Heart to Better Health with Lean Protein.

February 12, Select seafood, nuts, and seeds for their omega-3 fatty acids: Fatty fishes - salmon and albacore tuna - and plant proteins - walnuts and chia seeds - contain unsaturated fats that can improve heart health!

The omega-3 fatty acids in fatty fish, seeds, and nuts can help to reduce blood triglyceride levels, decrease risk of heart disease, and even lower the risk of the most common type of stroke. The American Heart Association recommends eating fish at least two times per week to benefit from the heart healthy omega-3 fatty acids that they contain.

Choose beans for their versatility: Beans are also a heart healthy choice since they are high in dietary fiber, which can reduce the risk of heart disease. Add beans to soups, stews, casseroles, enchiladas, shakshuka, or burger patties by mashing black or garbanzo beans.

Pick lean poultry: Lean poultry like chicken and turkey can also be a heart healthy choice since they are lower in saturated fat compared to red meat. Try replacing ground beef with ground turkey instead in your next meatloaf or selecting chicken apple sausage for breakfast instead of bacon.

Heart Healthy Cholesterol Protein Omega 3 Fatty Acids. RELATED: What Is Protein? A Complete Scientific Guide. Beef can be a source of lean protein — just be more strategic with the cuts you pick.

According to the USDA , 3 oz of lean beef has about calories, It also has 2. Vitamin B12 is naturally found in animal products including beef, according to the NIH. Beans and legumes are lean plant-based proteins that are naturally cholesterol-free and also high in fiber , folate, and phytates, which are a plant-based antioxidant that may help reduce the risk of heart disease, high blood pressure, and certain types of cancer, says Nieves.

Per the USDA , a ½ cup of chickpeas contains about adults eat this source of lean protein daily. Legumes have been shown to reduce the risk of type 2 diabetes, lower high blood pressure, and help control weight, likely due to the dietary fiber, notes the article.

RELATED: Eating More Plant Protein Could Help You Live Longer. A cup of low-fat 1 percent milk has about calories, 8.

If you can tolerate dairy, low-fat milk is another source of lean protein. It also contains calcium for healthy bones and teeth, but you should consider low-fat versions — which are still rich in nutrients — for a lean source, says Windle. Per the USDA , one 7-oz container has about calories, This can improve gut function, which may help ease symptoms of irritable bowel syndrome , yeast infections, eczema, and constipation, notes the Cleveland Clinic.

RELATED: A Guide for Eating Dairy When You Have Diabetes. Also, eating fish has been associated with a lower risk of diabetes.

Salmon is a particularly good lean protein food choice in the seafood aisle, as a 3-oz serving has calories, A 3-oz serving of tuna has 1 g of omega-3 fatty acids, says the Cleveland Clinic.

And Kleiner says that tuna is among the highest protein sources among fish. Per the USDA , g of canned light tuna in water, with the solids drained, has 90 calories, 19 g of protein, 0.

Certain types of tuna tend to be high in mercury, though, and contain more mercury than other types of fish, per data provided by the Food and Drug Administration. In excess, mercury can lead to mercury poisoning.

For women, each portion of canned tuna should be 6 oz; for men, 8 oz. RELATED: Eat the Right Fish for Your Heart Health. Tofu is a soybean product and a staple in many vegan and vegetarian diets. Each ½-cup serving of tofu has calories, According to a research article , soy, which tofu is made from, contains isoflavones, which are antioxidants that might offer some protection against heart disease, stroke, diabetes, and cancer.

Cottage cheese is often used in lasagna and spread out on crackers. According to the USDA , a half-cup of cottage cheese has about No worries, pork can be another lean protein choice — just make sure you choose the right cut.

A 4-oz pork loin has about calories, It also contains mg of potassium 8. According to the USDA, one large whole egg has One large egg white , on the other hand, has about 17 calories, 3. Eggs are naturally high in cholesterol, so there are concerns about this breakfast staple increasing the risk of heart disease.

However, results from studies evaluating the link between eggs and heart disease have been inconsistent, says the Mayo Clinic. But although eggs may have an undeserved negative reputation, in addition to being a source of lean protein, they contain carotenoid antioxidants lutein and zeaxanthin , which might help prevent macular degeneration, explains Nieves.

A study found evidence suggesting that consuming two to four eggs per week could reduce the risk of age-related macular degeneration. According to the American Optometric Association , these carotenoids protect the eyes from high-energy light waves and promote healthy cells in the eyes.

