Protein is the building block of life, crucial for maintaining healthy tissues, supporting muscle growth, and aiding in cell repair. Choosing lean protein sources can make all the difference in promoting heart health and managing weight. We spoke to registered dietitian Asmita Batajoo, MS, RD, to round up the best lean protein foods you should add to your diet.

What Is Lean Protein?

According to the USDA, a lean protein source contains:

• Less than 10 grams of total fat
• 4.5 grams or less of saturated fat
• 95 milligrams of cholesterol or less per 3.5-ounce serving

Lean proteins are often packed with essential nutrients like iron, zinc, vitamin B12, and sometimes omega-3 fatty acids, making them a powerful component of a balanced diet.

Why Is Protein Important?

Protein plays a critical role in:

• Muscle building and repair
• Cell maintenance and growth
• Wound healing
• Energy production
• Formation of skin, hair, nails, and organs

Ensuring your daily intake includes high-quality proteins supports overall health and longevity.

Is Lean Protein Healthier Than Fatty Protein?

While research on saturated fat and cholesterol is evolving, many studies suggest that lower saturated fat intake is linked to better heart health outcomes. Choosing lean proteins helps minimize the intake of harmful fats, keeping blood lipid levels healthy and reducing cardiovascular risk.

The 13 Best Lean Protein Foods

1. Skinless, White Meat Poultry: Chicken and turkey breasts are top choices; removing the skin helps further cut saturated fat.
2. Lean Pork (Tenderloin, Chops): Choose tenderloin or lean chops, avoiding fatty cuts like pork belly or shoulder.
3. White Fish: Cod, halibut, and trout offer mild flavors with minimal fat.
4. Shellfish: Shrimp, clams, and lobster are low-fat, iodine-rich seafood options that promote thyroid health.
5. Fatty Fish: Salmon, tuna, and sardines are high in heart-healthy omega-3 fatty acids despite being ‘fatty’.
6. Eggs (Especially Egg Whites): Egg whites are fat-free protein sources; whole eggs provide vitamin D and essential fats when eaten in moderation.
7. Yogurt and Low-Fat Dairy: Greek yogurt, low-fat cottage cheese, and skim milk add protein plus probiotics for gut health.
8. Tofu and Tempeh: These soy-based options are complete plant proteins offering fiber and antioxidants.
9. Legumes: Beans, peas, and lentils are nutrient-dense, plant-based powerhouses packed with protein and fiber.
10. Edamame: Young soybeans offer a complete protein profile, ideal for plant-based diets.
11. Quinoa: A high-protein whole grain that contains all nine essential amino acids.
12. Lean Red Meat (in Moderation): Beef tenderloin and other low-fat cuts provide protein and iron but should be enjoyed sparingly to minimize health risks.
13. Seitan: A wheat-based vegan protein, extremely high in protein and a versatile meat alternative.

Tips for Adding More Lean Protein to Your Diet

• Grill, bake, or steam rather than frying your protein sources.
• Incorporate plant-based proteins like tofu and quinoa into weekly meal plans.
• Opt for low-fat dairy products when possible.
• Balance whole eggs with egg whites for lower fat intake.
• Use seafood like shrimp or cod for easy, quick meals.

Final Thoughts

Incorporating more lean protein foods into your meals is a smart move for overall health, muscle maintenance, and weight management. Whether you prefer plant-based or animal-based options, the variety of lean proteins available makes it easy to stay on track with a healthy diet. Remember: balance, moderation, and variety are key to maximizing nutritional benefits!