Foods high in protein and low in fat are crucial to any healthy eating plan. Proteins are the building blocks of the body, and too much fat can lead to disease and illness. The RDA (recommended daily allowance) or protein is 0.8 to 1.7g per kg of body weight; the exact amount is dependent on your activity level. The more active you are, the more protein your body will require. Fortunately, there are numerous food sources that are high in protein and low in fat.
Animal Protein
Animal meat is the best form of complete protein. Complete proteins are those that contain the eight essential amino acids that the body cannot produce; incomplete proteins are those without all eight essential amino acids. However, animal meats also can contain high amounts of fat. Trimmed, lean and properly-cooked meats are the best choices.
Animal meats that are high in protein and low in fat include: buffalo shoulder (0.023g fat, 1g protein), baked yellowfin tuna (0.04g fat, 1g protein), elk (0.077g fat, 1g protein), range-grazed beef (0.11g fat, 1g protein), white-meat turkey (0.114g fat, 1g protein), venison (0.115g fat, 1g protein), lean-only pork tenderloin (0.17g fat, 1g protein) and cubed-only braised lamb (0.241g fat, 1g protein).
Animal By-Product Protein
Foods produced from or by animals contain complete proteins and can be reduced fat. High-protein and low-fat animal by-products include: nonfat cow milk (0g fat, 1g protein), 2-percent reduced-fat goat milk (0.625g fat, 1g protein), egg white (0g fat, 1g protein) and 1-percent reduced-fat cottage cheese (0.071g fat, 1g protein).
Non-Animal Protein
The majority of non-animal protein sources contain incomplete proteins. The sources that are high in protein and low in fat that contain complete proteins include: tempeh (0.375g fat, 1g protein), dry-roasted soybeans (0.559g fat, 1g protein), firm tofu (0.538g fat, 1g protein) and quinoa (0.45g fat, 1g protein).
Due to the vast majority of non-animal foods containing incomplete proteins, you must consume a wider variety of foods if your diet consists mainly of non-animal sources. The wider variety will ensure all eight essential amino acids are ingested. Non-animal foods high in incomplete protein and low in fat include: seitan (0g fat, 1g protein), dried and cooked lentils (0.056g fat, 1g protein), black beans (0g fat, 1g protein), kidney beans (.077g fat, 1g protein) and Lima beans (trace fat, 1g protein).
Protein Powder
High-quality protein powder contains very little fat and has high bioavailability, meaning it is easily absorbed by the body. Protein powders contain whey, casein or soy protein, all of which are complete forms of protein.
References
- Essentials of Strength Training and Conditioning; Thomas R. Baechle and Roger W. Earle; 2000
- The Protein Counter; Annette B. Natow and Jo-Ann Heslin; 1997
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