What is lean protein

Know that because it's so lean, white fish like cod, fluke, and flounder can easily dry out during cooking. So, bake it until it's just barely opaque or try a moist preparation method like poaching or steaming in the oven or on the grill in foil packets with your favorite herbs and spices.

Even though salmon is considered a "fatty fish", it's still considered a lean protein and is a good source of anti-inflammatory omega-3 fatty acids. A servings size of 3.

Another good choice is tuna, which provides calories, 22 grams of protein, and less than 1 gram of fat in a 3. Enjoy your fish grilled, baked, steamed, or as sushi and served with your favorite veggies or a salad. Try different sauces and preparation methods if you're just starting to experiment with fish. If you need a good on-the-go option or just don't feel like cooking, pouches of salmon or tuna are super-convenient.

They're not just for happy hour—oysters are a delicious and nutritious lean protein option. Just 3. These mollusks also a good source of zinc, an important nutrient to support healthy immune system function.

Enjoy raw oysters as an appetizer or as a protein pairing alongside a salad or vegetable dish. Squeeze lemon over the oysters and enjoy with vinegar-based mignonette sauce or cocktail sauce or horseradish instead of a creamy tartar sauce. They're also delicious roasted or grilled if you don't like the idea of raw fish or just want a change of pace. A really versatile lean protein seafood option that's very easy to cook. Three and a half ounces provides 85 calories, 20 grams of protein, and less than 1 gram of fat.

Frozen shrimp is an easy option to keep on hand for busy weeks. A similar option to try if you enjoy shrimp is lobster. Strained yogurts like Greek and Icelandic varieties are an easy way to add lean protein to your day. While there is some variation from one brand to the next, generally speaking, a 7-ounce container of low-fat plain Greek yogurt will provide about calories, 20 grams of protein, and 4 grams fat 2.

Yogurt makes a great base for a healthy meal or snack. Add fiber with chia seeds or ground flax or top your bowl with berries, another high-fiber food that also provides disease-fighting antioxidants. Going for plain yogurt over flavored allows you to keep added sugar in check.

Try adding flavor with cinnamon or a small drizzle of honey or maple syrup. In the mood for something savory? To use the powder like peanut butter, mix it with a little water at a time until it reaches a similar consistency to regular peanut butter.

Reconstituted powdered peanut butter works especially well for dipping apples, bananas or even dark chocolate, for a treat. Alternatively, add the dry powder to smoothies, shakes, oatmeal or batter for pancakes and muffins. Whether you drink it, cook with it or add it to cereal, low-fat milk is an easy way to get protein.

In comparison, a serving of whole milk with 3. Clearly, opting for low-fat milk will save you calories and fat. However, some recent studies suggest that drinking whole milk may not increase heart disease risk, as was once thought Still, not all whole-milk research is rosy.

For example, observational studies have linked frequent intake of whole milk — but not skim or low-fat milk — to a higher risk of prostate cancer 35 , While scientists continue research in this area, most experts still advise drinking low-fat or skim milk, rather than whole Pork tenderloin, the leanest cut, has calories, 26 grams of protein and 3. Before cooking pork, trim off any fat around the edges and use low-fat cooking methods , such as grilling or broiling, to save on fat and calories Similar to lean beef, lean pork is also an excellent source of several B vitamins and selenium and a good source of zinc Though the same serving also has mg of cholesterol, scientists have found that consuming cholesterol as part of a healthy diet generally has little impact on heart health However, the high amount of sodium often added to shrimp during processing may be of concern for some people.

According to USDA data, the sodium in some brands of plain, cooked shrimp sometimes tops mg per serving 9. The majority of this sodium comes from additives, including sodium tripolyphosphate, which helps retain moisture, and the preservative sodium bisulfite.

Some frozen shrimp contain only naturally-occurring sodium of around — mg per 3. The white from one large egg has 16 calories, which is less than a fourth of the calories in a whole egg. Additionally, one egg white contains less than 0.

Try an egg white omelet or egg white muffins made with baby spinach and chives or diced peppers and onions. Alternatively, scramble egg whites with veggies to make a filling or topping for wraps, tostadas or toast. You can also buy powdered egg whites and egg white protein powders with minimal or no additives. Mix powdered egg whites with water and use them like fresh egg whites. You can also add powdered egg whites to smoothies, shakes or homemade protein bars.

First, bison is leaner than beef. When scientists compared sirloin steak and chuck roast from grain-fed cattle beef versus bison, the same cuts of beef had more than twice the fat as bison meat Additionally, bison is more likely to be grass-fed rather than raised in a feedlot like cattle, which are primarily fed grains.

That gives bison a healthier fat profile, including 3—4 times more anti-inflammatory omega-3 fats , particularly alpha-linolenic acid ALA. Preliminary research suggests that consuming bison may yield health benefits Some sources of lean protein also contain beneficial plant chemicals, vitamins, minerals, and dietary fiber. Protein should account for 10 to 35 percent of total daily calories.

To control total calories, saturated fat, sodium and cholesterol intake, choose lean protein sources over foods such as high-fat dairy and processed or fatty cuts of meat. Seek out nutrient-dense foods that are low in calories and unhealthy fats and that provide valuable vitamins and minerals.

Below are both animal and plant-based foods that are good sources of lean protein. It also offers additional nutrients, such as vitamin C. Artichokes are high in fiber and offer a good amount of protein.

Artichokes are very versatile and are suitable for use in a variety of recipes. Artichokes are typically easy to find in most grocery stores. Peas are high in protein, fiber, and other nutrients. Peas are inexpensive, easy to find, and can be used in lots of recipes. Bison meat is another excellent source of protein. Bison is lean meat, offering less fat per serving than beef. Bison is becoming more available, and some people use it as a substitute for beef. Lean pork is a good source of protein.

Pork roasts and tenderloin are good choices for meals. People should avoid processed pork products such as bacon. Turkey packs a powerful punch of protein. Boneless turkey can provide about 13 g of protein per g. Chickpeas are a healthful vegetarian protein that is high in fiber, and full of nutrients that support heart and bone health.

They also ward off cancer. Quinoa is one of the only complete sources of vegetarian protein. Quinoa contains all 11 amino acids needed to make a protein complete, making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of meat. Plain, low-fat Greek yogurt packs as much as 19 g of protein in a g pot.

People looking to lose weight should limit or avoid Greek yogurt that contains added sugar. People should opt for the plain versions instead and jazz it up with some fruit or seeds. This dairy product has an abundance of protein. It also offers a healthful serving of calcium and other nutrients. Nuts have a reputation for being high calorie but with a little bit of portion control, dry roasted or raw almonds can make for a filling, protein-rich snack.

An 8 ounce serving of milk contains 8 g of protein. Lentils pack a hefty dose of plant protein and fiber. They are very affordable and may promote heart health.

Pumpkin seeds are full of protein and minerals, such as magnesium and selenium. People looking to lose weight should stay away from oil roasted pumpkin seeds and choose dry roasted seeds, instead.

Avocados not only contain protein and heart healthful unsaturated fat, but they also contain good levels of fiber and nutrients, such as potassium. One ounce of pistachios contains about 6 g of protein and a wealth of other nutrients including a high dose of B