Choosing low-fat proteins

In modern times the amount of proteins of animal origin that we consume has increased significantly, and with it fat consumption. Not a plus point for your health.

Low-fat protein sources

When you choose a lean, lower-fat animal protein (such as fish), you will get a higher concentration of protein, weight for weight, than its higher-fat counterpart such as beef steak.
These low-fat choices are integral to a heart-healthy diet for the rest of your life. The higher fat animal proteins are associated with an increase in blood cholesterol levels and in the risk of cardiovascular diseases. They should be eaten only in limited quantities.

Low-fat protein sources include low- and reduced-fat dairy products, low-fat soya protein foods, poultry without skin, egg whites instead of whole eggs, and plenty of fish and shellfish.

Low-fat protein sources

Almonds (100g/3 ½ oz)
Protein	Total fat	Saturated fat
21g	55.8g	4.4g
Salmon (100g/3 ½ oz)
Protein	Total fat	Saturated fat
20.2g	11g	1.9g
Beef (lean) (100g/3 ½ oz)
Protein	Total fat	Saturated fat
23g	9.3g	3.8g
Prawns (peeled) (100g/3 ½ oz)
Protein	Total fat	Saturated fat
10.5g	7.5g	1.1g
Pork (lean) (100g/3 ½ oz)
Protein	Total fat	Saturated fat
21.4g	4.0g	1.4g
Eggs (1 medium) (100g/3 ½ oz)
Protein	Total fat	Saturated fat
8.1g	7.0g	2.0g
Chicken breast (no skin) (100g/3 ½ oz)
Protein	Total fat	Saturated fat
30.1g	4.5g	1.3g
Turkey breast (no skin) (100g/3 ½ oz)
Protein	Total fat	Saturated fat
29.9g	3.2g	1.0g
Cod fillet (100g/3 ½ oz)
Protein	Total fat	Saturated fat
19.4g	0.7g	0.1g
Lentils, cooked (100g/3 ½ oz)
Protein	Total fat	Saturated fat
7.6g	0.4g	0g