This Is The Best Lean Protein For You, According To A Nutritionist
Alex Caspero, R.D., is a registered dietician and the author of Fresh Italian Cooking For The New Generation.
High-protein anything is currently all the rage. People love blending protein powder into their shakes and smoothies, noshing on high-protein snacks, and even finding ways to add protein to their desserts. But unlike other food fads, the high-protein craze is actually pretty legit. The macronutrient is key when it comes to feeling satisfied after eating and aiding in weight-loss efforts. And apart from keeping you full and energised, it does a lot for your body, like repairing muscles and helping with hormone production.
But when trying to choose what to incorporate into your diet, know that not all foods with protein are created equal. Some high-protein foods, like red meat, are linked to heart disease (and are potentially contaminated with poop!) while others like processed meats have been shown to increase risk of certain cancers. Meat-free protein sources often have less protein than ones with meat, or might not be compatible with certain allergies (say if you’re allergic to soy, tofu is off the table).
That said, there is a protein-packed food out there for everyone to get their fix. That’s why we’ve compiled a list of the best lean protein options across every food category. Whether you love prawns, can’t get enough yoghurt, or stick to a meat-free menu, these are the best foods with protein for you.
IF YOU’RE LOOKING FOR…THE GOLD STANDARD
You want: Chicken breast (roasted, no skin)
Serving size: 100 g, cooked
Calories per serving: 165 calories
Protein per serving: 31 g
Fat grams per serving: 3.5 g
As far as lean proteins go, chicken takes top honours in protein amount, accessibility, and simplicity. As it works in just about every dish, chicken is easy to prepare in a healthy way by grilling, roasting, sautéing, poaching, stir-frying and baking. To keep saturated fat levels in check, remove the skin before eating.
IF YOU’RE LOOKING FOR…THE SILVER MEDAL
You want: Turkey (roasted, no skin)
Serving size: 100 g, cooked
Calories per serving: 159 calories
Protein per serving: 29 g protein
Fat grams per serving: 3.8 g fat
Not just for Thanksgiving, lean turkey breast is a great option when you are tired of chicken. Rich in B vitamins, choline, selenium and zinc, turkey breast is a healthy choice year round. For easy weekday meal-prep, roast a turkey breast for Sunday dinner, then use the leftovers to top Monday’s salad and fill Tuesday’s sandwich.
Note: Don’t confuse turkey breast with turkey lunch meat as the two are vastly different. Turkey lunch meat (and other processed meats) contain high levels of sodium and nitrates, which have been linked to increased cancer risk in some studies.
IF YOU’RE LOOKING FOR…A PESCETARIAN OPTION
You want: White Fish (like cod/tilapia)
Serving size: 100 g, cooked
Calories per serving: 105 calories
Protein per serving: 22 g protein
Fat grams per serving: 1 g fat
Tired of chicken and beef? Try fish, a lean protein with less calories and fat that most sources. White-fleshed fish, like cod and tilapia are mild flavoured and easy to prepare. Try them faux-fried in the oven, grilled, or poached. Fish is rich in both vitamin B12 and folate.
IF YOU’RE LOOKING FOR…A LOW-CALORIE OPTION
You want: Prawns
Serving size: 100 g, cooked
Calories per serving: 119 calories
Protein per serving: 22 g protein
Fat grams per serving: 1.5 g fat
One medium prawn provides only seven calories, so feel free to enjoy this lean protein on a regular basis. Astaxanthin, an antioxidant that gives shrimp its pink colour, has been shown to reduce inflammation levels.
IF YOU’RE LOOKING FOR…A LAZY FISH OPTION
You want: Canned light tuna
Serving size: 1 can (165g)
Calories per serving: 142 calories
Protein per serving: 32 g protein
Fat grams per serving: 1.5 g fat
Canned light tuna is a great protein choice to top salads, pasta, soups, and more. With 32 grams of protein per can, canned light tuna is an excellent budget-friendly choice for those who want to enjoy more seafood. But what about the mercury? Mercury levels in tuna vary by species; albacore, found in solid white canned tuna, ranks the highest. However, canned chunk-light tuna, harvested from smaller fish, is considered a low-mercury option, with a third of the amount found in albacore. FDA guidelines recommend enjoying up to 12 ounces of low-mercury fish such as canned light tuna a week.
IF YOU’RE LOOKING FOR…A NUTRIENT BOOST
You want: Salmon
Serving size: 85 g, cooked
Calories per serving: 175 calories
Protein per serving: 19 g protein
Fat grams per serving: 10.5 g
Salmon is one of the best sources of the long-chain omega-3 fatty acids DHA and EPA, which can help prevent coronary disease, Alzheimer’s, and even ward off depression. A 100 g serving contains 2.3 grams of omega-3 fats, five times the recommended daily amount. And salmon is a low-mercury fish, making it a safe choice for regular consumption.
IF YOU’RE LOOKING FOR…A HIGH-PROTEIN VEGETARIAN OPTION
You want: Tempeh
Serving size: 3.5 ounces, cooked
Calories per serving: 195 calories
Protein per serving: 20 g protein
Fat grams per serving: 11 g protein
Tempeh, a fermented bean cake popular in Asian cuisine, is finally gaining popularity in the states. Packed with essential nutrients, tempeh is a good source of magnesium, copper, protein, and fibre. Since it’s fermented, the above nutrients (including protein) are easier to digest and absorb.
IF YOU’RE LOOKING FOR…A SUPER-CHEAP OPTION
You want: Lentils (cooked)
Serving size: 1 cup
Calories per serving: 230 calories
Protein per serving: 18 g
Fat grams per serving: <1g
Meat can be costly, but lentils are generally pretty affordable (and last a lot longer than meat does!) One cup of lentils contains the protein of three eggs, with less than one gram of fat. The combination of high fibre and high protein content makes them extremely satiating, and a powerhouse protein for weight loss. Eat them on their own, tossed in a salad, or in soup.
IF YOU’RE LOOKING FOR…HELP LOSING WEIGHT
You want: Greek yoghurt
Serving Size: 200 g
Calories per serving: 146 calories
Protein per serving: 20 g
Fat grams per serving: 4 g
A recent study in the Journal of Nutrition found that probiotics helped obese women lose nearly two times the weight compared to those who did not consume probiotics. The good bacteria found in yoghurt can also help improve GI function and give your immune system a boost. To reap the most benefits, stick with plain, low-fat yoghurt.
This article originally appeared on Women’s Health US.
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