Protein is the most satisfying macronutrient, helping to suppress hunger between meals, making it one of the mainstays of the diet for anyone trying to lose weight.
This nutrient has other positive functions in our body, such as helping the growth and proper development of our body. To find it, you can go to animal or vegetable sources, depending on your preferences.
Find out which is the top 10 animal source proteins if you choose them to meet your daily protein requirements.
Top 10 Animal Source Proteins
1. Cut of Beef
Any beef or hind leg from a beef steer will be much thinner than any other type of cut. It is great for grilling or can be ground into fillet tartar . It has 134 calories and 25 g of protein.
When you buy it, look for organic meat, as it is much healthier for your body.
2. Bison
Those interested in exploring new meat options should consider lean bison meat . In general, it has always been called buffalo meat but this is a mistake. Compared to beef, bison has a more intense red color because there is less fat, as well as a richer flavor. An 85 g serving of raw bison rib has 152 calories and 21 g of protein.
3. Ham
Like beef, the leanest parts of pork are also found in the middle and lower hind legs of the pig, more popularly known as ham. 85 g of fresh roasted ham has 140 calories, 2.2 g of saturated fat and 19 g of protein.
4. Egg whites
When it comes to animal protein , egg whites are the leanest out there. One egg white contains approx. 17 calories, 0 from fat and 3.6 grams of protein. The white part, also known as albumin , contains about half of the total protein in eggs, in addition to potassium, magnesium, and riboflavin.
While egg whites are the source of egg protein, research has debunked the myth that the yolk raises cholesterol levels. Also, the yolk is where most vitamins and minerals are found.
5. Round steaks
Located in the center of the cow’s hind legs, it is probably the leanest cut of meat, but also the least flavorful, so consider marinating it for more flavor.
The round fillet is cylinder-shaped and can also be sliced very thin for sandwiches or reduced to soften it for use in other recipes. 85 grams of this meat contains 138 calories, 1.3 g of saturated fat and 25 of protein.
6. Scallops
Scallop, also known as scallops are the best choice when introducing protein in our diet. A single 85g serving of steamed scallops provides less than 100 calories and just 0.2% of saturated fat, providing 17g of protein.
7. Pork loin
The pork loin is a muscle located next to the spine, just below the center of the pork and near the rump. It is a lean cut of meat, has a strong pork flavor, and is delicious marinated and grilled.
85 g of roasted pork tenderloin contains only 139 calories, 1.3 saturated fat and 24 g of protein , a much healthier option than braised pork shoulder, with 227 calories 5.6 g of saturated fat and even less protein .
8. Chicken breast
The leanest cut of chicken is a skinless breast. Chicken breast tends to be a bit drier, however marinating the meat adds more flavor and keeps it moist.
85g of skinless breast stew only contains 128 calories, 0.84 of saturated fat and 26g of protein. This is a healthier option compared to a braised chicken thigh with the skin, which has 183 calories, 3.3 g of saturated fat and only 18 of protein.
9. Rainbow trout
Rainbow trout is a very heart-healthy type of fish and a better choice than wild lake trout because it is farmed in an ecologically responsible way.
85 g of cooked farmed rainbow trout has only 128 calories, 1.3 g of saturated fat, 1.5 g of polyunsaturated fat (which includes omega-3 fatty acids) and 20 of protein.
Omega 3 has several benefits for our body, including slowing down the speed with which triglycerides are produced in the liver.
10. Shrimp
Shrimp is one of the leanest animal proteins. You can consume 85g cooked and you will only ingest a total of 84 calories. This serving contains almost no saturated fat and 20 g of protein.
Make sure, when you buy them, check that it has an organic certification seal on the packaging.
Reference
- Lisa Chiu, 15 of the best lean animal proteins. For Livestrong [Revised July 2016]
