15 of the Healthiest Lean Proteins Sources You Should Be Eating

Lean protein is a type of protein that is low in fat and calories compared to other proteins. Some of the healthiest lean protein sources you should be eating include low-fat milk, eggs, turkey, chickpeas, nuts, and other foods.

Lean protein is a type of protein that is low in fat and calories compared to other proteins. It helps build and repair muscles, produce hormones and enzymes, support immune function, and promote overall health. Lean protein also helps you lose weight. 

There are several sources of lean protein that you can include in your diet. We will explore some of the best options below. 

Your body contains many proteins. To maintain a strong and healthy body, you must eat protein-rich foods. However, you must choose protein sources low in unhealthy fats to support heart health. 

Lean protein is a source of protein that is low in fat. It is considered to be generally healthier than other proteins because it provides health benefits without adding extra calories and fat. Foods that are rich in lean protein can help with weight loss and muscle building because lean protein has essential amino acids that repair and maintain your muscles and other tissues.

Animal-based foods like lean meat, poultry, and fish, when prepared in a healthy way, are great sources of lean protein. Alternatively, some plant-based lean protein sources include legumes, tofu, and nuts.

Here are 15 lean protein sources you can add to your diet:

Low-fat milk

Full-fat milk is full of protein but contains high levels of saturated fats, which can affect your health over the long term. Low-fat milk is a great alternative, as it gives you lean protein without the fat. A cup (236 milliliters) of low-fat milk contains 10 grams of protein. This amounts to about 120 calories, 1.51 grams of saturated fat, and about 2.5 grams of total fat.

Greek yogurt

Greek yogurt is a tasty low-fat yogurt rich in protein, calcium, and beneficial bacteria. A 156-gram serving of plain nonfat Greek yogurt has about 16.1 grams of protein and provides 95 calories. It has 0.5 grams of total fat with 0.16 grams of saturated fat. 

Cottage cheese

Cottage cheese is a soft cheese used in dishes and desserts. It is an excellent source of protein and calcium and has low calories. Half a cup (113 grams) of cottage cheese has 110 calories. It also contains 9 grams of protein. It has 3 grams of saturated fat and 5 grams of total fat.

Eggs

Eggs are a rich protein source and contain all the essential amino acids your body requires. One whole egg of 50 grams has 74.4 calories, 6.24 grams of protein, 1.61 grams of saturated fat, and 5.01 grams of total fat.

Research shows that egg yolks contain cholesterol and more saturated fat than egg whites, but you can avoid the yolk and eat only egg whites to get enough lean protein. A 34-gram portion of egg white from a large egg has 17 calories, 3.6 grams of protein, and 0.08 grams of total fat. It doesn’t contain saturated fat. 

Turkey

Turkey is a great lean protein substitute for chicken or beef. About 4 ounces (113 grams) of raw ground turkey has 22.2 grams of protein, 167 calories, 2.3 grams of saturated fat, and 8.6 grams of total fat.

Chicken

Chicken with skin has more calories and saturated fats than chicken without skin. A 100-gram chicken breast with skin has 172 calories, 20.8 grams of protein, 2.66 grams of saturated fat, and 9.25 grams of total fat. On the other hand, 100 grams of skinless chicken breast contains 120 calories, 22.5 grams of protein, 0.56 grams of saturated fat, and 2.62 grams of total fat. Consider opting for skinless chicken, as it is a better source of lean protein.

Lean beef

Lean cuts of beef and ground beef are rich in protein but relatively low in calories and fat. A 4-ounce serving (112 grams) of lean ground beef has 170 calories, 23 grams of protein, 3.49 grams of saturated fat, and 8 grams of total fat.

Salmon

Salmon has a low saturated fat content and high lean protein levels. About 3 ounces (85 grams) of raw salmon has 121 calories, 16.8 grams of protein, 0.8 grams of saturated fat, and 5.4 grams of total fat.

Tuna

Tuna has some of the highest lean protein content among fish. A 100-gram serving of canned tuna in water has 96.3 calories, 20.3 grams of protein, 0.24 grams of saturated fat, and 0.64 grams of total fat.

Tofu

Tofu is made from soybeans. It is a rich source of plant-based lean protein. A 3-ounce portion (85 grams) of tofu has 79.9 calories and 8 grams of protein. It has 0.5 grams of saturated fat with 4.5 grams of total fat.

Edamame

Young soybeans (i.e., edamame) are packed with lean protein. A 75-gram serving (half a cup) of edamame gives you 8 grams of protein and 100 calories. It has only 3 grams of fat and no saturated fat.

Chickpeas

Half a cup (125 grams) of chickpeas contains 160 calories and 2 grams of fat. It contains 10 grams of protein and no saturated fat, making chickpeas a healthy source of lean protein.

Lentils

Legumes like lentils are another healthy, plant-based lean protein source. A quarter-cup (48 grams) of lentils contains 140 calories, 11 grams of protein, and 0.9 grams of total fat. Like chickpeas, legumes don’t contain saturated fat.

Quinoa

Quinoa is a healthy grain filled with protein and good fats. A 45-gram serving (a quarter-cup) of uncooked quinoa has 170 calories, 6 grams of protein, and 2.5 grams of total fat. Quinoa is rich in fiber and doesn’t have saturated fat.

Nuts and seeds

Nuts like almonds and seeds like pumpkin or squash seeds are good sources of lean protein. An ounce of almonds (about 23 almonds) will have 164 calories, 6 grams of protein, 1.8 grams of saturated fats, and 14 grams of total fats. Similarly, an ounce (28.3 grams) of dried pumpkin and squash seeds has 158 calories, 8.56 grams of protein, 13.9 grams of total fat, and 2.46 grams of saturated fat.

The average recommended protein intake is 5.5 ounces (or, about 156 grams) daily. You can avoid extra calories by choosing lean protein sources. 

Here are some ways to add lean protein to your diet:

• Cook with low-fat or lean meats.
• Snack on nuts, seeds, roasted chickpeas, and hard-boiled eggs. 
• Add nuts and seeds to your salads, dishes, and desserts.
• Use beans, legumes, and tofu to incorporate vegetable protein into your diet. Try recipes like stir-fried tofu, salads, hummus, and veggie burgers.
• Incorporate varied lean protein sources and balance animal and plant-based proteins in your diet. That will help you get all the essential amino acids you need for a healthy body.