Jul 28, 2023, 12:27 PM IST
The United States Department of Agriculture (USDA) defines a lean protein source as something with less than 10 grammes of total fat and 4.5 g or less of saturated fat per 100 g, or 3.5 ounces (oz).
It promotes weight loss, supports the immune system, and helps in building and maintaining muscles. It also helps to increase metabolism.
Egg whites are an amazing source of lean protein for your diet. A single egg offers 6 grammes of protein for 70 calories, and egg whites contain the majority of that protein.
This well-known grain is a great source for the daily intake of protein. One cup of cooked quinoa provides about 8 grammes of protein and 5 grammes of fibre. It is gluten-free, high in fibre, and good for losing weight.
Tofu is a great option as a lean protein food; it is rich in protein and fibre and has several health advantages. A half cup of firm tofu has 21.8 grammes of protein, 181 calories, and 11 grammes of fat.
Vegetarians may receive a lot of lean protein from cottage cheese. Cottage cheese contains up to 11 grammes of protein per 100 grammes. You can always use low-fat cottage cheese and cook it in a variety of ways.
One of the best sources of lean protein is plain Greek yoghurt with no additional sugar. 100 grammes of Greek yoghurt has up to 10 grammes of protein, which may provide up to 20% of your daily protein needs.
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