Lean Protein: Why We Need It & 5 Best Sources

Lean protein is a category of protein that is low in calories. Here's everything you need to know about it.  

Written by: Ishaan Arora Updated at: 2022-12-07 19:40

There are numerous resources available that advise people to include lean protein in every meal. But if you are not inclined towards using protein supplements, which are in fact one of the best sources of lean protein, there are a variety of foods you can enrich your diet with.

The benefits of protein go beyond building muscle and tissue recovery. Protein also helps regulate blood sugar and keeps you full for longer, making it useful for weight loss. However, the type of protein you choose matters, so let's start by understanding what lean protein is and why you should consume it.

What Is Lean Protein?

In layman's terms, lean protein is a protein that is low in carbs and fats or contains no carbs at all. As a result, lean protein allows you to get enough essential protein without adding extra calories.  Because the protein content remains intact, incorporating lean protein foods into your diet can help you achieve your goals without going hungry.

Also Read: 5 Common Diet Mistakes To Avoid

Why You Should Consume Lean Protein?

Consuming lean proteins provides your body with the vitamins and minerals it needs to keep your metabolism running smoothly. 

Pro Tip

Protein should also be consumed in proportion to one's body weight; for example, if you're an active individual then consuming 1.8 to 2.2 grams of protein per kilogramme of body weight is ideal, but if you don't exercise, 1 gram per kilogramme of body weight is sufficient.

Here are some great sources of lean protein.

Egg Whites

You can eat whole eggs as part of a healthy lifestyle, but if you’re looking for some extra gains, egg whites are what you should consume. One egg white has 0.5 grams of fat, more than 3 grams of protein, 0 carbs, and only 17 calories. So, if you want to lose weight, egg whites are an excellent choice.

Chicken Breast

Athletes' go-to protein source, chicken breast is one of the most popular cuts of chicken. It has a high protein content and a low-fat content, making it an excellent choice for people trying to lose weight. One small skinless chicken breast contains 185 calories, 31.1 g of protein, 1.06 g of saturated fat, and 5.72 g of total fat, according to the USDA.


Looking for a vegetarian source of lean protein? Then tofu is a particularly viable protein source to consider. Tofu contains 71 calories, 3.5 grams of fat, and 9 grams of protein, as well as adequate amounts of all essential amino acids.

Greek Yogurt

Struggling with a sweet tooth? Greek yoghurt could bean ideal way to beat your sugar cravings. A serving of greek yoghurt contains 15-20 grams of protein, whereas a serving of regular yoghurt contains only 9 grams.

Also Read: 5 Foods To Have Post Workout To Heal sore Muscles

Low Fat Cheese

For vegans, dairy products like cottage cheese are excellent sources of lean protein. 100 grams of paneer provide up to 11 grams of protein, according to USDA data.

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