What are examples of lean protein foods?

December 5, 2025 •

4 min read

According to the USDA, a lean protein source must have less than 10 grams of total fat per 100-gram serving. Knowing what are examples of lean protein foods is the first step toward building a balanced and nutritious diet that supports overall health and fitness goals.

Quick Summary

Lean protein sources include a variety of animal and plant-based foods like skinless chicken breast, fish, legumes, eggs, and tofu, which support muscle growth and weight management by being high in protein and low in saturated fat.

Key Points

Diverse Sources: Lean protein is not limited to meat; excellent examples include fish, low-fat dairy, and numerous plant-based options like legumes and soy products.
Heart Health Focus: Selecting lean proteins helps reduce saturated fat intake, contributing to better cholesterol levels and a lower risk of heart disease.
Weight Management Tool: Protein's high satiety factor, especially in lean forms, helps manage appetite and supports weight loss or maintenance.
Muscle Building Blocks: High-quality lean protein provides the amino acids necessary for muscle repair and growth, which is essential for active lifestyles and aging.
Preparation Matters: Cooking methods like grilling, baking, or steaming are crucial for keeping proteins lean and healthy, avoiding added fats from frying.

Understanding Lean Protein

Lean protein is defined by its low saturated fat content relative to its high protein content. Opting for leaner protein helps you build and repair muscle, increase satiety to support weight management, and lower your intake of saturated fat, which is better for heart health. A balanced diet featuring a mix of lean protein sources is key to a healthier lifestyle.

Lean Animal-Based Protein

Poultry

Skinless Chicken and Turkey Breast: The leanest cuts of poultry, incredibly versatile for grilling, baking, and roasting. Removing the skin is crucial to minimize fat content. A 100-gram serving of cooked, skinless turkey breast offers over 30 grams of protein with minimal fat.
Ground Chicken or Turkey: Look for extra-lean options (typically 93% lean or higher) to use in burgers, meatballs, and chilis.

Fish and Seafood

Fish provides high-quality protein and often contains heart-healthy omega-3 fatty acids.

Salmon: A great source of protein and inflammation-fighting omega-3s. While fattier than white fish, its unsaturated fat is highly beneficial.
Tuna: Canned tuna packed in water is a convenient, low-fat option. Fresh or canned, it offers a substantial protein punch.
White Fish (Cod, Tilapia, Haddock): Extremely lean with a mild flavor, making them perfect for baking, broiling, or grilling.
Shrimp: A very low-fat, high-protein shellfish that cooks quickly. Just be mindful of preparation methods to keep them lean.

Red Meat

While often associated with higher fat, lean cuts of red meat can be part of a healthy diet, but should be consumed in moderation.

Pork Tenderloin: This is one of the leanest cuts of pork, excellent for roasting or grilling.
Lean Ground Beef: Look for options that are 90% lean or higher to reduce saturated fat. It can be used for tacos, lean meatloaf, or chili.
Bison and Venison: These game meats are naturally much leaner than beef and can provide a rich source of protein.

Lean Plant-Based Protein

Legumes

Lentils: An incredibly versatile legume, perfect for adding to soups, salads, and stews. They are rich in both protein and fiber.
Chickpeas: Also known as garbanzo beans, chickpeas are the base for hummus and are great in salads or roasted as a crunchy snack.
Edamame: These young soybeans are a complete protein and make for a simple, healthy snack.

Soy Products

Tofu: Made from soybeans, tofu is a staple for plant-based diets. Its firmness depends on the water content; firm and extra-firm varieties are denser in protein.
Tempeh: A fermented soybean product with a dense texture and nutty flavor, often used as a meat substitute.

Other Plant Sources

Quinoa: A complete protein, ancient grain, and seed, quinoa provides a great base for salads and bowls.
Seeds (Pumpkin, Sunflower, Chia): Add seeds to salads, oatmeal, or yogurt for an extra boost of protein and healthy fats.

Lean Dairy and Egg Protein

Low-Fat or Nonfat Greek Yogurt: Contains almost twice the protein of regular yogurt, making it a satiating and calcium-rich choice.
Low-Fat Cottage Cheese: Provides a substantial amount of protein per serving and can be enjoyed alone or as a base for dishes.
Egg Whites: While whole eggs contain protein, the whites are almost pure protein with virtually no fat. Perfect for omelets and scrambles.
Skim Milk: A quick and easy way to get a complete protein source, fortified with calcium and vitamin D.

Comparison: Lean vs. Non-Lean Protein


Food Item	Lean Version	Non-Lean Version
Poultry	Skinless chicken breast	Chicken thigh with skin
Red Meat	Lean ground beef (95/5)	Regular ground beef (75/25)
Dairy	Nonfat Greek yogurt	Full-fat Greek yogurt
Pork	Pork tenderloin	Pork belly
Fish	Canned tuna in water	Canned tuna in oil
Plant-Based	Edamame	Fried tofu

Tips for Integrating Lean Protein into Your Diet

Swap Smart: Instead of using fattier cuts of meat in dishes like tacos or chili, use extra-lean ground turkey or beef.
Power Your Snacks: Replace high-carb or sugary snacks with low-fat cottage cheese or Greek yogurt for a satisfying, protein-rich alternative.
Prioritize Preparation: Cook with healthier methods like grilling, baking, or steaming. This avoids adding extra fats and calories from frying.
Embrace Plant Diversity: Incorporate beans, lentils, and tofu into your meal rotation to get a wide array of nutrients alongside your protein.
Control Portions: Pay attention to serving sizes, especially with meat, to ensure you stay within your daily caloric needs.

Conclusion

Understanding what are examples of lean protein foods is foundational for a healthy eating pattern. From versatile skinless poultry to heart-healthy fish and fibrous plant-based options, the variety is vast. By intentionally choosing leaner options and preparing them in health-conscious ways, you can effectively boost your protein intake while managing fat and calorie consumption. This approach supports your overall wellness, from building muscle to sustaining energy and promoting long-term heart health. The key is to incorporate a diverse mix of these sources into your diet for optimal nutritional benefits. For more information on heart-healthy eating, consider exploring resources like the American Heart Association.

Frequently Asked Questions

Yes, salmon is considered a lean protein, especially when compared to fatty red meats. While it contains more fat than white fish, it's rich in heart-healthy omega-3 fatty acids, making it a highly nutritious choice.

Great plant-based lean protein sources include lentils, chickpeas, and tofu. They offer high protein content along with beneficial fiber and other nutrients, making them excellent choices for vegetarian or vegan diets.

You can incorporate more lean protein by making simple swaps, such as using extra-lean ground turkey instead of fattier beef, adding legumes to soups and salads, choosing low-fat dairy, and cooking fish more often.

Lean cuts of unprocessed red meat, such as sirloin or tenderloin, can be part of a heart-healthy diet when consumed in moderation. The American Heart Association recommends choosing lean cuts and preparing them with low-fat methods.

Greek yogurt typically contains about twice as much protein as regular yogurt because the whey is strained out, resulting in a thicker, higher-protein product. Opt for nonfat or low-fat versions to keep it lean.

Excellent high-protein, low-fat snack options include low-fat cottage cheese, hard-boiled egg whites, roasted chickpeas, edamame, and nonfat Greek yogurt topped with fruit.

Yes, it is entirely possible to get enough protein from a vegetarian diet by eating a variety of plant-based protein sources like beans, lentils, nuts, seeds, and soy products like tofu and tempeh.