7 foods rich in protein and low in fat

A healthy weight cannot be reached without enough protein, so this article offers a range of high-protein, low-fat foods.

7 foods rich in protein and low in fat

Protein is one of the body's most essential nutrients and plays a lot of important roles in most vital processes, an essential component of growth, bodybuilding, and cell regeneration.

In addition, protein helps in the process of burning calories, as protein digestion needs effort and time within the body, which leads to a long feeling of satiety, so a lot of diets these days depend on adopting high-protein and low-fat foods to help with weight loss.

Types of foods rich in protein and low in fat

There are several sources of protein that contain a small amount of fat, including:

  • Milk and low-fat dairy products

In addition to containing calcium, milk derivatives supply the body with a high amount of protein.

Half a cup of low-fat goat cheese contains 13 grams of protein for one gram of fat, while 100 grams of low-fat milk contains approximately 3 grams of protein for less than 1 gram of fat.

  • Eggs

Eggs are one of the most important sources of nutritional protein and the best for metabolisms in terms of the diversity of amino acids inside, and eggs contain an important range of vitamins, such as vitamin D, vitamin B12, and folic acid.

Due to the combination of fat and cholesterol in egg yolks, some people, especially athletes, may prefer to eat egg whites only for a high amount of protein and fat-free.

  • Whole Soy Beans

The importance of soybeans is that they contain high protein versus low saturated fat, so they are one of the best and most important plant-based protein sources.

Besides, soybeans are rich in fiber, lots of minerals, and vitamins, such as copper, magnesium, calcium, and vitamin C.

For food derived from soybeans, such as soy milk, it is preferable to read the nutritional information on the product and pay attention to additives and inward during the preparation of soy milk, it may affect the quantity of protein and existing carbohydrates, so it is usually preferable to choose sugar-free species.

  • Seeds and nuts

Flaxseeds, sesame, walnuts, and almonds are healthy snack choices because they contain a high amount of protein and unsaturated fat.

For example, 100 grams of almonds contains 21 grams of protein for a fat amount not exceeding 4 grams, in addition to calcium, iron, and potassium.

  • Fish

Fish are undoubtedly a primary source of omega-3 acids and vitamin D, in addition to which fish contain a high amount of protein.

Where 100 g of tuna contains 24 g of protein versus less than 1 g of fat.

  • Dehydrated Chicken Breast

Not surprising that the chicken breast is one of the best options for high-protein and low-fat foods, the single chicken breast contains approximately 27 grams of protein and a fat rate not exceeding 3 grams.

  • Legumes

Legumes such as lentils, chickpeas, and peas are the perfect choice for vegan people looking for high-protein and low-fat foods, supplying the body with a high amount of protein and little fat.

In addition, legumes contain a high amount of fiber along with vitamins and minerals, such as iron, copper, zinc, and vitamin B.

Recommended daily requirement of protein

After knowing the range of high-protein and low-fat foods, mention should be made of the amount of protein a person needs to eat, in fact, there is no constant protein quantity depending on the age group, as the daily protein need varies from person to person depending on body weight.

The recommended amount of protein is 0.8 grams of protein per kilogram of body weight to meet the basic need for your body health.

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