RELATED: How to Eat Eggs for Every Meal. Per the USDA , 4 oz of raw chicken liver has calories, It also includes 10 mg of iron 55 percent of the DV , 3, mcg of vitamin A percent of the DV , and 3 mg of zinc 27 percent of the DV.

Vitamin A is good for eyesight, notes the NIH. Another good source of lean protein is edamame, which are young soybeans — a classic Japanese snack. In one study , women who were recently diagnosed with breast cancer were assigned to eat either soy protein or a placebo that resembled soy protein for two to three weeks.

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

The American Cancer Society notes the latter potential benefit. More research is needed to say one way or the other.

Are you looking for a rice substitute that provides lean protein? If so, a g serving of quinoa about ¼ cup has calories, 5 g of protein, no saturated fat, and 2.

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See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Valencia Higuera. Medically Reviewed. Roxana Ehsani, RD, LDN. Plant protein, such as tempeh, is considered lean. How Much Protein Do You Need?

It Depends Although protein is a vital macronutrient, the AHA warns that most Americans eat far more protein than they need. RELATED: A Detailed Guide to Using MyPlate to Build a Healthy Diet Ready to make the switch to leaner sources of protein?

Taste Test: Ants Did you know that you can and should eat ants? See what our taste testers think of eating them! Next up video playing in 10 seconds. Taste Test: Crickets. Taste Test: Mealworms. Editorial Sources and Fact-Checking. Resources Protein in Diet.

April 13, Izadi V, Saraf-Bank S, Azadbakht L. Dietary Intakes and Leptin Concentrations. ARYA Atherosclerosis. September Harvard T. Chan School of Public Health. Saturated Fat. American Heart Association.

November 1, Bernstein AM, Sun Q, Hu FB, et al. Major Dietary Protein Sources and Risk of Coronary Heart Disease in Women. August 31, Protein and Heart Health. March 26,

Even though salmon is considered a "fatty fish", it's still a lean protein and is a good source of anti-inflammatory omega-3 fatty acids. A 3-ounce serving of wild salmon provides calories, nearly 17 grams of protein, and 5 grams of fat less than 1 gram of saturated fat , according to the USDA.

Another good choice is tuna, which provides calories, 20 grams of protein, and 4 grams of fat less than 1 gram of saturated fat in a 3-ounce serving, according to the USDA. No matter which lean protein food you choose, enjoy your fish grilled, baked, steamed, or as sushi and served with your favorite veggies or a salad.

Try different sauces and preparation methods if you're just starting to experiment with fish. If you need a good on-the-go option or just don't feel like cooking, pouches of salmon or tuna are super-convenient. They're not just for happy hour — oysters are a delicious and nutritious lean protein food.

Just 3 ounces provides 69 calories, 8 grams of protein, and 2 grams of fat less than 1 gram of saturated fat , according to the USDA. These mollusks are also a good source of zinc, an important nutrient to support healthy immune system function.

Enjoy raw oysters as an appetizer or as a protein pairing alongside a salad or vegetable dish. Squeeze lemon over the oysters and enjoy with vinegar-based mignonette sauce or cocktail sauce or horseradish instead of a creamy tartar sauce.

The lean protein food is also delicious roasted or grilled if you don't like the idea of raw fish or just want a change of pace. Shellfish lovers, there's good news: Shrimp and lobster are both versatile lean protein foods that are easy to cook.

Specifically, a 3-ounce serving of shrimp provides 72 calories, 17 grams of protein, and less than 1 gram of fat total, according to the USDA. Similarly, the same size portion of lobster offers 65 calories, 14 grams of protein, and less than 1 gram of fat, according to the USDA.

Enjoy either seafood grilled, baked, or sautéed with salads, stir-fries, pasta, or your favorite vegetables. Frozen shrimp is also an easy option to keep on hand for busy weeks.

Strained yogurts such as Greek and Icelandic varieties are an easy way to add lean protein to your day. While there is some variation from one brand to the next, generally speaking, a 6-ounce container of plain, nonfat Greek yogurt will provide about calories, 20 grams of protein, and 0 grams fat, according to the USDA.

The lean protein food makes a great base for a healthy meal or snack: Add fiber with chia seeds or ground flax, or top your bowl with berries, another high-fiber food that also provides disease-fighting antioxidants.

Going for plain yogurt over flavored allows you to keep added sugar in check, and you can take the flavor up a notch by adding flavor with cinnamon or a small drizzle of honey or maple syrup.

