What Is Lean Protein? The Best Low-Fat, High-Protein Foods
What counts as lean protein, which foods qualify, and why it matters for weight loss - a ranked guide to the best low-fat, high-protein options.
"Eat more lean protein" is common weight loss advice, but what actually counts as lean? Here is a clear definition plus a ranked guide to the best lean protein foods.
What Is Lean Protein?
The USDA defines lean as containing fewer than 10g of total fat, 4.5g of saturated fat, and 95mg of cholesterol per 100g serving. Extra lean tightens that to fewer than 5g total fat, 2g saturated fat, and 95mg cholesterol per 100g.
In practical terms, lean protein is any protein source where the majority of its calories come from protein rather than fat. The higher the protein-to-calorie ratio, the "leaner" the source.
The Best Lean Protein Foods Ranked
Tier 1: The Leanest (80%+ of calories from protein)
| Food (cooked) | Protein per 100g | Calories per 100g | % Calories from Protein |
|---|---|---|---|
| Egg whites | 11g | 52 | 85% |
| Chicken breast (skinless) | 31g | 165 | 75% |
| Turkey breast | 30g | 157 | 76% |
| Cod | 26g | 105 | 99% |
| Tilapia | 26g | 128 | 81% |
| Shrimp | 24g | 99 | 97% |
| Tuna (canned in water) | 26g | 116 | 90% |
These are the ultimate lean proteins - extremely high in protein with minimal fat. They are the foundation of any weight loss diet.
Tier 2: Very Lean (60–80% of calories from protein)
| Food (cooked) | Protein per 100g | Calories per 100g | % Calories from Protein |
|---|---|---|---|
| Pork tenderloin | 30g | 170 | 71% |
| Sirloin steak (trimmed) | 29g | 200 | 58% |
| Ground beef (93/7) | 29g | 185 | 63% |
| Greek yogurt (nonfat) | 10g | 59 | 68% |
| Cottage cheese (low-fat) | 12g | 72 | 67% |
| Salmon | 25g | 208 | 48% |
Salmon is fattier than other fish, but its fats are omega-3s - beneficial for heart health and inflammation. It is still a valuable protein source despite being less "lean" by strict definition.
Tier 3: Moderate (40–60% of calories from protein)
| Food | Protein per 100g | Calories per 100g | % Calories from Protein |
|---|---|---|---|
| Whole eggs | 13g | 155 | 34% |
| Ground beef (80/20) | 26g | 250 | 42% |
| Chicken thigh (skin-on) | 24g | 229 | 42% |
| Cheddar cheese | 25g | 403 | 25% |
| Peanut butter | 25g | 588 | 17% |
Whole eggs and chicken thighs are excellent foods - they are just not "lean" in the strict sense. If you are in a large calorie deficit, swapping thighs for breast and whole eggs for whites saves significant calories.
Lean Plant Protein Sources
| Food (cooked) | Protein per 100g | Calories per 100g |
|---|---|---|
| Edamame | 11g | 121 |
| Tofu (firm) | 8g | 76 |
| Lentils | 9g | 116 |
| Chickpeas | 9g | 164 |
| Tempeh | 19g | 192 |
Plant proteins tend to have a lower protein-to-calorie ratio than animal sources because they also contain carbohydrates. Edamame and tofu are the leanest plant options.
Why Lean Protein Matters for Weight Loss
When you are in a calorie deficit, every calorie counts. Choosing lean over fatty protein lets you eat more total protein within your calorie budget:
Example for a 500-calorie meal:
| Choice | Protein | Fat |
|---|---|---|
| 200g chicken breast + rice + vegetables | 62g | 7g |
| 200g chicken thigh (skin-on) + rice + vegetables | 48g | 26g |
Same calories, but the lean choice gives you 14g more protein. Over a full day, these swaps add up significantly.
This does not mean you should never eat fattier foods - just that during an active cut, lean protein is a more efficient use of your calorie budget.
Tips for Eating More Lean Protein
- Buy chicken breast instead of thighs when cutting.
- Choose 93/7 or 96/4 ground beef instead of 80/20.
- Use egg whites (or a mix of whole eggs + whites) for volume and protein.
- Eat fish twice a week - cod, tilapia, and tuna are extremely lean.
- Grill, bake, or air-fry instead of frying - no added cooking fat.
- Track your choices in Protein Pal to see the calorie difference lean swaps make.
The Bottom Line
Lean protein means high protein, low fat, and fewer calories per gram of protein. The leanest options - chicken breast, white fish, egg whites, and shrimp - let you maximise protein intake within a calorie budget. During weight loss, prioritising lean protein is one of the simplest swaps you can make for better results. For a complete food ranking, see our best protein sources guide.