The 30 Best High-Protein, Low-Fat Foods, Recommended by Dietitians
1. Peas
- One cup of raw peas provides:
- Protein: 8 g
- Fat: <1 g
- Saturated Fat: 0 g
Description: Dry or frozen peas are a robust pulse that is slightly sweet and starchy. They add plant-based protein to a casserole or grain bowl, and they steal the show in a simple pea soup.
2. Skinless, Boneless Chicken Breast
- Per 3-ounce serving:
- Protein: 26 g
- Fat: 1 g
- Saturated Fat: 0 g
Description: Chicken breast is a lean source of protein, making it a staple in many low-fat diets. It can be grilled, baked, or poached for a healthy and versatile option.
3. Greek Yogurt
- Per 6-ounce serving:
- Protein: 17 g
- Fat: 0 g
- Saturated Fat: 0 g
Description: Greek yogurt is not only high in protein but also rich in probiotics, which promote gut health. Enjoy it as a snack or use it as a base for smoothies and dressings.
4. Tuna
- *Per 3-ounce serving:*
- Protein: 20 g
- Fat: 1 g
- Saturated Fat: 0 g
Description:Tuna is a convenient and protein-packed option, whether canned or fresh. It's a great addition to salads, sandwiches, or eaten straight from the can.
5.Eggs
- Per large egg:
- Protein: 6 g
- Fat: 5 g
- Saturated Fat: 1.5 g
Description: Eggs are a versatile food rich in high-quality protein. They can be prepared in various ways, such as boiled, scrambled, or as an ingredient in dishes like omelets and frittatas.
6. Turkey Breast
- Per 3-ounce serving:
- Protein: 26 g
- Fat: 1 g
- Saturated Fat: 0.5 g
Description: Like chicken breast, turkey breast is a lean source of protein that can be incorporated into sandwiches, salads, or enjoyed on its own.
7. Cottage Cheese
- Per 1/2 cup serving:
- Protein: 14 g
- Fat: 2 g
- Saturated Fat: 1 g
Description: Cottage cheese is high in protein and low in fat, making it a filling and nutritious snack. Pair it with fruit or veggies for a balanced snack.
8. Salmon
- Per 3-ounce serving:
- Protein: 22 g
- Fat: 7 g
- Saturated Fat: 1.5 g
Description: Salmon is not only rich in protein but also a great source of omega-3 fatty acids, which are beneficial for heart health. Enjoy grilled, baked, or broiled for a delicious meal.
9. Lean Beef
- Per 3-ounce serving:
- Protein: 22 g
- Fat: 5 g
- Saturated Fat: 2 g
Description:Lean cuts of beef, such as sirloin or tenderloin, are high in protein and can be part of a balanced diet when consumed in moderation.
10. Quinoa
- Per 1 cup cooked:
- Protein: 8 g
- Fat: 4 g
- Saturated Fat: 0.5 g
Description: Quinoa is a complete protein, meaning it contains all nine essential amino acids. It's also high in fiber and can be used as a base for salads, stir-fries, or as a side dish.
11. Lentils
- Per 1 cup cooked:
- Protein: 18 g
- Fat: 0.5 g
- Saturated Fat: 0 g
Description:Lentils are a versatile legume that can be used in soups, stews, salads, and even veggie burgers. They're high in protein, fiber, and various nutrients.
12.Edamame
- Per 1 cup cooked:
- Protein: 17 g
- Fat: 8 g
- Saturated Fat: 1 g
Edamame, or young soybeans, are a tasty and nutritious snack high in protein and fiber. Enjoy them steamed and lightly salted for a satisfying munch.
13.Non-Fat Milk
- Per 1 cup:
- Protein: 8 g
- Fat: 0 g
- Saturated Fat: 0 g
Description: Non-fat milk is a great source of protein and calcium, making it a healthy choice for bone health. Use it in smoothies, cereal, or enjoy it on its own.
14. Turkey
- Per 3-ounce serving:
- Protein: 25 g
- Fat: 1 g
- Saturated Fat: 0 g
Description: Turkey is a lean meat that can be enjoyed roasted, grilled, or sliced for sandwiches. It's a high-protein option that's low in fat.
15. Chickpeas
- Per 1 cup cooked:
- Protein: 15 g
- Fat: 3 g
- Saturated Fat: 0 g
Description:Chickpeas, also known as garbanzo beans, are a versatile legume that can be used in salads, soups, or roasted for a crunchy snack. They're high in protein and fiber, making them a nutritious addition to any meal.
16. Soy Milk
- Per 1 cup:
- Protein: 7 g
- Fat: 4 g
- Saturated Fat: 0.5 g
Description:Soy milk is a dairy-free alternative that's rich in protein and often fortified with calcium and vitamins. Use it in place of cow's milk in recipes or enjoy it on its own.
