6 High Protein, Low Fat Foods

The best eating plans include a lot of high protein, low fat foods. This is because protein gives your body energy and helps to build muscle instead of fat. Low fat foods serve to protect your body from saturated fats and cholesterol and work to keep your heart functioning well. This article will give you some food ideas to incorporate into your daily life.

1 – Egg Whites

Eggs may have gotten a bad rap for a while because of cholesterol, but the truth is that eating just the whites of the eggs can be a great source of protein. Egg whites are also low in fat, creating the perfect breakfast choice. Just one cup of egg whites will give you 26 grams of protein. Whether you scramble them or make them into an omelet, this choice will give your body energy and essential amino acids that are not created naturally.

2 – Black Beans

Most beans in general are a great source of protein and fiber and have little fat. Cooked black beans can be eaten with virtually any meal, so they are very versatile. One half cup of cooked black beans has 113 calories, 7.6 grams of protein and only .5 grams of fat.

3 – Wild Caught Salmon

There are also other types of seafood that will fit the bill for protein and low fat value.  However, salmon has an added bonus that heightens its nutritional value.  Salmon is packed with omega 3 and 6 essential fatty acid, which the body cannot produce yet needs for healthy living.

A three ounce serving of salmon has 121 calories, 16.9 grams of protein and 5.4 grams of fat.  Just remember to look for wild caught salmon in order to avoid all of the food coloring and other things that go into feeding farmed salmon.

4 – Cottage Cheese

A half cup serving of low fat cottage cheese contains 90 calories, 16 grams of protein and just 1 gram of fat.

    5 – Soybeans or Edamame

    Soybeans, or edamame as they are commonly called, are a nice addition to a lunch or dinner salad.  That, in combination with other vegetables, can provide a very nutritious meal.  A half cup of cooked soybeans has 127 calories, 11.1 grams of protein and 5.8 grams of fat.

    6 – Chicken

    Chicken is one of the obvious choices, but it is so versatile and full of nutrition it needs to be included.  The key with chicken is to make sure you remove the skin and avoid the dark meat.

    Chicken is best, nutritionally, when broiled, roasted or baked.  If frying, be sure to use canola or olive oil.  A four ounce serving of chicken is 196 calories, has 35.1 grams of protein and 5.1 grams of fat.

    Incorporate the above foods into your weekly meals, and reap the many health benefits of protein (without hurting your waistline)!


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    Posts By Sequoia
    • Cie Cheesemeister

      Great suggestions–some surprising–with all but the first one. However, I will never, never, never eat an egg white omelet–gag! The yolk is the good part and it’s full of nutrients. Very few people actually have to be so concerned about cholesterol that an egg is going to be a real problem.

    • LitD

      I know you post is old and you will never see this but for others I had to point out one thing. While the yolk may be full of nutrients its also has a few things that you should avoid in a diet. Also you need to consider your not just eating one egg. Most “good” diets (where your after high protein) have you eating 6 egg whites with one of the eggs inculding the yolk. If your not concerned with the cholesterol you soon will be eating that many eggs a day.

      I do aggree that egg white omelet is not for everyone; myself included. The only way I can eat them is boiled, but even that gets old day after day.

      There is also more foods that have hi protein low fat that are not listed here.
      A big one that should have made the list is Tuna. Bison is another good one when you can find it (wholefoods). Bla bla bla… Ill stop here; just seen your comment about cholesterol and had to reply. Im Just another person that has no clue like the one above.