Protein is a nutrient with many functions in the body. According to Oklahoma State University Extension, some of the functions of protein include making enzymes, hormones, muscles, organs, skin and hair. Protein is an important part of the diet, but as the Harvard School of Public Health points out, not all protein foods deliver the same number of calories and the same amount of fat. Choose a variety of lean protein sources as part of a healthy, balanced diet.
Poultry
Egg whites, chicken and turkey breast without the skin are lean protein choices. The National Heart, Lung, and Blood Institute reports that 1 oz. of these meats provides only 35 calories and 1g of fat. Two egg whites and 1/4 cup egg substitute provide the same number of calories and the same amount of fat. Yolks provide the majority of calories, cholesterol and fat in an egg, so by removing it, egg whites provide all the protein without the fat and cholesterol.
Fish
National Heart, Lung, and Blood Institute says 1 oz. of canned tuna in water and shellfish are lean proteins, providing 35 calories and 1g of fat. Generally, white fish is a lean protein source. Other lean fish that contain 55 calories and 2 to 3g of fat per 1 oz. serving include salmon, swordfish and herring. Harvard School of Public Health supports lean poultry and fish as healthy choices for protein. Fish, especially salmon, are a rich source for omega-3 fatty acids, which is another health benefit.
Dairy
Dairy products range in calorie and fat content. Full-fat and non-fat choices usually have the same protein content. Skim or 1 percent milk are best for lean sources of protein. A cup of skim milk has 8.4g protein and 0.4g fat. For yogurt and cheese, choose fat-free of low-fat varieties. Whey or casein protein powder is a derivative of milk protein that can be a lean source of protein.
Red Meat
For red meats including beef, pork or lamb, Harvard School of Public Health recommends choosing the leanest cuts such as tenderloin or a lean chop. For lamb, 1 oz. of lean chop has around 55 calories and 2 to 3g of fat, while 1 oz. of beef has around 75 calories and 5g fat. Choose red meats with minimal white fat, cut off excess fat before cooking and avoid marbling fat in the meat. Harvard School of Public Health also recommends choosing moderate portion sizes, and making red meat an occasional choice, less than 18 oz. per week, to decrease risk of colon cancer.
Plant Sources
Plants are naturally low in fat. However, plants are an incomplete protein source, meaning they lack one or more essential amino acids and should be eaten with a variety of plant sources for complete protein. Lean protein plant sources include soy, including tofu, soy milk, tempeh, edamame, and other legumes, such as black, lentil, pinto, kidney beans. A 1-cup serving of lentils has 18g protein and less than 1g of fat. Quinoa is a grain food that is high in protein, and is complementary to legume protein sources to make a complete protein.
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