What High Protein, Low Fat Foods Are Available To Eat?

by on May 27, 2012

in consumer

Consumer news, Consumer alerts and a Consumer's opinionThese days there are all kinds of reasons to pursue foods that are high in protein. Or just sources of protein like steak. Some folk suggest protein supplements but I was curious about what food sources were a good source of protein but wouldn’t add more girth. (AKA, pepperoni pizza!) I’m thinking I don’t need to spend more money on different or more food. I would just try and focus on supplementing what I already prepare and eat, but as low in fats as possible.

One source of protein is peanut butter. I have no problem downing gobs of peanut butter, but I don’t think that’s my best plan for the long run. For some, like vegetarians, getting protein is an important aspect and focus. But what is a good source?

Looking around, here’s what I saw on the web… where

the Recommended Dietary Allowance (RDA) for protein is 56 grams a day for men and 46 grams a day for women and should make up about 35% of your calories.

Over on WebMD, quoting the U.S. Department of Agriculture, the following are good sources of protein:

source (grams of protein)

  • 1 ounce meat, fish, poultry (7)
  • 1 large egg (6)
  • 4 ounces low-fat yogurt (6)
  • 4 ounces soy milk (5)
  • 3 ounces tofu, firm (13)
  • 1 ounce cheese (7)
  • 1/2 cup low-fat cottage cheese (14)
  • 1/2 cup cooked kidney beans (7)
  • 1/2 cup lentils (9)
  • 1 ounce nuts (7)
  • 2 tablespoons peanut butter (8)

WebMD points out the following lean forms/sources of protein:

Yogurt, oatmeal with milk, fat-free mozzarella, smoked salmon, hard-boiled eggs, edamame beans, round or tenderloin cuts of meat. Though someone warned me that fat-free cheeses are not very palatable.


According to AskMen.com, they have this to say about what there is for protein sources:

  • Beef Jerky: 1 ounce, ~70 calories, 1 gram of fat, 11 grams of protein. They suggest looking in health food stores for low salt/sodium versions. (1 gram of protein for 6 calories)
  • Egg Whites: 1 egg white, 15 calories, is fat and cholesterol-free, 4 grams of protein. (1 per 3)
  • Tuna: approximately 25 grams per can, 111 calories. (1 per 4)
  • Cottage Cheese: 1/2 cup of 2% cottage cheese contains on avg 16 grams of protein, only has 102 calories and 2 grams of fat (1 per 6)
  • Lentils: 1 cup has about 230 calories, 1 gram of fat and 18 grams of protein. (1 per 12)
  • Oatmeal: 1 packet of instant oatmeal has ~5 grams of protein, 105 calories and 2 grams of fat. (1 per 21)
  • Peanut butter: 1 Tablespoon contains about 4 grams of protein, 8 grams of fat and 95 calories. (1 per 23)


Over at Health-Alicious-Ness, they point out that low sodium Parmesan cheese has 41.6 grams of protein per 100 gram serving. Regular whole Parmesan at 35.8 grams of protein per 100 grams. This is the most of the cheeses.

Mature roasted soybeans have the most protein in the beans grouping, providing 39.6 grams of protein per 100 gram serving, or 68 grams per cup.

As far as low-calorie sources of protein, they indicate

  • Canned tuna, that has 1g of protein per 4.6 calories. Behind tuna, is
  • Dry roasted soybeans, at 1g per 11.4cal &
  • Parmesan cheese at 1g per 10.6cal.


So from what I’m seeing in my early foray into the web and what different sources are saying, I’ve got cottage cheese, tuna, and Parmesan cheese as options. (Options I’d easily gravitate to.) Below are my source links… I’ve not repeated everything they’ve said and their lists have more data in them. I selected the most productive looking forms of protein supply in this particular quest today. I thought I’d share with everyone.






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