A balanced diet is vital for good health and involves the three main macronutrients: fat, carbohydrates, and protein. While fat and carbs have a history of getting a bad rap, protein has long had a so-called health halo. But what makes protein so beloved — and lean protein in particular so salubrious?
“Adequate protein intake is vital to overall health. It’s the body’s building block, as bones, muscles, skin, and blood are all made up of protein,” says Melissa Nieves, RD, who works at Kemtai, a virtual personal trainer company in Bayamón, Puerto Rico. For weight loss, protein can be helpful, too, according to a story on Everyday Health’s network site Lose It!, because it helps the brain recognize the hormone leptin, which can keep you full longer and provide your body with energy, explains Rima Kleiner, a registered dietitian who is based in Greensboro, North Carolina. The most recent research available suggests that consuming protein increases leptin, which promotes a feeling of fullness.[1]
The problem, though, is that some foods high in protein are high in saturated fat, as the Harvard T.H. Chan School of Public Health points out.[2] In excess, saturated fat can increase your risk for heart disease, notes the American Heart Association (AHA).[3] “That’s where lean proteins come in,” Nieves says.
In fact, a higher intake of lean protein can possibly lower the risk of heart disease, whereas a higher intake of red meat is associated with an elevated risk, according to the latest research.[4]
15 Top Food Sources of Lean Protein
Although protein is a vital macronutrient, the AHA warns that most Americans eat far more protein than they need.[5] The Centers for Disease Control and Prevention recommends that 10 to 35 percent of your calories come from protein — that is roughly 46 grams (g) of protein for adult women and 56 g for adult men, per the AHA.
According to the U.S. Department of Agriculture (USDA), lean protein sources have less than 10 g of total fat and 4.5 g or less of saturated fat per 100 g, or 3.5 ounces (oz).[6]
Ready to make the switch to leaner sources of protein? Try these 15 foods that are high in the macronutrient.
1. Turkey
Per the USDA, 4 oz of raw ground turkey has about 167 calories, 22.3 g of protein, 2.3 g of saturated fat, and 8.7 g of fat, making it a good source of lean protein.[7]
Turkey is a substitute for chicken or beef — great for chili, tacos, and even meatballs. But turkey isn’t perfect.
“Unlike red meat, turkey is not rich in iron, but it is very lean and contains B vitamins, selenium, zinc, and phosphorus,” says Mark Windle, RD, a nutritionist based in Banbury, United Kingdom. According to the USDA, 4 oz also contains 0.18 micrograms (mcg) of vitamin B2, which is about 14 percent of the daily value (DV); 24.7 milligrams (mg) of selenium (45 percent of the DV); and 2.6 mg of zinc (23 percent of the DV).
B vitamins help improve blood circulation while contributing to the formation of red blood cells and healthy brain function, according to the most recent research from Mayo Clinic, whereas zinc can help boost the immune system, says the National Institutes of Health (NIH).[8][9]
2. Chicken
You can feel good about eating chicken as far as protein sources go. Opt for skinless breasts for a great source of protein that is low in fat, notes Nieves.
According to the USDA, one small skinless chicken breast contains 160 calories, 36 g of protein, 1 g of saturated fat, and 2.5 g of total fat.[10]
3. Lean Ground Beef
You might be inclined to scratch beef off the menu if you’re watching how much fat you eat. Beef, however, can be a source of lean protein — just be more strategic with the cuts you pick.
3 oz of lean beef has about 164 calories, 22.3 g of protein, 3.1 g of saturated fat, and 7.6 g of total fat, according to the USDA.[11] It also has 2.1 mcg of vitamin B12 and 2.4 mg of iron.
“Round steak or top sirloin and ground beef that is at least 90 percent lean can also be part of a balanced diet, despite the bad reputation red meat has received over the years,” says Nieves. “Red meat is a great source of vitamin B12 and iron, which the body needs to produce new red blood cells,” she says. Vitamin B12 is naturally found in animal products including beef, according to the NIH.[12]
4. 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.
