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Nov 6, 2023 · Here are 13 lean protein foods to consider. 1. White-fleshed fish. Most white-fleshed fish are quite lean and excellent protein sources, providing less than 3 g of fat, 20–25 g of...
- White Chicken Meat. White meat chicken is perhaps one of the most popular sources of lean protein, and for good reason: A 3-ounce serving of boneless, skinless chicken breast comes in at 122 calories, nearly 24 grams of protein, and 3 grams fat (less than 1 gram of saturated fat), according to the USDA.
- White Turkey Meat. While you may be more accustomed to eating sliced deli turkey unless it's Thanksgiving, white meat turkey cuts or ground turkey make a great stand-in for chicken or beef.
- Lean Pork. Pork may not be your go-to source of lean protein, but it's worth adding to your rotation. In a 4-ounce portion, you'll get about 86 calories, 24 grams of protein, and 3 grams of fat (less than 1 gram of saturated fat), according to the USDA.
- Lean Beef. You might shy away from beef if you're trying to keep an eye on calories and your saturated fat intake, but there are actually some lean cuts of beef that fit in well to an overall healthy diet, as long as you're mindful of portion size and practice moderation.
May 10, 2024 · Lean protein foods are the healthiest pick—so we caught up with a registered dietitian to list some lean protein options and tips for how to eat more of them. Here’s what to know about this important nutrient source.
Nov 29, 2023 · What are lean protein sources? Animal sources. Dairy sources. Plant sources. Supplements. Summary. Protein is an essential part of a balanced diet. People can get lean protein from...
- Turkey. Per the USDA, 4 oz of raw ground turkey has about 167 calories, 22.3 g of protein, 2.8 g of saturated fat, and 8.7 g of fat, making it a good source of lean protein.
- Chicken. If you like chicken, you can feel good about eating it as far as protein sources go. To keep it lean, opt for skinless breasts for a great source of protein that is low in fat, notes Nieves.
- Lean Ground Beef. You might be inclined to scratch beef off the menu if you’re watching how much fat you eat. Beef can be a source of lean protein — just be more strategic with the cuts you pick.
- Beans and Legumes. 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.
Feb 6, 2024 · Choosing lean proteins, such as dairy products, lentils, and chicken breast, can help you boost your protein intake. Learn which foods a dietitian recommends.
Aug 6, 2024 · The United States Department of Agriculture (USDA) definition of a lean meat protein is one that contains less than 10 grams of total fat and fewer than 4.5 grams or less of saturated fat per portion [100 grams], says Diana Gariglio-Clelland, R.D., a registered dietitian in Washington.
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