While carbohydrates are often vilified by diets, protein is usually given a pass and accepted as a suitable nutrient for even those on the strict diets. Protein is also known as a bodybuilder's best friend, as protein contains amino acids, which are the building blocks of muscles. In addition, amino acids are present in your skin, hair and nails and help to build cells across your body. Because of the important roles protein plays, you may want to ensure you have plenty of high-protein, low-fat foods in your diet.
Cod
All species of fish are high in protein, but not all of them are low in fat. Cod, though, has the best of both worlds and can be found in both fresh and salt water. A 3-oz serving of cod has 20 g of protein and just 1 g of fat, for a total of 90 calories, according to the Livestrong.com nutrition database. In addition, research has shown that cod may have unique weight-loss benefits. A study from the December 2009 issue of the journal "Nutrition, Metabolism and Cardiovascular Diseases" found that the more cod dieters consumed, the more weight they lost over an eight-week period.
Turkey Breast
Turkey can be high in protein and very low in fat, but you have to be careful which parts of the bird you use. Dark turkey meat is high in fat, but the light meat, such as that used for deli meat, tends to be high in protein and low in fat and overall calories. A 2-oz serving of sliced turkey breast contains 45 calories and has more than 7 g of protein, according to Livestrong.com's nutrition database. The serving contains less than 1 g of fat and about 2 g of carbohydrates. However, cooking methods and any condiments you add to your turkey breast can add calories and fat.
Tuna
Tuna is popular because it is inexpensive and convenient, as it is canned. As nutrition and fitness expert Michael Roussell explains, canned tuna does not require cooking and has a long shelf life, which makes it a primary choice of many strength-training athletes. Roussell also acknowledges, though, that there are many concerns about the safety of tuna due to its mercury content. Research indicates you may be able to eat one can of tuna each day without adverse consequences, but you may want to limit your consumption to err on the side of caution, according to Roussell. Regardless of the mercury content, tuna is low in fat and high in protein. If you are buying canned tuna, be sure to buy cans without oil, as that adds fat and calories.
Cottage Cheese
For those who are tolerant of lactose, dairy products can be good sources of protein. While many dairy sources, such as milk and yogurt, have significant levels of carbohydrates, cottage cheese is low in carbohydrates but high in protein. A half-cup serving of 1 percent cottage cheese contains 90 calories, 1 g of fat, 3 g of carbohydrates and 16 g of protein, according to Friendship Dairies. In addition, cottage cheese contains calcium and vitamin A.
References
- Livestrong: Calories in Wegmans Cod
- "Nutrition, Metabolism and Cardiovascular Diseases"; Consumption of Cod and Weight Loss in Young Overweight and Obese Adults on an Energy Reduced Diet for 8-Weeks
- Livestrong: Calories in Carolina Turkey Sliced Chicken Breast
- Michael Roussell: Mercury & Tuna: Setting the Record Straight
- Friendship Dairies: Our Products: 1% Lowfat Cottage Cheese
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