Most white-fleshed fish (3.5 oz (100 g) plain, cooked serving) has less than 3 g of fat, 20–25 g of protein, and 85–130 calories. Bass, haddock, grouper, halibut, tilapia, and cod are lean white fish.
White-fleshed fish
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1
At 100 g, Greek yogurt offers 9 g of protein, normal has 4. The brand-specific plain or low-fat Greek yogurt has less than 2 g total fat and 10 g protein per 156 g.
Plain Greek yogurt
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2
Dry beans, peas, and lentils are pulses. Depending on kind, 1/2 cup (100 g) cooked has 20-25 g of protein. Legumes improve many health indices, including cholesterol.
Beans, peas, and lentils
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3
Protein in 3.5 oz (100 g) of cooked chicken or turkey breast is 30 g. For lean meat, avoid drumsticks and thighs. Breasts, tenderloins, and wings are white.
Skinless white poultry meat
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4
2% milk fat per cup Cottage cheese: 163 kcal, 28 g protein, 2.5 g fat. Half a cup of cottage cheese contains 10–15% of the calcium, potassium, phosphorus, magnesium, and zinc RDI.
Low fat cottage cheese
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5
Avoiding animal products makes tofu a good protein option. Tofu includes 71 calories, 3.5 g fat, and 9 g protein, containing all the essential amino acids, in a 3 oz (85 g) portion.
Tofu
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6
Lean beef cuts have less than 10 g of total fat and 4.5 g of saturated fat per 3.5 ounce (100 g) cooked serving. Choose 90% lean ground beef.
Lean beef
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7
Natural peanut butter oil is heart-healthy but high in calories. Regular peanut butter provides 500-600 calories, 50 g fat, and 24 g protein every 3.5 oz (100 g).
Powdered peanut butter
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8
Cereal from low-fat milk has protein.1% milk fat has 105 calories, 8 g protein, and 2 g fat per cup. protein, 146 calories, 8 g fat in 3.25% whole milk.
Low fat milk
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9
A few pork chops are USDA-designated “lean,” meaning they have less than 10 g of fat and 4.5 g of saturated fat per 3.5 oz (100 g) cooked serving.