In the mood for something savory? A dollop of plain yogurt makes a great sub for sour cream. Soy products such as tofu and tempeh are easy, vegetarian-friendly ways to add lean protein to your diet.

Soy is one of the few plant sources of proteins that provides all nine essential amino acids and is therefore considered a complete protein. Here's the nutritional breakdown: A 3-ounce serving of firm tofu provides about 71 calories, 9 grams of protein, and less than 4 grams of fat less than 1 gram of saturated fat , according to the USDA.

The same amount of, which is a fermented soy product, offers about calories, 17 grams of protein, and 9 grams of fat 2 grams of saturated fat , according to the USDA.

To add the lean protein foods to your meal rotation, bake, grill, or stir-fry the plant-based eats and incorporate them into sandwiches, salads, and bowls.

They tend to take on the flavor of whatever you cook them with, so experiment with various seasonings. Perhaps the most affordable lean protein foods are beans, peas, and lentils, which can be purchased dried or cooked. While there may be slight variations in micronutrient content, their nutrient profile is very similar across the board.

As a reference, a half-cup serving of canned garbanzo beans contains calories, 7 grams of protein, and 2 grams of fat 0 grams saturated , according to the USDA. Likewise, a quarter-cup serving of dried lentils provides about 80 calories, 10 grams protein, and 0 grams of saturated fat, according to the USDA.

Though higher in carbohydrates, this lean protein food is also rich in fiber , so legumes will digest much more slowly than most grains.

Enjoy them in soups, stews, and salads; made into burgers or meatless meatballs; or as a base for a veggie bowl.

You can also make a dip for veggies or a spread for sandwiches. Crispy chickpeas also make a great crunchy snack. Use limited data to select advertising.

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Shape's editorial guidelines. Trending Videos. How to Cook Fish for Beginners. These Yogurt Health Benefits Prove It's a Nutritional Powerhouse. Even cooking the breast with the skin on and removing it prior to eating will still result in some saturated fat consumption as the fat seeps into the meat during cooking.

When it comes to pork, the tenderloin and the chop with little visible fat are the best lean cuts available. Steer clear of pork belly i. bacon and pork shoulder, if lean protein is the aim—these cuts are some of the fattiest meats you can find across all animal-based products.

Flaky white fish like cod, sea bass, halibut, and trout are all fantastic lean protein options. Plus, their mild taste and delicate texture lends perfectly to a variety of global dishes and regional cuisines, from Mexican to Indian, Middle Eastern to Asian.

Good news for clam, shrimp, and lobster lovers out there: These healthy seafood options are all low in overall fat content including saturated fat and cholesterol , qualifying them as ideal lean protein options.

Plus, they are a natural source of iodine, a mineral supportive of thyroid health. While this may seem counterintuitive, fatty fish like salmon , tuna, anchovies, and sardines all meet the criteria for lean protein. This is because the fat they do contain is mostly unsaturated fat, which is actually tied to improved heart health, especially the omega-3 fatty acids that all four are incredibly rich in.

Eggs—whole eggs— are very healthy for you. Egg whites are basically pure, fat-free sources of protein and an excellent choice when aiming for lean protein. Given this balancing act, enjoying whole eggs in moderation is a great option.

One way to meld these two health objectives is to make a scramble or an omelet with two or three egg whites and one whole egg or opt to have whole eggs only a few times per week versus, say, every day. Low-fat dairy, like cottage cheese, yogurt, and milk, are also great lean protein sources.

As a fermented food, yogurt has the added bonus of probiotics , which will help to boost the healthy gut bacteria in your microbiome.

A healthy gut microbiome means better digestion, immunity, brain health—the list goes on. Many people only think of animal-based foods when lean protein comes to mind, but plant-based options absolutely meet the criteria—and with added healthy benefits. Soy-based tofu and tempeh, however, are complete protein sources like all animal proteins are, but not all plant proteins are while also offering fiber and plant compounds.

Beans , peas , and lentils , otherwise known as legumes, are incredible plant-based lean protein options that will also deliver on fiber, plant compounds, and other vitamins and minerals.

Dal, anyone? Quinoa is super high in protein and very low in fat. To add extra protein and heartiness to a grain bowl or side dish, opt for quinoa as your grain of choice or mix some quinoa into rice! Similarly to pork, the tenderloin—where filet mignon comes from—will be the leanest beef option.