17. Tofu
- Per 3-ounce serving:
- Protein: 8 g
- Fat: 4 g
- Saturated Fat: 0.5 g
Description: Tofu, made from soybeans, is a versatile and protein-rich ingredient that can be used in stir-fries, salads, or as a meat substitute in various dishes.
18.Almonds
- Per 1/4 cup serving:
- Protein: 8 g
- Fat: 15 g
- Saturated Fat: 1 g
Description: Almonds are a nutrient-dense nut high in protein, healthy fats, and fiber. Enjoy them as a snack or add them to salads and oatmeal for extra crunch.
19. Black Beans
- Per 1 cup cooked:
- Protein: 15 g
- Fat: 1 g
- Saturated Fat: 0 g
Description:Black beans are a versatile legume that can be used in salads, soups, tacos, or blended into dips like hummus. They're high in protein and fiber, making them a nutritious choice.
20. White Fish
- Per 3-ounce serving:
- Protein: 20 g
- Fat: 1 g
- Saturated Fat: 0 g
Description: White fish, such as cod or tilapia, is a lean source of protein that's low in fat and calories. It can be baked, grilled, or broiled for a healthy and delicious meal.
21.Pumpkin Seeds
- Per 1/4 cup serving:
- Protein: 8 g
- Fat: 12 g
- Saturated Fat: 2 g
Description: Pumpkin seeds, also known as pepitas, are a crunchy and nutritious snack high in protein, healthy fats, and various nutrients. Enjoy them roasted or add them to salads and granola for extra texture.
22. Chicken Breast
- Per 3-ounce serving:
- Protein: 26 g
- Fat: 3 g
- Saturated Fat: 1 g
Description: Chicken breast is a lean source of protein that can be grilled, baked, or sautéed for a quick and healthy meal. It's versatile and can be used in various recipes.
23. Low-Fat Cheese
- Per 1-ounce serving:
- Protein: 7 g
- Fat: 2 g
- Saturated Fat: 1 g
Description: Low-fat cheese is a good source of protein and calcium while being lower in fat compared to full-fat cheese varieties. Use it in sandwiches, salads, or as a topping for dishes.
24. Soybeans
- Per 1 cup cooked:
- Protein: 29 g
- Fat: 15 g
- Saturated Fat: 2 g
Description: Soybeans are a versatile legume that can be enjoyed boiled, roasted, or steamed. They're high in protein and can be used in various dishes, including salads, stir-fries, and soups.
25. Seitan
- Per 3-ounce serving:
- Protein: 21 g
- Fat: 1 g
- Saturated Fat: 0 g
Description:Seitan, also known as wheat gluten, is a meat substitute made from wheat protein. It's high in protein and can be used in stir-fries, sandwiches, or as a meat alternative in various recipes.
26. Tempeh
- Per 3-ounce serving:
- Protein: 16 g
- Fat: 9 g
- Saturated Fat: 1.5 g
Description: Tempeh is a fermented soybean product that's rich in protein and probiotics. It has a nutty flavor and can be grilled, baked, or sautéed for a delicious and nutritious meal.
27.Skim Milk
- Per 1 cup:
- Protein: 8 g
- Fat: 0 g
- Saturated Fat: 0 g
Description: Skim milk is low in fat but high in protein and calcium, making it a healthy choice for bone health. Use it in smoothies, cereal, or enjoy it on its own.
28. Pork Tenderloin
-Per 3-ounce serving:
- Protein: 22 g
- Fat: 3 g
- Saturated Fat: 1 g
Description:Pork tenderloin is a lean cut of meat that's high in protein and low in fat. It can be roasted, grilled, or sautéed for a tasty and healthy meal.
29. Sardines
- Per 3-ounce serving:
- Protein: 21 g
- Fat: 11 g
- Saturated Fat: 2.5 g
Description:Sardines are small, oily fish that are rich in protein, omega-3 fatty acids, and various nutrients. Enjoy them grilled, canned in olive oil, or mashed on toast for a nutritious snack or meal.
30. Low-Fat Yogurt
- Per 6-ounce serving:
- Protein: 9 g
- Fat: 0.5 g
- Saturated Fat: 0.3 g
Description: Low-fat yogurt is a creamy and delicious snack that's high in protein and calcium. Enjoy it plain or with added fruit for a nutritious treat.
These high-protein, low-fat foods are not only delicious but also nutritious, making them great additions to any balanced diet. Incorporate a variety of these foods into your meals and snacks to meet your protein needs while maintaining a healthy fat intake.
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