Every cell in the body contains protein and it is a major component of skin, organs, muscles and most body fluids. Adequate protein intake is necessary for the maintenance and growth of these cells. Most people in the U.S. eat enough protein to meet their needs, according MedlinePlus. However, diets high in animal proteins can contribute to heart disease and gout. Lean sources of protein are recommended for overall good health.
Fish
Fish is a lean source of protein, and some fish contain the essential omega-3 fatty acids, such as tuna and salmon. A 3-oz. portion of canned tuna packed in water contains 26g of protein, 1g of total fat and 0g of saturated fat and a 3-oz. serving of baked cod contains 21g of protein, 1g of total fat and 0g of saturated fat.
Poultry
Poultry is a lean source of protein. White meat is lower in fat than dark meat and a better choice for people who need to limit their fat intake. A 3-oz. portion of white meat poultry without the skin contains 26g of protein, 4g of total fat and 1g of saturated fat and a 3-oz. portion of dark meat poultry without the skin contains 24g of protein, 9g of total fat and 3g of saturated fat.
Soy Foods
Soybeans are the only plant food that contains all nine essential amino acids, making it a complete source of protein, like animal proteins. The fat in soy is primarily the heart-healthy polyunsaturated fat. A 1-cup serving of cooked soybeans contains 20g of protein 10g of total fat and 1.3g of saturated fat and a 4-oz. serving of tofu contains 9g of protein, 5g of total fat and 1g of saturated fat.
Beef
Beef is a good source of protein but is also a major source of saturated fat in the diet. People with high intakes of saturated fat are at a greater risk of having high blood cholesterol and heart disease. The leanest cuts of meat include round steaks, roasts, top loin, top sirloin, chuck shoulder and arm roast, according to the U.S. Department of Agriculture. A 3-oz. portion of round steak contains 27g of protein, 4g of total fat and 2g of saturated fat, a 3-oz. portion of sirloin contains 27g of protein, 4g of total fat and 1g of saturated fat and a 3-oz. portion of lean roast beef contains 24g of protein, 8g of total fat and 3g of saturated fat.
Pork
Pork is also a good source of protein but some cuts are also high in saturated fat. Lean cuts of pork include pork loin, tenderloin, center loin and ham. A 3-oz. portion of pork loin contains 28g of protein, 10g of total fat and 3g of saturated fat and a 3-oz. portion of ham contains 24g of protein, 10g of total fat and 3g of saturated fat. The Harvard School of Public Health recommends people limit their intake of red meat, including pork and beef, to no more than 18 oz. a week.
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