Otherwise, look for steaks with as little visible white fat as possible. However, go easy with red meat, as excessive intake can contribute to inflammation has ties to chronic disease like heart disease and colon cancer. What does "lean" and "extra lean" beef mean on a nutrition label?

Accessed April 19, Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev. Valk R, Hammill J, Grip J. Saturated fat: villain and bogeyman in the development of cardiovascular disease?

Eur J Prev Cardiol. Clifton PM, Keogh JB. A systematic review of the effect of dietary saturated and polyunsaturated fat on heart disease. Nutr Metab Cardiovasc Dis. Zhu Y, Bo Y, Liu Y. Dietary total fat, fatty acids intake, and risk of cardiovascular disease: a dose-response meta-analysis of cohort studies.

Lipids Health Dis. Soliman GA. Dietary cholesterol and the lack of evidence in cardiovascular disease. Zhong VW, Van Horn L, Cornelis MC, et al. Associations of dietary cholesterol or egg consumption with incident cardiovascular disease and mortality. Moghadasian MH, Shahidi F. Fatty Acids. In: Quah SR, ed.

International Encyclopedia of Public Health Second Edition. Academic Press; National Institutes of Health. Eating red meat daily triples heart-disease related chemical. National Cancer Institute. Pattern of DNA Damage Links Colorectal Cancer and Diet High in Red Meat.

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Many people only think of animal-based foods when lean protein comes to mind, but plant-based options absolutely meet the criteria—and with added healthy benefits. Soy-based tofu and tempeh, however, are complete protein sources like all animal proteins are, but not all plant proteins are while also offering fiber and plant compounds.

Beans , peas , and lentils , otherwise known as legumes, are incredible plant-based lean protein options that will also deliver on fiber, plant compounds, and other vitamins and minerals. Dal, anyone? Quinoa is super high in protein and very low in fat.

To add extra protein and heartiness to a grain bowl or side dish, opt for quinoa as your grain of choice or mix some quinoa into rice! Similarly to pork, the tenderloin—where filet mignon comes from—will be the leanest beef option.

Otherwise, look for steaks with as little visible white fat as possible. However, go easy with red meat, as excessive intake can contribute to inflammation has ties to chronic disease like heart disease and colon cancer.

What does "lean" and "extra lean" beef mean on a nutrition label? Accessed April 19, Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev.

Valk R, Hammill J, Grip J. Saturated fat: villain and bogeyman in the development of cardiovascular disease? Eur J Prev Cardiol. Clifton PM, Keogh JB. A systematic review of the effect of dietary saturated and polyunsaturated fat on heart disease. Nutr Metab Cardiovasc Dis. Zhu Y, Bo Y, Liu Y. Dietary total fat, fatty acids intake, and risk of cardiovascular disease: a dose-response meta-analysis of cohort studies.

Lipids Health Dis. Soliman GA. Dietary cholesterol and the lack of evidence in cardiovascular disease. Zhong VW, Van Horn L, Cornelis MC, et al. Associations of dietary cholesterol or egg consumption with incident cardiovascular disease and mortality. Moghadasian MH, Shahidi F. Fatty Acids. In: Quah SR, ed.

International Encyclopedia of Public Health Second Edition. Academic Press; National Institutes of Health. Eating red meat daily triples heart-disease related chemical. National Cancer Institute. Pattern of DNA Damage Links Colorectal Cancer and Diet High in Red Meat.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. By Christina Manian, RDN. Medically reviewed by Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition.

Medically reviewed by Kristy Del Coro, MS, RDN, LDN. Learn More. Fact checked by Tusitala , for two years. Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated.

Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center.

Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. However, the amount of protein a person needs to consume daily will vary depending on their age, weight, overall health, and fitness goals.

People should include a variety of lean protein sources in their diet. For example, while skinless chicken breast is a good source of protein, it does not provide the same fiber and micronutrients as a serving of chickpeas. This article discusses lean protein sources, including those from animal, dairy, and plant foods.

These involve fish, poultry, and red meat. The American Heart Association AHA recommends eating 3-oz portions per meal. According to the AHA, a person should aim to eat two 3-oz servings per week of fish and seafood varieties.

Where possible, choose fish that are rich in omega-3 fatty acids. These healthy fats reduce the risk of cardiovascular disease , which are conditions affecting the heart and blood vessels, such as heart attack and stroke. Learn more about fish varieties high in omega-3s. Unlike the advisory to eat two servings of fish per week, the AHA does not recommend eating a certain number of poultry servings per week.

