It also contains mg of potassium 8. According to the USDA, one large whole egg has One large egg white , on the other hand, has about 17 calories, 3. Eggs are naturally high in cholesterol, so there are concerns about this breakfast staple increasing the risk of heart disease.

However, results from studies evaluating the link between eggs and heart disease have been inconsistent, says the Mayo Clinic. But although eggs may have an undeserved negative reputation, in addition to being a source of lean protein, they contain carotenoid antioxidants lutein and zeaxanthin , which might help prevent macular degeneration, explains Nieves.

A study found evidence suggesting that consuming two to four eggs per week could reduce the risk of age-related macular degeneration. According to the American Optometric Association , these carotenoids protect the eyes from high-energy light waves and promote healthy cells in the eyes.

RELATED: How to Eat Eggs for Every Meal. Per the USDA , 4 oz of raw chicken liver has calories, It also includes 10 mg of iron 55 percent of the DV , 3, mcg of vitamin A percent of the DV , and 3 mg of zinc 27 percent of the DV.

Vitamin A is good for eyesight, notes the NIH. Another good source of lean protein is edamame, which are young soybeans — a classic Japanese snack. In one study , women who were recently diagnosed with breast cancer were assigned to eat either soy protein or a placebo that resembled soy protein for two to three weeks.

After the study, the women had surgery to remove the cancer. When researchers reexamined their breast tissue, the women in the soy protein group had genetic changes that could cause cancer to regrow, suggesting that soy may stimulate breast cancer in some women.

The American Cancer Society notes the latter potential benefit. More research is needed to say one way or the other. Are you looking for a rice substitute that provides lean protein? If so, a g serving of quinoa about ¼ cup has calories, 5 g of protein, no saturated fat, and 2.

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Roxana Ehsani, RD, LDN. Plant protein, such as tempeh, is considered lean. How Much Protein Do You Need? It Depends Although protein is a vital macronutrient, the AHA warns that most Americans eat far more protein than they need. RELATED: A Detailed Guide to Using MyPlate to Build a Healthy Diet Ready to make the switch to leaner sources of protein?

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Taste Test: Crickets. Taste Test: Mealworms. Editorial Sources and Fact-Checking. Resources Protein in Diet. April 13, Izadi V, Saraf-Bank S, Azadbakht L. Dietary Intakes and Leptin Concentrations. ARYA Atherosclerosis. September Harvard T. Chan School of Public Health.

Saturated Fat. American Heart Association. November 1, Bernstein AM, Sun Q, Hu FB, et al. Major Dietary Protein Sources and Risk of Coronary Heart Disease in Women. August 31, Protein and Heart Health. March 26, Dietary Guidelines for Americans, — [PDF]. Department of Agriculture and U.

It is stated that meat is not good for health because meat is rich in fat and cholesterol and high intakes are associated with increased blood cholesterol levels and coronary heart disease CHD. This paper reviewed 54 studies from the literature in relation to red meat consumption and CHD risk factors.

Substantial evidence from recent studies shows that lean red meat trimmed of visible fat does not raise total blood cholesterol and LDL-cholesterol levels. Dietary intake of total and saturated fat mainly comes from fast foods, snack foods, oils, spreads, other processed foods and the visible fat of meat, rather than lean meat.

Add beans to a soup or casserole. Make black bean burgers or garbanzo bean burgers from scratch. Shopping Tips Dried beans, peas and lentils are very inexpensive.

Dried lentils cook quickly, while dried beans and peas require more preparation time. Look for no-added-salt or low-sodium canned varieties, or rinse beans before cooking or eating to remove excess sodium. Choose fish high in omega-3 fatty acids such as mackerel, lake trout, herring, sardines, albacore tuna and salmon.

Low-sodium canned fish are also a healthy choice. Tofu is found in the refrigerated section of the grocery store. Choose cuts of meat that have the least amount of visible fat. Buy "choice" or "select" grades of beef rather than "prime.