Per the USDA, a ½ cup of chickpeas contains about 134.5 calories, 7.3 g of protein, 0.2 g of saturated fat, 2.1 g of total fat, and 6.3 g of fiber.[13]
According to one research article, the average American consumes 22 g of legumes per day, but eating 50 g of legumes daily is linked to reducing heart disease and all-cause mortality.[14] Legumes have also been shown to reduce the risk of type 2 diabetes, lower high blood pressure, and help control weight, likely due in part to the dietary fiber, notes another article.[15]
5. Low-Fat Milk
A cup of low-fat (1 percent) milk has about 106 calories, 8.3 g of protein, 1.4 g of saturated fat, and about 2.3 g of total fat, per the USDA.[16]
Low-fat milk is another source of lean protein if you can tolerate dairy. It also contains calcium for healthy bones and teeth, but you should consider low-fat versions — which are still rich in nutrients — for a lean source, says Windle.
6. Plain Low-Fat Greek Yogurt
Another dairy product that’s a great source of lean protein is plain low-fat Greek yogurt. One 7-oz container has about 146 calories, 19.9 g of protein, 2.5 g of saturated fat, and 3.8 g of total fat, per the USDA.[17] That’s almost double the protein you’ll get from plain low-fat yogurt (11.9 g protein) for roughly the same fat content (2.3 g saturated and 3.5 g total).[18]
But yogurt isn’t only tasty. The live cultures in yogurt help stabilize healthy gut bacteria normally present in the bowel, says Windle. This can improve gut function, which may help ease symptoms of irritable bowel syndrome, yeast infections, eczema, and constipation, notes Cleveland Clinic.[19]
7. Salmon
Seafood is another smart choice when it comes to lean animal protein, as it’s packed with vital nutrients like heart-healthy omega-3 fatty acids and has less saturated fat and cholesterol than any other animal protein, says Kleiner.
Eating fish at least one time per week is linked with 15 percent lower risk of cardiovascular disease mortality when compared with those who don’t eat fish, according to a meta-analysis.[20] Also, eating fish has been associated with a lower risk of diabetes.
Salmon is a particularly good lean protein food choice in the seafood aisle, as a 3-oz serving has 121 calories, 17 g of protein, 0.8 g of saturated fat, and 5.4 g of total fat, according to the USDA.[21] “Low-fat, high-protein foods like salmon give you the strength you need to power through a workout,” continues Kleiner.
8. Tuna
Salmon isn’t the only lean protein seafood. Tuna falls in this category, too, as it’s also loaded with heart-healthy omega-3 fatty acids to protect your heart and fight off inflammation, says Nieves. A 3-oz serving of tuna has 1 g of omega-3 fatty acids, says Cleveland Clinic.[22]
Kleiner says that tuna is among the highest protein sources among fish. Per the USDA, 100 g of canned light tuna in water, with the solids drained, has 86 calories, 19 g of protein, 0.2 g of saturated fat, and 1 g of total fat.[23]
Certain types of tuna tend to be high in mercury, though, and contain more mercury than other types of fish, per data provided by the U.S. Food and Drug Administration.[24] Mercury can lead to mercury poisoning in excess.
The Environmental Defense Fund recommends limiting tuna consumption to up to three times per month if you’re an adult.[25] For women, each portion of canned tuna should be 6 oz; for men, 8 oz.
9. Tofu
Tofu is a soybean product and a staple in many vegan and vegetarian diets. It’s also a good source of plant-based protein that provides adequate amounts of all essential amino acids, explains Nieves. “It’s a great option for those who avoid eating animal products, and it’s naturally cholesterol free,” she says. Each half-cup serving of tofu has 181 calories, 21.8 g of protein, 1.6 g of saturated fat, and 11 g of total fat, notes the USDA.[26]
According to a research article, soy, which tofu is made from, contains isoflavones, which are antioxidants that might offer some protection against heart disease, stroke, diabetes, and cancer.[27]
10. Cottage Cheese
Cottage cheese is often used in lasagna and spread out on crackers. Did you know that it’s also a good source of calcium? A half-cup of cottage cheese has about 92.5 calories, 12.1 g of protein, 1.4 g of saturated fat, 2.5 g of total fat, and 113.5 mg of calcium, according to the USDA.[28]
11. Pork Loin
Maybe you don’t feel like chicken, turkey, or beef tonight. Pork can be another lean protein choice — just make sure you choose the right cut.