To avoid saturated fat , a person should choose skinless chicken or turkey. A small drumstick or thigh is equivalent to a 3-oz serving. The following is the protein content of several pieces of chicken:. Red meat — which includes beef, lamb, and pork — contains more saturated fat than other animal protein foods.

For this reason, someone who wishes to eat meat should choose the lean, unprocessed variety where possible. A 3-oz serving of meat is about the size of a deck of cards. An example of a serving is two thin slices of lean roast beef. The recommendation for dairy intake is three servings per day.

Options include:. While health organizations such as the AHA advise the consumption of nonfat or low fat dairy, it is worth noting that recent research does not support this. Research from indicates that full fat dairy products do not have a negative effect on health.

Plant foods that contain protein provide fiber and other nutrients, but they do not contain saturated fat. They include :.

Many people take protein supplements, but research is not clear about whether they are necessary or beneficial. A review of available research notes that some supplements, such as protein powder , are processed materials and lack other essential nutrients.

The authors suggest that individuals get the recommended protein intake from natural food sources rather than supplements, unless an adequate amount of protein is unavailable. Plant foods are good lean protein sources because they contain fiber and do not have saturated fat.

In addition, experts note that nonfat and low fat dairy foods are nutritious protein sources. Full fat dairy foods may also be beneficial.

Individuals who enjoy chicken and turkey should pick skinless varieties to avoid saturated fat. Red meat contains saturated fat, so people should select from varieties that are lean and unprocessed. This article looks at what protein is, the importance of consuming just the right amount, how to calculate protein needs, and where to get protein….

In this Honest Nutrition feature, we look at how much protein a person needs to build muscle mass, what the best protein sources are, and what risks…. Protein has many advantages for health.

However, consuming too much protein may negatively affect health.

But lean protein can help! Lean protein has fewer calories than other types of proteins, fats, and carbs. So you can enjoy lean proteins while still sticking to your calorie budget and meeting your weight loss goals.

Lean protein can also help you maintain lean muscle mass which helps you lose weight by burning more calories even when you are at rest. photo credit jessedo Heart disease is the leading cause of death in the United States.

But changing your diet can dramatically reduce your risk of cardiovascular disease. Replacing proteins that are high in fat with leaner forms of protein is an easy way to boost your heart health. photo credit Camilo Jimenez. Many lean proteins contain high levels of zinc. Zinc is a mineral known for protecting the human immune system.

There are dietary supplements and immune boosters with zinc, but why not get your zinc from real foods instead? Lean proteins also have vitamin B. Vitamin B helps regulate energy levels, support brain function, and promote proper cell metabolism.

It can also help promote healthy digestion and protect your bones. Protein in our bodies makes up the bones, muscles, cartilage, skin, and blood. It is essential to supply your body with good sources of protein if you want these structures in your body to be able to repair properly.

You may have heard about athletes with diets that are high in lean protein. Part of the reason for this special diet is that they are constantly trying to replenish what was lost during exercise. Protein helps muscles repair and recover faster than other macronutrients like carbohydrates and fats.

So you already know that lean protein can help you lose weight through higher lean muscle mass and fewer calories per serving. But did you know that lean protein can also help increase your metabolism? Metabolism is the process of creating energy from the foods you eat.

When you have a high metabolism your body is working efficiently to use calories for energy. If you have a slower metabolism, your body takes more time to take the same amount of food and use it as energy.

Consuming lean proteins gives your body the vitamins and minerals needed to keep your metabolism running efficiently. This may help you lose weight or maintain a healthy weight. It may also be linked to better sleep habits.

Lean protein can help you live a healthier life. But it can also help you live a longer life! Research has shown that some of the longest-living people in the world eat a diet full of lean proteins. Diets full of fish, nuts, lentils, and other protein sources are connected with a longer life free of chronic disease.

Just a few changes to your diet could add years to your life! Sixty-eight million Americans have high blood pressure hypertension. High blood pressure is linked to other dangerous conditions like heart attack, strokes, and kidney disease. Lean protein can help lower blood pressure and increase the good cholesterol LDL cholesterol in your system.

In fact, 5 ounces of wild Atlantic cod, for example, provides about calories, 25 grams of protein, and less than 1 gram of fat total, according to the USDA. This is a great lean protein choice if you don't like the stronger flavors of oilier fish, such as salmon and sardines.

