Have you ever heard the term “lean protein” and wondered what it meant? Well, lean protein is simply a type of protein that is low in fat. According to the USDA, a serving of 28g of lean protein contains just 2-3g of fat.
Lean protein is a type of protein that is low in fat
It is particularly beneficial for muscle growth and repair, making it a favorite among bodybuilders and fitness enthusiasts. Lean protein foods include poultry, seafood, and more, which are great choices for a healthy, balanced diet.
2 Lean Protein Foods to Include in Your Diet
Animal Sources of Lean Protein
Meat from various animals, such as chicken, turkey, and lamb, is an excellent source of lean protein. Here’s a breakdown of the nutritional content of some popular options:
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Chicken breast: 100g contains 109 calories, 22g of protein, and 1.6g of fat (including 0.4g of saturated fat).
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Pork loin: 100g contains 110 calories, 21g of protein, and 2g of fat (less than 1g of which is saturated fat).
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Beef sirloin: 100g provides 150 calories, 22g of protein, and 6.5g of fat (including 2.5g of saturated fat)
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Lamb leg: Per 100g, you get 115 calories, 20g of protein, and 4g of fat (with only 1g coming from saturated fat).
Animal sources of lean protein
These lean meats can be prepared in a variety of ways, including grilling, roasting, or stir-frying with sauces and served with vegetables and whole grains. They can also be added to salads, sandwiches, or wraps for a nutritious and filling meal.
Seafood Sources of Lean Protein
Seafood is another great source of lean protein. Here are some popular options and their nutritional values:
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Shrimp: 100g contains 85 calories, 20g of protein, and less than 1g of fat.
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Lobster: Per 100g, you get 75 calories, 17g of protein, and less than 1g of fat.
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Cod: 100g provides 80 calories, 18g of protein, and less than 1g of fat.
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Salmon: 100g contains 140 calories, 20g of protein, and 6g of fat (with less than 1g coming from saturated fat).
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Tuna: In 100g, there are 100 calories, 22g of protein, and less than 1g of fat.
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Oysters: Per 100g, you get 80 calories, 9g of protein, and 2g of fat (including 0.5g of saturated fat).
Seafood sources of lean protein
For fish like cod and sole, try steaming, grilling, or baking to prevent dryness. Oysters are best enjoyed raw with lemon or cocktail sauce, or added to salads. Shrimp is versatile and can be grilled, stir-fried, or boiled and added to salads, pasta, or rice dishes.
Other Sources of Lean Protein
There are also plant-based and dairy sources of lean protein that are worth including in your diet:
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Eggs: A large egg contains 70 calories, 6g of protein, and 5g of fat (including 1.5g of saturated fat). The egg white alone provides 17 calories, 3.6g of protein, and no fat.
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Greek yogurt: 200g of Greek yogurt offers 140 calories, 20g of protein, and 4g of fat (including 2.5g of saturated fat). Opt for low-fat or non-fat options.
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Tofu: Per 100g, you get 90 calories, 9g of protein, and 4g of fat (with no saturated fat).
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Lentils: 100g of cooked lentils provide 115 calories, 9g of protein, and 0.3g of fat (with no saturated fat).
Other sources of lean protein
Eggs are incredibly versatile and can be boiled, fried, scrambled, or added to salads, sandwiches, or used as a binding agent in recipes. Greek yogurt can be used in salad dressings, marinades, or as a substitute for sour cream or mayonnaise. Tofu can be fried, scrambled, or added directly to salads, stir-fries, or soups. Lentils are great in soups, stews, salads, or simply cooked and served as a side dish.
In conclusion, lean protein is an important part of a healthy diet, and there are plenty of delicious and nutritious options to choose from. Include these lean protein foods in your meals and enjoy the benefits of improved muscle health and overall well-being.
Sources: United States Department of Agriculture (USDA), Broadcasting and Electronic Information Bureau
