12 Lean Protein Foods for Weight Loss

by Praveen Jadhav

Protein is an essential part of a balanced diet and consuming high protein has many health benefits, including muscle building, weight loss, and feeling fuller after eating.

There are a variety of lean animal and plant sources of protein that can help you meet your daily intake. Consider adding these 12 lean protein foods in your balanced diet.

Plain Greek Yogurt

Plain nonfat or low-fat Greek yogurt contains 15-20 grams of lean protein per 6-ounce serving. It also contains much less sugar that can help people looking to lose weight.

Low Fat Cottage Cheese

Low fat cottage cheese is an excellent source of lean protein and 1- cup of serving contains 163 calories and 28 grams of protein. It is also a good source of calcium.

White-Fleshed Fish

Most white-fleshed fish such as cod and halibut are quite lean and excellent source of protein, providing 85-130 calories and 20-25 grams of protein per 3.5-ounce plain choked serving.


Tofu is an excellent source of plant protein that provides adequate amounts of all the essential amino acids. It contains 9 grams of protein per 3-ounce serving of tofu.

Lean Beef

Lean beef is an excellent source of protein and also loaded with B vitamins, zinc, and selenium. A 4-ounce of lean beef has about 170 calories and 23 grams of protein.

Low Fat Milk

Low fat milk is a great source of protein and also contains calcium that is best for healthy bones and teeth. A 1-cup of low-fat milk contains 105 calories and 9 grams of protein.

Egg Whites

Egg whites are an excellent source of protein and several studies show that eggs can help people feel more satisfied and stop them overeating. One egg white contains 3.5 grams of protein.

Skinless White Meat Poultry

White meat chicken and turkey are rich in protein and low in fat. A 3.5-ounce serving of cooked chicken or turkey breast contains around 30 grams of protein.

Beans, Peas and Lentils

Beans, peas and lentils are great sources of protein and also high in fiber and low in fat. A ½-cup cooked serving provides an average 8 grams of protein.

Pork Loin

Pork loin is another lean protein choice and an excellent source of several B vitamins, zinc and selenium. A 4-ounce of pork loin has about 188 calories and 24 grams of protein.

Frozen Shrimp

Frozen shrimp are a convenient, low fat and high protein food. A 3-ounce serving of frozen shrimp has 110 calories and 22 grams of protein.

Powdered Peanut Butter

Powdered peanut butter is a convenient protein source and contains few calories and is low in fat. 2-tablespoons of peanut butter contain about 200 calories and 7 grams of protein.

There are several potential sources of protein that you can choose from when trying to lose weight. These protein sources also offer additional nutrients that benefit overall health.

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