Know that because it's so lean, white fish such as cod, fluke, and flounder can easily dry out during cooking. To keep the lean protein food moist, bake it until it's just barely opaque, or try a preparation method such as poaching or steaming in the oven or on the grill in foil packets with your favorite herbs and spices.

Even though salmon is considered a "fatty fish", it's still a lean protein and is a good source of anti-inflammatory omega-3 fatty acids. A 3-ounce serving of wild salmon provides calories, nearly 17 grams of protein, and 5 grams of fat less than 1 gram of saturated fat , according to the USDA.

Another good choice is tuna, which provides calories, 20 grams of protein, and 4 grams of fat less than 1 gram of saturated fat in a 3-ounce serving, according to the USDA. No matter which lean protein food you choose, enjoy your fish grilled, baked, steamed, or as sushi and served with your favorite veggies or a salad.

Try different sauces and preparation methods if you're just starting to experiment with fish. If you need a good on-the-go option or just don't feel like cooking, pouches of salmon or tuna are super-convenient.

They're not just for happy hour — oysters are a delicious and nutritious lean protein food. Just 3 ounces provides 69 calories, 8 grams of protein, and 2 grams of fat less than 1 gram of saturated fat , according to the USDA. These mollusks are also a good source of zinc, an important nutrient to support healthy immune system function.

Enjoy raw oysters as an appetizer or as a protein pairing alongside a salad or vegetable dish. Squeeze lemon over the oysters and enjoy with vinegar-based mignonette sauce or cocktail sauce or horseradish instead of a creamy tartar sauce. The lean protein food is also delicious roasted or grilled if you don't like the idea of raw fish or just want a change of pace.

Shellfish lovers, there's good news: Shrimp and lobster are both versatile lean protein foods that are easy to cook. Specifically, a 3-ounce serving of shrimp provides 72 calories, 17 grams of protein, and less than 1 gram of fat total, according to the USDA.

Similarly, the same size portion of lobster offers 65 calories, 14 grams of protein, and less than 1 gram of fat, according to the USDA. Enjoy either seafood grilled, baked, or sautéed with salads, stir-fries, pasta, or your favorite vegetables. Frozen shrimp is also an easy option to keep on hand for busy weeks.

Strained yogurts such as Greek and Icelandic varieties are an easy way to add lean protein to your day. While there is some variation from one brand to the next, generally speaking, a 6-ounce container of plain, nonfat Greek yogurt will provide about calories, 20 grams of protein, and 0 grams fat, according to the USDA.

The lean protein food makes a great base for a healthy meal or snack: Add fiber with chia seeds or ground flax, or top your bowl with berries, another high-fiber food that also provides disease-fighting antioxidants.

Going for plain yogurt over flavored allows you to keep added sugar in check, and you can take the flavor up a notch by adding flavor with cinnamon or a small drizzle of honey or maple syrup.

In the mood for something savory? A dollop of plain yogurt makes a great sub for sour cream. Soy products such as tofu and tempeh are easy, vegetarian-friendly ways to add lean protein to your diet. Soy is one of the few plant sources of proteins that provides all nine essential amino acids and is therefore considered a complete protein.

Here's the nutritional breakdown: A 3-ounce serving of firm tofu provides about 71 calories, 9 grams of protein, and less than 4 grams of fat less than 1 gram of saturated fat , according to the USDA.

The same amount of, which is a fermented soy product, offers about calories, 17 grams of protein, and 9 grams of fat 2 grams of saturated fat , according to the USDA. To add the lean protein foods to your meal rotation, bake, grill, or stir-fry the plant-based eats and incorporate them into sandwiches, salads, and bowls.

They tend to take on the flavor of whatever you cook them with, so experiment with various seasonings. Perhaps the most affordable lean protein foods are beans, peas, and lentils, which can be purchased dried or cooked.

While there may be slight variations in micronutrient content, their nutrient profile is very similar across the board. As a reference, a half-cup serving of canned garbanzo beans contains calories, 7 grams of protein, and 2 grams of fat 0 grams saturated , according to the USDA.

Likewise, a quarter-cup serving of dried lentils provides about 80 calories, 10 grams protein, and 0 grams of saturated fat, according to the USDA. Though higher in carbohydrates, this lean protein food is also rich in fiber , so legumes will digest much more slowly than most grains.

Enjoy them in soups, stews, and salads; made into burgers or meatless meatballs; or as a base for a veggie bowl. You can also make a dip for veggies or a spread for sandwiches.

Crispy chickpeas also make a great crunchy snack. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

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