High-protein, low-fat foods are healthy choices for most people on a diet as they fill you up without delivering a lot of calories from fat. Eat a variety of high-protein and low-fat foods to get a range of beneficial nutrients. If you have questions about choosing healthy foods or how to plan a healthy diet, talk to a physician or registered dietitian.
Protein and Eggs
Poultry, such as chicken and turkey, is high in protein and low in fat. A 3-oz. serving of chicken breast has about 29 g protein, while 3-oz. of turkey has about 13 g, according to Iowa State University Extension. A large egg white has about 6 g protein, and is nearly fat free. Choose white meat poultry, such as chicken breast, because it is lower in fat and cholesterol than dark meat, such as a drumstick, and remove the skin before you cook your meat. Grill or stew your poultry without fat instead frying it in oil or butter.
Seafood
Fish, such as walleye or Atlantic pollock, have nearly 20 g protein and about 1 g fat in a 3-oz. serving. Shellfish, such as shrimp, oysters and crab, are also high in protein and low in fat. Fatty fish, such as herring and mackerel, are slightly higher in fat, but they are still high in protein, and they provide heart-healthy omega-3 fats. Salmon, a fatty fish, has 18 g protein and 10 g fat per 3-oz. serving. Shellfish is high in cholesterol, so limit your intake if you are on a low-cholesterol diet.
Beans and Lentils
Beans and lentils have about 13 to 18 g protein per cup, and they are naturally cholesterol-free, low in fat and almost free from saturated fat. Beans and lentils are high in potassium and dietary fiber, and you can add them to salads, chili, soups and side dishes. Eat at least 2 cups of beans each week if you are on a 2,000-calorie diet to meet recommendations outlined in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Examples include garbanzo, kidney, navy, black and lima beans.
Reduced-Fat Dairy Products
Reduced-fat milk, yogurt and cheese are high in protein and low-fat or fat-free. Each cup of milk or yogurt, or 1.5-oz. serving of cheese, has about 8 to 13 g protein. Sugar-sweetened products, such as chocolate milk or flavored yogurt, are higher in calories and carbohydrates from sugar, but not higher in protein or fat than no sugar-added selections. A 2,000-calorie diet based on USDA guidelines includes three cups of low-fat or fat-free dairy products each day for their calcium, potassium and vitamin D.
References
- U.S. Department of Agriculture: Dairy and Egg Products
- U.S. Department of Agriculture: Poultry Products
- U.S. Department of Agriculture: Legumes and Legume Products
- U.S. Department of Agriculture: Finfish and Shellfish Products
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
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