As more people focus on improving their health in 2024, increasing protein intake has become a popular trend. Including lean proteins in your diet can help reduce body fat, build lean muscle, and enhance overall health. However, not all proteins are created equal, and opting for lean options is crucial to avoid potential health risks associated with high saturated fat and artificial ingredients.
When selecting healthy proteins, it's essential to consider three key criteria: low in saturated fat, calorie-controlled, and free of questionable ingredients. Here are some of the healthiest lean proteins to incorporate into your diet:
Cod
With only 75 calories and less than 0.5g of fat per 3 oz serving, cod is a high-protein, low-calorie seafood choice rich in essential nutrients like vitamin B12 and omega-3 fatty acids.
Haddock
Another excellent white fish option, haddock provides 76 calories, 0.5g of fat, and 17g of protein per 3 oz serving. It is a good source of B vitamins, selenium, and omega-3 fatty acids.
Chicken Breast
Skinless chicken breast offers 134 calories, 2.5g of fat, and 27g of protein per 3 oz serving. It is a popular lean protein choice known for its nutritional benefits and versatility.
Turkey Breast
Even leaner than chicken breast, turkey breast provides 125 calories, 2g of fat, and 25g of protein per 3 oz serving. It is an ideal option for those looking to increase protein intake while managing calorie consumption.
Fat-Free Cottage Cheese
With 104 calories and 15g of protein per cup, fat-free cottage cheese is a protein-rich dairy option that also supplies essential vitamins and minerals like calcium and vitamin B12.
Egg Whites
Low in calories and fat, egg whites offer 45 calories and 10g of protein per 3.5 oz serving. They are a highly absorbable protein source that can aid in building strength and reducing body fat.
Nonfat Plain Greek Yogurt
A 6-oz cup of nonfat Greek yogurt contains 92 calories, 16g of protein, and minimal fat. It is a rich source of protein and calcium, making it an excellent addition to a protein-rich diet.
Firm Tofu
For plant-based protein, tofu is a great choice, providing 72 calories, 3.5g of fat, and 9.5g of protein per 100g. Tofu is nutrient-rich and contains all essential amino acids.
Cooked Lentils
Lentils offer 115 calories, 9g of protein, and essential nutrients like iron and folate per 1/2 cup serving. They are rich in polyphenols and fiber, promoting muscle growth and overall health.
Chickpeas (Garbanzo beans)
With 105 calories and 5.5g of protein per 1/2 cup serving, chickpeas are a fiber-rich protein source that supports stable blood sugar levels and aids in weight management.
By incorporating these healthy lean proteins into your diet, you can boost your protein intake while supporting your overall health and wellness goals.
