Madeleine Hull
Lean protein is an essential part of a healthy diet. Protein is a building block of the body, making up bones, cartilage, muscle, blood, and skin. Lean protein sources are those with minimal fat content, including lower-fat cuts of meat, skinless poultry, lower-fat dairy products, and plant protein. Lean proteins are especially beneficial for heart health, helping to lower the risk of cardiovascular disease and diabetes. They are also important for muscle maintenance and can help manage calorie intake by keeping you full for longer. Some examples of lean proteins include skinless chicken breast, low-fat Greek yoghurt, lentils, and white-fleshed fish such as cod and tilapia.
| Characteristics | Values |
|---|---|
| Definition | Lean protein is a protein source with minimal fat content. |
| Examples | Skinless chicken breast, skinless turkey breast, lean beef, pork loin, white-fleshed fish, low-fat Greek yoghurt, lentils, beans, tofu, cottage cheese, shrimp, eggs, salmon, tuna |
| Benefits | Building and maintaining muscle and tissue, promoting satiety, aiding weight management, reducing risk of cardiovascular disease, lower risk of diabetes |
| Daily Intake | According to the Dietary Guidelines for Americans 2020-2025, the protein Reference Daily Intake (RDI) for an adult who eats 2,000 calories a day is about 5.5 ounces (oz) per day or 10-35% of total calorie intake. |
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What You'll Learn
Lean protein sources and their benefits
Lean proteins are an essential component of a healthy and balanced diet. They are important for building and maintaining muscle and tissues in your body and helping regulate many body processes. They also help promote satiety (fullness) and may aid in weight management.
There are a variety of lean animal and plant sources of protein that can help you meet your quota. Lean animal proteins include white-fleshed fish, skinless poultry, and cuts of red meat such as loin and round. Seafood, such as fish and shellfish, is one of the most concentrated sources of protein. Cod and flounder are leaner and lower in calories than salmon and tuna. Both lean and fatty seafood are nutritious, but some may prefer leaner fish and shellfish.
Lean fish are rich in protein and vitamins and minerals like vitamin B12, selenium, and zinc. Fattier fish are richer in omega-3 fatty acids, which have powerful anti-inflammatory properties. It is best to enjoy a variety of seafood to ensure you get the most nutrients.
Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. To avoid unhealthy saturated fat, opt for lean or low-fat meat options such as lean ground beef, pork loin, or skinless chicken breasts.
Low-fat dairy products, like cottage cheese, yogurt, and milk are also good sources of protein. They are rich in protein as well as nutrients such as calcium, vitamins, and minerals.
Plant proteins like beans, tofu, and powdered peanut butter offer ample protein too. Beans and legumes are good sources of fiber, important vitamins and minerals, and vegetarian protein.
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How much lean protein should you eat?
The amount of lean protein you should eat depends on several factors, including your level of physical activity, age, weight, and muscle mass. While protein is essential for a healthy diet, it's important to remember that too much protein can have negative consequences, and a well-rounded diet should include a mix of proteins, carbohydrates, fats, vitamins, and minerals.
According to the Dietary Guidelines for Americans 2020-2025, the protein Reference Daily Intake (RDI) for an adult consuming 2,000 calories per day is about 5.5 ounces (oz) or 10-35% of total calorie intake. This equates to approximately 20 grams of protein at breakfast and then dividing the remaining amount between lunch and dinner. However, it's important to note that individual protein needs may vary, and those who exercise regularly or are older may require more protein. For example, endurance or strength athletes are recommended to consume 1.2 to 2 grams of protein per kilogram of body weight daily. Similarly, older adults around ages 65 to 70 may need to increase their protein intake to approximately 1 gram per kilogram of body weight to prevent muscle loss and bone fractures.
If you are overweight or obese and aiming for weight loss, a daily protein intake of 1.2–1.5 g/kg or 0.5–0.7 g/lb is recommended. On the other hand, if you are lean with a low body fat percentage, a higher daily protein intake may be beneficial to minimize muscle loss while losing weight. For those with a large muscle mass or in a significant caloric deficit, up to 1.5 g/kg of protein per day may be advantageous.
When determining how much lean protein to include in your diet, it's important to consider your individual needs and health status. Consulting with a doctor or registered dietitian before making significant changes to your diet is always advisable.
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Lean animal proteins
White-fleshed fish
Fish such as cod, flounder, grouper, halibut, tilapia, and bass are good sources of lean protein. They provide less than 3 g of fat, 20–25 g of protein, and 85–130 calories per 3.5 oz (100 g) plain, cooked serving.
Skinless poultry
Chicken and turkey breast are lean protein sources. A 3-ounce serving of skinless turkey breast provides 125 calories, 0.5 grams of saturated fat, and 25.6 grams of protein.
