Foods With The Highest Protein & Lowest Fat

Protein can be found in a wide variety of foods including vegetables and grains. Protein is the only natural source of essential amino acids. Because your body cannot produce the essential amino acids, it is important to eat enough protein each day to provide your body with the nutritional resources to grow and repair. However, not all foods provide a significant amount of protein, and many good sources of protein are high in fat. Fortunately, there are a few low-fat, high-protein foods.

Beans and Legumes

Beans and legumes are one of the best fat-free sources of protein. A 1-cup serving of kidney beans contains almost 15g of protein and 0g of fat. These foods also contain high amounts of carbohydrates and fiber, which make them great for boosting your energy and satisfying hunger.

Poultry

Poultry is the only meat with both high protein per serving and extremely low fat. A grilled chicken breast has roughly 33g of protein and only 3g of fat. Breaded, fried and baked chicken tend to contain more fat per serving due to the other ingredients, so be careful to make sure your recipes are low-fat as well.

Egg Whites

Eggs can be turned into a fat-free source of protein by removing the yolk. The egg yolk contains all of the fat and cholesterol. The egg white has about 5g of protein. Egg whites can be bland, so consider mixing them with other foods or adding spices to improve their flavor.

Fat-Free Dairy

Milk, cheese and yogurt should be bought in their low-fat or fat-free options. An 8 oz. glass of fat-free milk packs 8g of protein and no fat. Dairy is an excellent source of other important vitamins and minerals and should be included as part of your daily diet.