Protein is an important macronutrient for muscle building and appetite control, two keys to weight maintenance. Fat also plays a role in weight since this macronutrient helps slow digestion, keeping you full between meals. However, fat contains more calories per gram than protein and carbohydrates: 1 gram of fat contains 9 calories, while protein and carbohydrates provide 4 calories per gram.
Although it’s not all about calories in and calories out when trying to lose weight, a calorie deficit is necessary to achieve your goals. However, macronutrients do not exist in isolation and most foods contain several of them. Many protein-rich foods also contain fats and carbohydrates. So, choosing the right foods can be tricky for those looking to increase their protein intake without gaining too much weight. That said, there are four types of dietary fat: saturated, trans, monosaturated and polyunsaturated. Consuming the first two in excess can increase your risk of heart disease, while the latter can help reduce it.
Fortunately, this list compiles the best foods high in protein and low in fat, especially saturated fat. We’ll also look at the benefits of exercising in the afternoon and evening and how it can help you achieve your weight and fitness goals.
1. Low-fat cottage cheese
A ½ cup of low-fat cottage cheese provides:
- Protein: 13g
- Fat: <3g
- Saturated fat: <2g
Cottage cheese is rich and creamy, without a lot of saturated fat. “I love enjoying it on its own, topped with fruits and seeds, on toast or a whole-grain English muffin, mixed into a smoothie or pancake batter, and scrambled in eggs to make them super fluffy,” says Mandy Enright, MS, RD, Workplace Wellness Dietitian and Author of 30 Minute Weight Loss Cookbook: 100+ Quick & Easy Recipes for Sustainable Weight Loss. If you’re looking for ways to enjoy cottage cheese, try these Copycat Starbucks Spinach and Mushroom Egg Bites or this Cottage Cheese Snack Pot with Fruit.
2. Shrimp
One serving (3 oz) of raw shrimp provides:
- Protein: 17g
- Fat: <1g
- Saturated fat: 0g
“Shrimp is popular in shrimp cocktail form or as a great protein option for stir-fries and sheet pans,” says Enright. She likes to store it in the freezer because it thaws in about 15 minutes and can be quickly added to any meal. Our Green Bean, Eggplant, and Shrimp Stir Fries and Sheet Pan Shrimp Fried Rice make great healthy dinners.
3. Pork tenderloin
One serving (4 oz) of raw pork tenderloin provides:
- Protein: 24g
- Fat: 2g
- Saturated fat: <1g
“Did you know that pork tenderloin is as lean as a skinless, boneless chicken breast?” Enright asked. Pork tenderloin is easy to prepare on a weeknight. You can grill it, slow cook it, or stuff it for a fabulous low-fat dinner.
4. Skinless, boneless chicken breast
One serving (4 oz) of raw, skinless, boneless chicken breast provides:
- Protein: 25g
- Fat: 3g
- Saturated fat: <1g
A staple in most kitchens, skinless, boneless chicken breast is versatile, accessible and very low in fat. It’s a healthy addition to pasta or salads, and on its own makes the main protein in a delicious marsala dish. Make a big batch and use it in leftovers all week.
5. Chickpeas
One cup of canned, drained chickpeas provides:
- Protein: 11g
- Fat: 4g
- Saturated fat: <1g
“Chickpeas are a great, accessible and affordable plant-based protein,” says Alyssa Smolen, MS, RDN, CDN. Her favorite way to use this humble legume is in a plant-based chickpea salad sandwich. They also make a hearty base for zucchini and chickpea veggie burgers with Tahini-Ranch sauce or Chhole (chickpea curry).
6. Flaky white fish
One serving (4 oz) of raw tilapia provides:
- Protein: 23g
- Fat: 2g
- Saturated fat: <1g
Flaky white fish, like tilapia or mahi mahi, is extremely lean and quite versatile. It cooks quickly and makes the perfect protein for a hearty tomato broth or fish tacos.
7. Peas
One cup of raw peas provides:
- Protein: 8g
- Fat: <1g
- Saturated fat: 0g
Dried or frozen peas are a sturdy, slightly sweet and starchy legume. They add plant-based protein to a casserole or cereal bowl, and steal the show in a simple pea soup,
8. Fat-free Greek yogurt
A ½ cup of fat-free Greek yogurt provides:
- Protein: 13g
- Fat: <1g
- Saturated fat: 0g
Fat-free Greek yogurt is made from skim milk, but it’s still thick, creamy, and high in protein. “Adding fat-free Greek yogurt to your smoothie, morning oatmeal, or enjoying it topped with berries as a snack are all easy ways to add a dose of protein to your day,” Kaytee Hadley, MS, RDN , IFMCP, CPT, registered dietitian, personal trainer, and founder of Holistic Health and Wellness in Richmond, Virginia. Enjoying Lemon Blueberry Oatmeal overnight is like having dessert for breakfast.