A 4-oz pork loin has about 188 calories, 24.1 g of protein, 3.1 g of saturated fat, and 9.4 g of total fat, per the USDA.[29] It also contains 405 mg of potassium (8.6 percent of the DV), 2 mg of zinc (17 percent of the DV), and 27 mg of magnesium (6.4 percent of the DV).
“Lean cuts of pork such as loin and chop — pork tenderloin, pork loin, pork chops, or sirloin roasts — are low in fat, making them a great choice of lean protein,” Nieves says.
12. Eggs
One large whole egg has 74 calories, 6.2 g of protein, 1.6 g of saturated fat, and 5 g of total fat, according to the USDA.[30] One large egg white, on the other hand, has about 17 calories, 3.6 g of protein, no saturated fat, and 0.06 g of total fat.[31]
Eggs are naturally high in cholesterol, so there are concerns about this breakfast staple increasing the risk of heart disease. However, results from studies evaluating the link between eggs and heart disease have been inconsistent, says Mayo Clinic.[32] Some studies have found a link while others haven’t, so more research is needed.
Although eggs may have an undeserved negative reputation, in addition to being a source of lean protein, they contain carotenoid antioxidants (lutein and zeaxanthin), which might help prevent macular degeneration, explains Nieves. A study found evidence suggesting that consuming two to four eggs per week could reduce the risk of age-related macular degeneration.[33]
According to the American Optometric Association, these carotenoids protect the eyes from high-energy light waves and promote healthy cells in the eyes.[34]
13. Nuts
Nuts may not be low in fat, but the fats they do have are very healthy. They are low in saturated fat and also a solid source of protein. Try powdered peanut butter if you’re really determined to cut down the fat.
The USDA says an ounce of ground almonds has 164 calories, 6 g of protein, 1.1 g of saturated fat, and 14.1 g of total fat.[35] As an added bonus, they additionally have 0 mg of cholesterol.
14. Edamame
Another good source of lean protein is edamame, which are young soybeans — a classic Japanese snack. In a half-cup of prepared frozen beans, you’ll get 9.2 g of protein in about 94 calories, less than 0.5 g of saturated fat, and just 4.1 g of total fat, per the USDA.[36]
“Immature, young soybeans are high in isoflavones, which resemble human estrogen hormone. So edamame is admittedly a controversial food, as high estrogen levels are thought to increase the risk of some cancers, including breast cancer,” warns Windle.
In one study, 140 women who were recently diagnosed with breast cancer were assigned to eat soy protein or a placebo that resembled soy protein for two to three weeks.[37]
The women had surgery to remove the cancer after the study. When researchers reexamined their breast tissue, the women in the soy protein group had genetic changes that could cause cancer to regrow, suggesting that soy may stimulate breast cancer in some women.
Research is split on this, though, and Windle further notes that it’s also been suggested that edamame could have a slight protective effect against breast cancer. (The American Cancer Society notes the latter potential benefit.)[38] More research is needed to say one way or the other.
15. Quinoa
Are you looking for a rice substitute that provides lean protein? If so, a 44-g serving of quinoa (about ¼ cup) has 160 calories, 5 g of protein, no saturated fat, and 2.5 g of total fat, according to the USDA.[39] And as a whole grain, it’s also a good source of fiber, containing 2 g in the same sized serving (8 percent of the DV).
Dietary fiber may be the key to this so-called superfood’s powers: It’s linked to a healthier weight and may help prevent diabetes, according to Mayo Clinic.[40]
The Takeaway
Protein is key to human health. Bones, muscles, skin, and blood are all made of protein, and it can help people feel full and energized.
However, some high-protein foods are also high in saturated fat, which increases risk of heart disease, so it’s best to consume foods that have a lot of protein but low levels of saturated fat.
Chicken, beans, and plain low-fat Greek yogurt are some of the 15 best sources of lean protein.
Editorial Sources and Fact-Checking
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Sources
Izadi V et al. Dietary Intakes and Leptin Concentrations. ARYA Atherosclerosis. September 2014.
Shike M et al. The Effects of Soy Supplementation on Gene Expression in Breast Cancer: A Randomized Placebo-Controlled Study. JNCI: Journal of the National Cancer Institute. September 2014.