Choose poultry that has not been injected with fats or broths. Minimize processed meats such as deli slices, bacon, ham, salami, sausages, hot dogs and jerky. Preparation Tips Feature vegetables, whole grains, beans, peas, lentils and fruits, with smaller portions of fish, low-fat or nonfat dairy, or lean unprocessed meats if desired.

Flavor any type of protein well with salt-free spices and herbs, garlic, and onion. When preparing meat, trim off visible fat or poultry skin before cooking and pour off the melted fat after cooking. If roasting a whole chicken or turkey, remove the skin before carving and serving the meat.

Use healthier cooking methods: bake, broil, stew and roast. Chill meat juices after cooking so you can easily skim off the hardened fat. Then you can add the juices to stews, soups and gravy. Play without Auto-Play Play Video Text.

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Many foods containing protein also contain B vitamins and magnesium, which help in metabolism, iron for oxygen transport in the blood, and zinc for a healthy immune system. Are You Getting Enough Lean Protein? According to MyPlate , protein needs are dependent on age, sex, and activity level.

Red meats, such as beef, pork, and processed meats, like beef jerky, salami and ham, have higher levels of saturated fats than other protein sources, and should be eaten in moderation. Eating too many foods high in saturated fats can raise LDL cholesterol, leading to an increase risk of heart disease.

If you choose to eat read meats, there are still ways to make healthy choices. Common examples of lean protein foods can include fish, nuts, seeds, shellfish, poultry, beans, and soy products. To celebrate American Heart Month and every month, try incorporating more lean meats into your weekly meals.

More studies continue to unravel the widely accepted claim that cholesterol is linked to cardiac events, which is not supported by evidence. But then again there are others that do show a correlation between dietary cholesterol and heart disease.

These varying results could be due to a number of extenuating circumstances like participants altering their diets in ways unsupportive of heart health from other angles.

In terms of leanness, opt for the skinless versions as the skin carries much of the saturated fat content. Even cooking the breast with the skin on and removing it prior to eating will still result in some saturated fat consumption as the fat seeps into the meat during cooking.

When it comes to pork, the tenderloin and the chop with little visible fat are the best lean cuts available. Steer clear of pork belly i. bacon and pork shoulder, if lean protein is the aim—these cuts are some of the fattiest meats you can find across all animal-based products.

Flaky white fish like cod, sea bass, halibut, and trout are all fantastic lean protein options. Plus, their mild taste and delicate texture lends perfectly to a variety of global dishes and regional cuisines, from Mexican to Indian, Middle Eastern to Asian. Good news for clam, shrimp, and lobster lovers out there: These healthy seafood options are all low in overall fat content including saturated fat and cholesterol , qualifying them as ideal lean protein options.

Plus, they are a natural source of iodine, a mineral supportive of thyroid health. While this may seem counterintuitive, fatty fish like salmon , tuna, anchovies, and sardines all meet the criteria for lean protein. This is because the fat they do contain is mostly unsaturated fat, which is actually tied to improved heart health, especially the omega-3 fatty acids that all four are incredibly rich in.

Eggs—whole eggs— are very healthy for you. Egg whites are basically pure, fat-free sources of protein and an excellent choice when aiming for lean protein. Given this balancing act, enjoying whole eggs in moderation is a great option.

One way to meld these two health objectives is to make a scramble or an omelet with two or three egg whites and one whole egg or opt to have whole eggs only a few times per week versus, say, every day. Low-fat dairy, like cottage cheese, yogurt, and milk, are also great lean protein sources.

As a fermented food, yogurt has the added bonus of probiotics , which will help to boost the healthy gut bacteria in your microbiome. A healthy gut microbiome means better digestion, immunity, brain health—the list goes on. Many people only think of animal-based foods when lean protein comes to mind, but plant-based options absolutely meet the criteria—and with added healthy benefits.

Soy-based tofu and tempeh, however, are complete protein sources like all animal proteins are, but not all plant proteins are while also offering fiber and plant compounds.

Beans , peas , and lentils , otherwise known as legumes, are incredible plant-based lean protein options that will also deliver on fiber, plant compounds, and other vitamins and minerals.

