7 of the healthiest lean proteins you should eat regularly.

Not all proteins are created equal. High-protein foods that are high in saturated fat, sodium, and other artificial ingredients (like high-fat or processed meats) can do more harm than good, increasing the risk of heart disease, systemic inflammation, metabolic disease, and certain cardiovascular conditions, as well as the risk of developing cancer. If you want to consume more protein without calories, healthy lean proteins with a high protein-to-calorie ratio are the best choice compared to any other food.

1. What is lean protein?

Incorporating lean protein into your diet is fundamental to a health-enhancing eating plan, especially if you're looking to manage your weight effectively. Lean protein is a type of protein that is low in fat and low in calories.

According to the U.S. Department of Agriculture (USDA), 28 grams of lean protein contains only about 2-3 grams of fat. Lean protein helps support the regeneration and repair of muscle tissue and cells, especially muscle growth, making it very beneficial for bodybuilders, athletes, or anyone looking to increase muscle mass.

Although there is no official definition from the U.S. Food and Drug Administration (FDA), lean protein is defined by nutrition experts based on the following three criteria:

Low in saturated fat: A serving of lean protein should contain less than 3g of saturated fat. Calorie control: A healthy protein won't break down your calorie intake. A 100g serving of lean protein will provide no more than 150 calories. No questionable ingredients: The healthiest lean proteins are those with few or no added ingredients.

2.These foods are a healthy source of lean protein.

Let's explore and discover the health benefits of the healthiest lean proteins to add energy to your daily meals.

Cod

Nutritional value (per 100g):75 calories, <5g fat, 16g protein.

Cod is one of the seafood options with the highest protein content and the lowest calories. Because it's low in fat, the calorie count in cod is significantly lower than in fatty fish like salmon, mackerel, or tuna.

Cod is an excellent source of vitamin B12 and a rich source of vitamin B6, offering cardiovascular benefits. Cod also provides a moderate amount of omega-3 fatty acids, which benefit heart, eye, and brain health.

Skinless chicken breast is a healthy source of protein.

Nutritional value (per 100g):134 calories, 2.5g fat, 30g protein.

Chicken is the most common animal-derived protein. Skinless chicken breast is a prime example of a lean protein source that has become popular due to its nutritional benefits and versatility. Chicken breast is very low in fat, with only 2.5g of fat per 100g serving and just 1g of unhealthy saturated fat. With approximately 10g of protein per ounce (equivalent to 28.3g), a 100g serving provides up to 30g of high-quality protein with all the essential amino acids.

A study published in the journal Nutrients reports that several observational studies in humans suggest that consuming chicken breast instead of higher-fat red meats may help control weight and reduce the risk of cardiovascular disease and type 2 diabetes.

Cottage cheese is low in fat.

Nutritional value (per 100g):104 calories, 0g fat, 15g protein.

Cottage cheese is a fresh cheese made from pasteurized or high-fat milk, but it is richer in protein than other cheeses, thanks to its simple production process and the absence of hardening agents.

Fat-free Cottage cheese is a great choice for adding protein without adding extra fat or calories to your diet. This fresh cheese is rich in casein, a slow-digesting milk protein. Cottage cheese can enhance feelings of fullness and reduce cravings, helping you stay committed to healthy eating.

Eating cheese after a workout is ideal for muscle recovery and rebuilding. Furthermore, fresh cheese provides protein and calcium, as well as essential vitamins and minerals such as phosphorus, potassium, calcium, and vitamin B12. Research shows that cheese and other dairy products help build and maintain your bones, lower blood pressure, and reduce the risk of certain cancers. Additionally, fresh cheese provides beneficial probiotics that support your digestive health.

Egg whites

Nutritional value (per 100g):45 calories, <1g fat, 10g protein.

A study in the journal Foods reported that egg protein has an amino acid score of 100, indicating it's the most easily absorbed protein you can eat. Studies show that egg white protein helps build muscle strength, lower harmful LDL cholesterol, and reduce body fat.

Egg whites have a high calorie-to-protein ratio because they are essentially fat-free. A great way to enjoy egg whites is to combine them with a whole egg, as the yolk is where vitamins A, D, E, and B, lutein, zeaxanthin, and many other essential nutrients are found.

Plain, fat-free Greek yogurt

Nutritional value (per 100g):92 calories, 0.5g fat, 16g protein.

If you want to take your diet to the next level, fat-free Greek yogurt is a must-have. This traditional Greek yogurt is strained to remove the watery whey, resulting in a richer, thicker yogurt with twice the protein and less sugar than conventionally made yogurt.

A 180g serving of plain, fat-free Greek yogurt contains nearly as much protein as three eggs. According to a study published in Frontiers in Nutrition, Greek yogurt may also help you build muscle and lose body fat as part of a strength training program.

Soft tofu - an ideal source of plant-based protein.

Nutritional value (per 100g): 72 calories, 3.5g fat, 9.5g protein.

For plant-based protein, tofu is an excellent choice because it contains all nine essential amino acids, just like animal-based protein sources. Furthermore, tofu is rich in nutrients and provides calcium, iron, magnesium, and B vitamins.

Soy-based foods contain isoflavones, which are known to help reduce inflammation and have been shown to lower the risk of chronic diseases, including heart disease, some types of cancer, and type 2 diabetes. A recent study published in In Vivo showed that consuming soy-based foods helped reduce the risk of breast cancer in premenopausal and postmenopausal women.

Cooked lentils

Nutritional value (per 100g):115 calories, 0g fat, 9g protein.

Lentils are a versatile and nutrient-rich legume, offering numerous health benefits thanks to their impressive protein and nutrient content, and they are also rich in polyphenols. Due to their protein content, lentils help build muscle and maintain a healthy immune system.

According to research published in the International Journal of Molecular Science, lentils are rich in polyphenols – plant compounds with properties that lower blood sugar, support diabetes management, prevent obesity, prevent hyperlipidemia, fight inflammation, and reduce cancer risk. Lentils are also rich in fiber, supporting digestive health and promoting satiety, making them a valuable component in weight management. Lentils also contain a variety of vitamins and minerals, including iron, folate, and potassium, which are beneficial for health.

Protein sources from eggs, beef, poultry, fish, and dairy are generally considered good sources of protein. To make these sources 'complete', combine them with plant-based sources to create the amino acid profile, for example, a portion of beans and rice.

Dr. Hoang Thi Duc Ngan - Department of Community Nutrition, National Institute of Nutrition