9. Black beans
One cup of cooked black beans provides:
- Protein: 15g
- Fat: 1g
- Saturated fat: 0g
“Beans are one of my favorite low-fat sources of protein because they naturally contain lots of fiber, which is great for gut health and appetite regulation, and they’re much more affordable than meat “, explains Hadley. Black beans are a welcome addition to recipes like Vegetarian Fajitas, Cheesy Beef and Black Bean Casserole, and Slow Cooker Sweet Potato and Black Bean Chili.
10. Edamame
A ½ cup of shelled edamame provides:
- Protein: 9g
- Fat: 5g
- Saturated fat: <1g
This green soybean is full of calcium and protein. Buy the frozen version and use it in this spicy garlic instant noodle dish with edamame and red peppers, as a topping for a salad, or as a unique version of “hummus.”
11. Soy milk
A cup of soy milk provides:
- Protein: 8g
- Fat: 5g
- Saturated fat: <1g
If you don’t like dairy products, soy milk is a great alternative, rich in protein. Use it in a protein-rich chia pudding or in a variety of nutritious drinks.
12. Black-eyed peas
A ½ cup of cooked black-eyed peas provides:
- Protein: 5g
- Fat: 0g
- Saturated fat: 0g
This less common bean is high in protein and fiber, which helps increase your feeling of fullness. Black-eyed peas go well in salads, stews and dips.
13. Seitan
One serving (3 oz) of seitan provides:
- Protein: 15g
- Fat: <1g
- Saturated fat: 0 g
Seitan is a textured wheat product, high in gluten and high in protein. It mimics the texture of meat in dishes like these seitan barbecue sandwiches or these crispy seitan stir-fries.
14. Skimmed milk
A cup of skimmed milk provides:
- Protein: 8g
- Fat: 0g
- Saturated fat: 0g
Many people often forget that milk is a beverage naturally rich in protein and many other essential vitamins and minerals. Plus, it’s great for hydration and quite versatile, so you can use it in baked goods, soups, salad dressings, smoothies, oatmeal and more.
15. Eggs
A large egg provides:
- Protein: 6g
- Fat: 5g
- Saturated fat: 2g
Eggs are an excellent source of protein and vitamin D, essential for your overall health. Whip up a batch of hard-boiled eggs in the air fryer for a tasty snack, or make these veggie-filled Mushroom and Spinach Eggs Benedict or Tomato Sauce Eggs with Chickpeas and Spinach for weekend brunch.
16. Tofu
A ½ cup of tofu provides:
- Protein: 22 grams
- Fat: 11g
- Saturated fat: <2g
Although it may seem like tofu is high in fat, its protein-to-fat ratio is 2:1 and it is low in saturated fat. Many people’s favorite plant-based protein is tofu. “It contains probiotics since it is a fermented food and it takes on the flavor of any seasoning,” adds Smolen. Tofu can be used in soups, scrambled recipes and even desserts.
17. Peanut Butter Powder
Two tablespoons of peanut butter powder provide:
- Protein: 5g
- Fat: <2g
- Saturated fat:
Peanut butter powder has all the flavor of peanut butter without the fat. For reference, regular creamy peanut butter contains about 16 grams in 2 tablespoons. It’s a naturally protein-rich addition to sweet treats, like Chocolate Peanut Butter Protein Ice Cream or Dark Chocolate Peanut Butter Truffles.
18. Quinoa
One cup of cooked quinoa provides:
- Protein: 8g
- Fat: 4g
- Saturated fat: <1g
Quinoa is a whole grain rich in nutty protein and also high in fiber. These two nutrients help you feel more satisfied. Use quinoa to increase the content of these two nutrients in a lasagna, salad or risotto.
19. Turkey Breast
One serving (4 oz) of raw turkey breast provides:
- Protein: 27g
- Fat: 2g
- Saturated fat: <1g
Turkey breast is a simple, lean staple that makes great leftovers. You can cook it in an air fryer or try this simple herb and garlic roasted turkey breast recipe.
20. Tuna
One serving (3 oz) of drained canned tuna provides:
- Protein: 22g
- Fat: <1g
- Saturated fat: 0g
While tuna is considered an oily fish due to its omega-3 fatty acids, everyone’s favorite canned fish is actually low in saturated fat while still being high in protein. Use tuna to enjoy a classic comforting tuna melt or change the base of your burger.
Macronutrient Intake Recommendation
The Dietary Guidelines for Americans recommend that between 10 to 35 percent of an adult’s total calories come from protein, approximately 45 to 60 percent of calories come from carbohydrates, and 20 to 30 percent of calories come from fat.
The essential
If you’re looking to lose or maintain weight, these high-protein, low-fat foods can help you achieve your goals. Foods like beans, legumes, legumes, chicken, fish and more round out this list of the 20 best protein-rich foods. Lucky for you, there are countless ways to enjoy these foods deliciously.
News Source : www.eatingwell.com
Gn Health
