What is Lean Protein? The ‘lean’ protein foods should choose

You’ve heard of the term “Lean Protein” somewhere, but it’s still quite vague about the term. Let’s find out what Lean Protein is and what ‘lean’ protein rich foods you should choose for your meal menu through this article!

What is Lean Protein?

Lean Protein is known to be a low-fat protein . According to USDA (US Department of Agriculture), in 28g of ‘lean’ protein, there is only about 2-3g of fat.

Lean protein is a type of protein that is low in fat

Lean protein helps to support the regeneration and recovery of muscle tissue, cells , especially muscle growth, so it is good for bodybuilders.

Foods such as: Chicken, dark meat, fish, … are rich in ‘lean’ protein, good for people with cardiovascular diseases because of their low fat and cholesterol content . It also helps in weight control because it is low in calories .

The ‘lean’ protein foods to choose

Source of ‘lean’ protein from animal meat

Lean meats of animals such as: Chicken, pork, lamb, beef are rich in ‘lean’ protein, specifically:

• Chicken breast : In 100g of chicken breast (without skin and bones) contains 109 calories, 22g protein and 1.6g fat (including 0.4g saturated fat).
• Lean pork loin: In each 100g lean pork loin contains 110 calories, 21g protein and 2g fat (of which less than 1g is saturated fat).
• Beef tenderloin : In 100g beef tenderloin provides 150 calories, 22g protein and 6.5g fat (of which 2.5g is saturated fat).
• Lamb tenderloin : In each 100g lamb tenderloin contains 115 calories, 20g protein and 4g fat (including 1g saturated fat).

Source of ‘lean’ protein from animal meat

For lean protein from lean meat, you can apply processing methods such as: Grilled, sautéed or stewed with sauces and served with vegetables, whole grains . Besides, you can add these lean meats to soups, salads or sandwiches to get enough nutrients.

‘Lean’ protein source from seafood

In seafood such as shrimp, salmon, tuna also contain a large amount of ‘lean’ protein and other nutrients, specifically:

• Shrimp: Each 100g serving of shrimp will contain 85 calories, 20g protein and less than 1g fat.
• Lobster : In 100g lobster contains 75 calories, 17g protein and less than 1g fat.
• Cod: In 100g of cod provides the body with 80 calories, 18g of protein and less than 1g of fat.
• Salmon: In 100g of salmon will provide the body with 140 calories, 20g of protein and 6g of fat (of which less than 1g is saturated fat).
• Tuna: Each 100g tuna can contain 100 calories, 22g protein and less than 1g fat.
• Oysters: In every 100g oysters provide 80 calories, 9g protein and 2g fat (of which 0.5g is saturated fat).

‘Lean’ protein source from seafood

For fish such as cod, halibut will easily dry out if not processed properly, so you should apply processing by steaming fish, grilling fish in foil or making sashimi, sushi, salad .

For oysters when added to salads, lime juice, cocktail sauce or vinegar will be very suitable to keep the nutrition. As for shrimp, you can process it into many dishes such as salad, stir-fry, grill and rim all very delicious.

Source of ‘lean’ protein from other foods

Certain types of plants or products from animals and plants also contain a high amount of “lean” protein that is good for health, specifically:

• Eggs: In each large egg contains 70 calories, 6g protein and 5g fat (including 1.5g saturated fat). In addition, egg whites will provide 17 calories, 3.6g of protein and contain no fat .
• Greek yogurt, low-fat yogurt: Each 200g of Greek yogurt provides 140 calories, 20g protein and 4g fat (including 2.5g saturated fat).
• Tofu: With 100g tofu will contain 90 calories, 9g protein and 4g fat (no saturated fat).
• Legumes: In 100g of lentils will have 115 calories, 9g protein and 0.3g fat (no saturated fat).

Source of ‘lean’ protein from other foods

Eggs are processed into many dishes such as boiled, fried, cooked porridge, soup, .. or added to salad, bread or used as a sauce for other dishes.

As for Greek yogurt, low-fat yogurt can be added to salads, marinated meats or processed desserts , combined with fruits.

Tofu fried or stir-fried is suitable, but to reduce fat, it should be eaten directly, or added to salads, stuffed and steamed dishes .

As for beans, you can steam, boil to eat directly or cook with rice, add to soups, porridge, add to salads are all very reasonable.

Above is information about lean protein, also known as Lean Protein, as well as the ‘lean’ protein foods that should be included in the meal. Hope the article will be useful to you.

Source: United States Department of Agriculture (USDA), Bureau of Broadcasting and Electronic Information

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