Dal, anyone? Quinoa is super high in protein and very low in fat. To add extra protein and heartiness to a grain bowl or side dish, opt for quinoa as your grain of choice or mix some quinoa into rice!

Similarly to pork, the tenderloin—where filet mignon comes from—will be the leanest beef option. Otherwise, look for steaks with as little visible white fat as possible. However, go easy with red meat, as excessive intake can contribute to inflammation has ties to chronic disease like heart disease and colon cancer.

What does "lean" and "extra lean" beef mean on a nutrition label? Accessed April 19, Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev.

Valk R, Hammill J, Grip J. Powdered peanut butter is a convenient protein source that has just a fraction of the calories and fat of regular peanut butter. Whether you drink it, cook with it, or add it to cereal, low fat milk is an easy way to get protein.

In comparison, a serving of whole milk with 3. That said, some research suggests that drinking whole milk may not increase heart disease risk, as was once thought, and may even help with weight management. Low fat milk is a good source of protein and can save you a significant amount of fat and calories compared with whole milk, especially if you consume it often.

A handful of pork cuts meet the U. Lean cuts include pork tenderloin, pork loin chops, and pork top loin or sirloin roasts. Pork tenderloin, the leanest cut, has calories, 21 g of protein , and about 2.

Like lean beef, lean pork is also an excellent source of several B vitamins and selenium and a good source of zinc. Learn more about eating pork. Pork is also rich in B vitamins, selenium, and zinc. A 3 oz 85 g serving has calories, 22 g of protein , and 2 g of fat.

Though the same serving also has milligrams mg of cholesterol, scientists have found that consuming cholesterol as part of a nutritious diet generally has little impact on the heart health of people who are not currently living with heart disease or high cholesterol.

However, the high amount of sodium often added to shrimp during processing may be of concern for some people. Learn more about eating shrimp. Unbreaded frozen shrimp are a convenient, low fat, high protein food.

Read nutrition labels when shopping to avoid products with high sodium content. One egg white contains less than 0. You can also buy powdered egg whites and egg white protein powders with minimal or no additives.

Half the protein in eggs comes from the whites, but the whites contain only trace amounts of fat and less than a quarter of the calories of whole eggs. Bison is leaner than beef, with fewer calories and less saturated fat.

This gives bison a healthier fat profile, including 3—4 times more anti-inflammatory omega-3 fats , particularly alpha-linolenic acid, which means consuming bison may yield some health benefits compared to other red meats.

Fish and beans have the least amount of calories per g while also containing g of protein depending on the food. A balanced, nutritious diet will include enough protein to fulfill the g recommendation.

Lean animal proteins include white-fleshed fish, skinless poultry, and cuts of red meat such as loin and round. Low fat dairy products, like cottage cheese, yogurt, and milk are also good sources of protein.

Plant proteins like beans, tofu, and powdered peanut butter offer ample protein too. Protein is essential for a healthy diet, helping to build muscle and tissue, regulate bodily processes, satiate, and manage weight. Making sure you get enough protein in your diet is important.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This is a detailed article about the health benefits of fish.

Fish is high in omega-3 fatty acids, and can help protect against many diseases. Yogurt is typically a healthy choice, offering benefits for heart health, weight management, and more. Here are 6 yogurt benefits for health. Protein is incredibly important for your health, weight loss, and body composition.

This article explains exactly how much protein you should eat. Beans and legumes offer health benefits as sources of fiber, important vitamins and minerals, and vegetarian protein. Discover the 9 healthiest beans…. This is a detailed article about legumes and their health effects.

Legumes are high in protein and fiber, but also contain anti-nutrients. Chicken comes in a variety of cuts, including breasts, thighs, wings and drumsticks. This article explores how much protein is in different cuts.

Cottage cheese is low in calories but very high in protein and healthy nutrients. This article explains why cottage cheese is so good for you. Tofu is a food made from condensed soy milk.

This article explains tofu's nutrients, health benefits, and potential downsides.