A List of Low-Fat Proteins: Foods That Are Rich in Protein but Low in Fat

Why is Protein Important?

Protein has many roles in our body. For example, it is an important component of all of our cells and it is needed for growth and repair of cells and tissue. Given its importance, it should not come as a surprise to learn that the average adult should consume between 40-55 grams of protein each day, depending on age and gender.

Unfortunately, many foods that are rich in protein are also high in fat, which of course is not healthy and leads to unwanted weight gain when over-consumed. Therefore, it is desirable to identify and eat foods that have a high protein content, but also a minimal fat content. Some people refer to such foods as “low-fat proteins”. This article provides a list of low-fat proteins that you might consider choosing if you’re interested in maintaining a low-fat, high-protein diet.

No Fat or Low-Fat Dairy Products

Cow’s milk is a rich source of protein as just a single cup of it provides about 15%-20% of the daily recommended protein total for adults. Unfortunately, milk and milk-based products can be loaded with fat as well. For example, whole milk is a whopping 3.25% fat and half-and-half is an astronomical 10-20% fat (depending on the brand consumed). A better choice is to select low-fat, or even no fat, milks and milk-based products. Skim milk, for example, has little to no fat and non-fat dairy creamers can be substituted in place of half-and-half for lightening coffee and tea with little or no loss of taste. Further, most people find no difference in taste between no fat yogurts and those that have fat, and some even prefer the taste of no fat yogurts (especially after they make the effort to acquire a taste for them).

Poultry (Including Eggs)

Poultry, such as turkey and chicken, are foods that are very high in protein content. For these meats, always select skin-free white meat and trim away all fat from the meat prior to cooking (fats de-solubilize when heated, so it’s best to trim them away before they are heated at a time when they are still solid). Do not cook poultry in butter or oil, but instead substitute vinegar or wine for these products. Further, avoid frying by cooking poultry by baking, grilling or broiling.

While we are on the subject of poultry, eggs are also a healthy low-fat, high protein food. An average-sized egg has only 1.5 grams of saturated fat, but provides about 10-15% of the recommended daily supply of protein. (However, eggs are high in cholesterol, so for that reason they should be eaten in moderation.)

Lean Red Meats

Red meats are absolutely loaded with protein. However, like other products, they must be selected carefully. It is always wise to choose the leanest cuts and, like with poultry, to trim away any visible fat prior to cooking.

Further, most grocery stores and butcheries offer ground beef of varying fat content. Although low fat ground beef costs more than does fattier meat, the nominal increase in cost is well worth the significant health benefit.

Fish

Fish is also an excellent choice for those seeking to eat low-fat, high-protein foods. Many fish are rich in omega-3 fatty acids, which are beneficial because they lower triglycerides (fats) in the blood. The best fish are cold-water fish, such as haddock and salmon, for example. It should be noted, however, that all fish should be de-skinned before being cooked as fish skin has a high fat content.

Certain Plant Foods

Some plant foods are rich in protein. For example, legumes (beans and lentils) and soybeans and products made from soybeans (e.g., tofu) are fine choices for those seeking to eat “low-fat proteins”. It is important to note, however, that many other plant foods should be avoided due to their increased fat content. These include, in particular, avocados and peanuts, for example.

This article is only meant to provide some basic background information regarding some popular low-fat, high-protein foods that you may wish to consider if you are seeking to improve your diet. It is not meant to replace the good advice of your doctor. Please consult your doctor before making any significant dietary changes.

References

BBC, Health: Protein: https://www.bbc.co.uk/health/treatments/healthy_living/nutrition/healthy_protein.shtml

Centers for Disease Control and Prevention, Protein: https://www.cdc.gov/nutrition/everyone/basics/protein.html

C.S. Platkin, The Seattle Times, A protein-rich, low-fat diet aids weight loss, studies say: https://seattletimes.nwsource.com/html/health/2002493103_platkin14.html

K. Schroeder, The Doctors of USC, University of Southern California, Eating a Diet Moderate in Protein-Rich Food: https://www.doctorsofusc.com/condition/document/10990

Mayo Clinic, Heart Disease: https://www.mayoclinic.com/health/heart-healthy-diet/NU00196