Best High Protein And Low Fat Foods – Losing weight, building muscle, and general health is high on the priority list for many. Protein-rich, low-fat foods offer an unbeatable combination here. These foods provide the building blocks for strong muscles, keep you full for longer, and curb cravings – all while keeping unwanted fat under control.
Protein is an essential macronutrient for building and repairing tissue, promoting satiety, and strengthening the immune system. While healthy fats deserve a place in a balanced diet, it is important to consume fat in moderation to maintain weight or even lose weight, as this macronutrient is very high in calories.
Eating protein-rich, low-fat foods from whole sources can not only support your healthy weight loss but also improve your overall health and well-being. These foods are also ideal if you do strength training or bodybuilding.
These complete protein sources are rich in other important nutrients such as vitamins, minerals, and antioxidants, making them a real asset to your diet.
So if you want to increase your protein intake while keeping fat low, read on – here are the 24 best high-protein, low-fat foods that you can easily incorporate into your diet to achieve your health goals.
The 16 best high protein and low fat foods – the list
1. Edamame
- Serving size: 100 grams
- Calories: 121
- Protein: 12 grams
- Fat: 5 grams
Edamame is one of the rare plant-based protein sources that offers a complete protein profile. This means that it contains all the essential amino acids that the body needs, which is particularly important for building and maintaining muscle. Edamame also contains isoflavones with antioxidant properties that may promote overall health.
2. Beef Jerky – Best High Protein And Low Fat Foods on the go
- Serving size: 28 grams
- Calories: 60
- Protein: 10 grams
- Fat: 2 grams
Beef jerky is made by removing most of the fat from beef during the drying process. This makes it a convenient, high-protein snack with relatively low-fat content. If possible, look for dried meat products to are low in fat and sodium.
3. Lenses
- Serving Size: 1 cup
- Calories: 116
- Protein: 9 grams
- Fat: 0 grams
Lentils are a plant-based protein powerhouse high in fiber, iron, and folic acid. They are in the same category as beans, meaning they are a starchy vegetable and a source of carbohydrates. However, they also offer impressive amounts of protein, making them an excellent addition to dishes like salads and soups for a low-fat protein boost.
4. Turkey jerky
- Serving size: 28 grams
- Calories: 60
- Protein: 6 grams
- Fat: 0 grams
Turkey jerky has less fat than beef jerky but is still a hearty and filling snack that will keep you full between meals. It provides protein with minimal fat content, making it a good choice for those who want to reduce their fat intake while enjoying a tasty and portable snack.
5. Shrimp – Best High Protein And Low Fat Foods
- Serving size: 85 grams
- Calories: 84
- Protein: 20 grams
- Fat: 0 grams
Shrimp is a low-fat source of protein-rich in omega-3 fatty acids and selenium, which are important for heart health and the immune system. They are one of the leanest animal protein sources available, meaning they have one of the lowest fat levels relative to protein content, making them a fantastic choice for pescatarians and non-beef eaters.
6. Beef sirloin (top sirloin)
- Serving size: 100 grams
- Calories: 205
- Protein: 21 grams
- Fat: 13 grams
Beef sirloin offers a decent amount of protein while being leaner than other cuts, making it a good choice for those who want to eat
7. Pork tenderloin
- Serving size: 85 grams
- Calories: 122
- Protein: 22 grams
- Fat: 3 grams
Pork tenderloin is another lean source of protein that provides a range of vitamins and minerals such as thiamine, niacin, and selenium. Given pork’s bad reputation, it might shock most people to hear that pork tenderloin has less fat than chicken breast. That’s because it comes from the back of the pig, the less fatty part.
8. Cod – high in protein, low in fat
- Serving size: 100 grams
- Calories: 71
- Protein: 15 grams
- Fat: 0 grams
Cod is a mild-flavored fish that is low in fat and high in protein. It is also high in omega-3 fatty acids, which support heart and brain health. Cod is a particularly high-protein and lean seafood choice, making it a heart-healthy option for those looking to reduce their fat consumption.
9. Tilapia
- Serving size: 1 fillet (87 grams)
- Calories: 111
- Protein: 23 grams
- Fat: 2 grams
Tilapia is another lean fish option that is high in protein and low in calories. Tilapia’s mild flavor means it absorbs spices well, so you can adapt it to almost any flavor profile.
10. Flounder
- Serving size: 100 grams
- Calories: 88
- Protein: 19 grams
- Fat: 1 gram
Flounder is a lean fish with a subtle flavor. It is low in fat, making it a good choice for those who want to eat healthily without sacrificing taste.
11. Tuna – high in protein, low in fat
- Serving Size: 3 ounces (85 grams), Calories: 132
- Protein: 28 grams
- Fat: 1 gram
Tuna is a solid protein option, offering nearly 30 grams per 85-gram serving and just 1 gram of fat. Tuna is fantastic, not only because it’s inexpensive, but also because you don’t have to worry about it going bad in the fridge before you have a chance to make this fish dish. That’s why many nutritionists recommend having tuna as a pantry staple in case you need a serving of high-quality protein for a meal.
12. Cold cuts (chicken or turkey)
- Serving size: 100 grams
- Calories: 107
- Protein: 23 grams
- Fat: 2 grams
Cold cuts , especially those made from chicken or turkey, are a convenient source of protein for sandwiches and salads. However, pay attention to low-sodium and nitrate-free cold cuts so as not to endanger the healthy side. Sausages like chicken or turkey breast can be low-fat options, especially if you choose lean varieties. Choose options that are labeled “lean” or “low-fat.”
13. Cottage Cheese – High protein and low fat foods
- Serving size: 100 grams
- Calories: 98
- Protein: 11 grams
- Fat: 4 grams
Cottage cheese is a versatile and underrated source of protein. It is also an excellent source of calcium that can be enjoyed on its own or added to smoothies, salads or baked goods. You can enjoy cottage cheese savory or sweet by mixing it with spices to make a dip for chips or adding fresh fruit for a sweet post-workout snack. Just make sure to choose low-fat options, as more fat means less protein per weight.
14. Turkey bacon
- Serving size: 100 grams
- Calories: 107
- Protein: 16 grams
- Fat: 2 grams
Turkey bacon is a healthy substitute for regular bacon because it is lower in saturated fat. Although turkey bacon still contains some fat, Masi says it is generally lower in saturated fat and can be a flavorful option for those looking to reduce their overall fat consumption.
15. Low-fat quark – protein-rich and low-fat foods
- Serving size: 100 grams
- Calories: 59
- Protein: 10 grams
- Fat: 0 grams
Low-fat quark is a creamy and delicious protein-rich snack that can improve your intestinal health with its high probiotic content. To incorporate low-fat quark into your diet, Moody suggests using a natural version as a substitute for sour cream to get more protein with less saturated fat and fewer calories.
16. Chicken sausage
- Serving size: 100 grams
- Calories: 146
- Protein: 19 grams
- Fat: 4 grams
Chicken sausage is considered to be a lower-fat option than pork sausage. Many brands offer leaner sausages, such as B. Bilinski or Alfresco. For a healthier option, you want to look for chicken sausage products that are lower in sodium and fat.
Best High Protein And Low Fat Foods – nutrition plan for high-protein and low-fat foods
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Conclusion – 16 best high protein and low fat foods
Eating high-protein, low-fat foods is a great way to improve your overall health and well-being. These foods can help you maintain a healthy weight, build muscle, and improve your energy.
Incorporate some of these high-protein, low-fat foods into your diet to achieve your health goals and improve your lifestyle.
