Lean Protein Sources

Our bodies need protein in order to build and repair muscle tissues, bone, nails, hair, organs and blood vessels.

It is important eat enough protein every day, ideally from lean sources of fish, poultry, seafood and other animal sources. Plants also contain protein; however, it requires more careful attention to get all of the building blocks of protein from plants. Below is a list of the leanest protein sources. Beef can be a lean source of protein, however there are many more choices of food that provide more protein per ounce with fewer calories than beef.

It is important to diversity your protein sources, and to eat a variety of protein each day.

Lean Protein Sources Ranked from Most Lean to Least Lean

Top 20 Leanest Animal Proteins Overall

• Cod
• Pollock
• Haddock
• Orange Roughy
• Scallops
• Shrimp
• Walleye
• Pike
• Perch
• Tilapia
• Elk
• Venison
• Antelope
• Turkey Breast
• Chicken Breast
• Wild Turkey
• Pheasant
• Grouse
• Rabbit
• Halibut

Extremely Lean Seafood

• Cod
• Pollock
• Haddock
• Orange Roughy
• Tilapia
• Walleye
• Pike
• Perch
• Shrimp
• Scallops

Very Lean Wild Game

• Elk
• Venison
• Antelope
• Bison (round)
• Moose
• Wild Rabbit

Very Lean Fowl

• Turkey Breast (skinless)
• Chicken Breast (skinless)
• Pheasant
• Grouse
• Quail
• Wild Turkey Breast

Lean Shellfish

• Scallops
• Shrimp
• Crab
• Lobster
• Clams
• Mussels
• Oysters

Lean Seafood

• Halibut
• Mahi-Mahi
• Snapper
• Sea Bass
• Yellowfin Tuna
• Swordfish

Moderately Lean

• Bison
• Ostrich
• Pork Tenderloin
• Top Round Beef
• Eye of Round Beef

Fatty Seafood (Healthy Omega-3 Sources)

• Salmon
• Trout
• Sardines
• Mackerel
• Bluefin Tuna