Red meat
Some cuts of red meat, such as loin and round, are considered lean. Lean beef typically has less than 10 g of total fat and no more than 4.5 g of saturated fat per 3.5 oz (100 g) cooked serving. The back of the cow, called the round, is where many of the leaner cuts are sourced. This includes the top round, bottom round, and sirloin tip steak.
Pork
Pork can be a lean protein option, but it's important to choose the right cut. Look for the word loin or chop on the label. Pork tenderloin, pork (loin) chops, and pork top loin or sirloin roasts are considered lean.
Eggs
Eggs are one of the leanest animal protein options. One large egg contains about 72 calories, 1.6 grams of saturated fat, and 6.3 grams of protein. The egg white is the leanest part of the egg, but the yolk contains the majority of the vitamins and minerals, so it's beneficial to eat the whole egg.
Seafood
Seafood options like shrimp, scallops, and oysters are also good sources of lean animal protein. They are high in protein and relatively low in calories and saturated fat.
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Lean plant-based proteins
Lean proteins are essential for a healthy diet, helping to build muscle and tissue, regulate bodily processes, satiate, and manage weight. While lean animal proteins such as white-fleshed fish, skinless poultry, and cuts of red meat are common sources of lean protein, there are also many plant-based options.
Plant-based proteins are a great way to get essential amino acids, but most do not contain all the essential amino acids, so it is important to eat a variety of plant-based proteins throughout the day.
One popular plant-based protein source is seitan, which is made from wheat gluten and closely resembles the look and texture of meat when cooked. It is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus. Soybeans are another whole source of protein, providing all the essential amino acids, as well as being rich in folate, vitamin K, and fiber.
Other plant-based proteins include beans, peas, and lentils, which are excellent sources of protein, fiber, folate, potassium, iron, and zinc. Nuts and seeds, such as almonds, hazelnuts, walnuts, peanuts, chia seeds, and sunflower seeds, are also rich in protein and provide healthy fats, vitamins, and minerals. Quinoa is a plant-based complete protein source, providing about 8 grams of protein and 5 grams of fiber per cooked cup.
For those looking for meat alternatives, mycoprotein is a non-animal-based protein derived from a type of fungus and is often used to produce meat substitutes. Spirulina is another plant-based option that contains high amounts of protein, magnesium, riboflavin, manganese, and potassium, and is also linked to improved immune system and blood pressure.
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Lean protein and muscle maintenance
Lean protein is an essential component of a healthy diet. Protein is a building block for the body, as bones, muscles, skin, and blood are all made up of protein. It is also vital for muscle maintenance and repair, helping to build and maintain muscle mass and tissues in the body.
When a food is defined as a "lean protein," it generally means it is a protein source with minimal fat content. This includes lower-fat cuts of meat, skinless poultry, lower-fat dairy products, and plant protein. Leaner cuts of meat tend to be higher in nutrients like vitamin D and dietary fibre, with less sodium and saturated fat than fattier protein sources.
To ensure you are consuming enough protein, it is recommended to eat a variety of lean protein foods. Lean animal proteins include white-fleshed fish, skinless poultry, and cuts of red meat such as loin and round. Low-fat dairy products like cottage cheese, yoghurt, and milk are also good sources of protein.
Some specific examples of lean animal proteins include:
- Skinless chicken breast
- Lean cuts of pork loin
- Ground beef (at least 90% lean)
- White fish, such as cod, haddock, grouper, halibut, tilapia, and bass
- Shellfish, including shrimp
- Skinless turkey breast
In addition to animal sources, there are also several plant-based sources of lean protein. While most plant-based proteins do not contain all the essential amino acids, it is still possible to ensure adequate consumption of these nutrients by including a variety of plant-based proteins in the diet throughout the day. Some examples of plant-based lean proteins include:
- Beans and legumes
- Tofu
- Powdered peanut butter
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Frequently asked questions
A lean protein diet includes protein sources with minimal fat content. This can include lower-fat cuts of meat, skinless poultry, lower-fat dairy products, and plant protein.
Lean animal proteins include white-fleshed fish, skinless poultry, and cuts of red meat such as loin and round. Seafood like fish and shellfish are also concentrated sources of protein.
Plant proteins like beans, tofu, and powdered peanut butter are good sources of lean protein.
Lean proteins are a great way to ensure you are getting enough protein while managing your calorie intake. They are also beneficial for those managing high cholesterol, high blood pressure, and diabetes.
The amount of protein you need depends on your level of physical activity, age, and health history. It's important to consult a doctor or registered dietitian before making big changes to your diet.
