What is Lean Protein?
Lean protein is a crucial part of a balanced diet, vital for building and repairing tissues, supporting muscle growth, and maintaining overall health. Including lean protein sources helps meet protein needs while keeping fat and calorie intake low.
Animal-Based Lean Protein Sources
Animal proteins are "complete" proteins, offering all nine essential amino acids.
- Skinless Chicken and Turkey Breast: These are excellent choices, providing about 30 grams of protein in a 3.5-ounce serving with minimal fat.
- Fish and Seafood: White fish like cod and tilapia are very lean. Fatty fish, like salmon, provides protein and heart-healthy omega-3 fatty acids.
- Lean Red Meat: Select cuts like sirloin, tenderloin, and round are lean options. Ground beef should be 90% lean or higher. Bison is also very lean.
- Eggs and Dairy: Eggs are high-quality protein. Egg whites are low in fat. Low-fat cottage cheese and non-fat Greek yogurt are protein-rich dairy options.
Plant-Based Lean Protein Sources
Plant-based sources provide protein, along with fiber and various beneficial plant compounds.
- Legumes: Beans, peas, and lentils are rich in protein and fiber. Cooked lentils offer around 18 grams of protein per cup.
- Soy Products: Tofu, tempeh, and edamame are complete plant-based proteins.
- Nuts and Seeds: These provide healthy fats and protein, but should be eaten in moderation. Examples include almonds and chia seeds.
- Whole Grains: Quinoa and buckwheat offer a good amount of complete protein.
Comparison of Lean Protein Sources
The following table compares the nutritional content of some common lean protein sources per 100g serving:
| Food Item | Protein (g) | Total Fat (g) | Saturated Fat (g) | Calories | Sources |
|---|---|---|---|---|---|
| Skinless Chicken Breast | ~30 | ~3.5 | ~1 | ~161 | |
| Cod (white fish) | ~24 | <1 | ~0 | ~105 | |
| 95% Lean Ground Beef | ~25 | ~6 | ~2.4 | ~155 | |
| Non-fat Greek Yogurt | ~10 | ~0.6 | ~0.4 | ~60 | |
| Lentils (cooked) | ~9 | ~0.4 | ~0.1 | ~116 | |
| Firm Tofu | ~11 | ~4.7 | ~0.7 | ~110 | |
| Shrimp | ~22 | ~2 | ~0.3 | ~110 |
Nutritional values are approximate and may vary.
Conclusion
Many foods qualify as lean protein sources, both animal and plant-based, with skinless chicken breast being a primary example. Including a variety of options like fish, poultry, legumes, and low-fat dairy helps meet protein requirements while controlling fat intake. Eating a variety of foods ensures a wide range of nutrients for optimal health.
For more insights into healthy eating, the American Heart Association provides helpful resources.
