How Lean Is Lean
How lean is lean…
Understanding how protein reacts during cooking will help you decide how lean your protein choice should be. The leaner the protein food, the less fat and/or marbling the food will have. In addition, the leaner cuts contain fewer calories ounce for ounce, because the amount of fat per serving is less. It is important to understand that fat does not change the grams of protein per ounce, but does change the calories per ounce. On average, lean protein and medium lean proteins have an average of 7 grams of protein per 1 ounce.
Very lean proteins such as white meat poultry with the skin removed, fish such as sole and cod, shellfish, non-fat cottage cheese, egg whites and beans are generally the leanest of the proteins. These proteins should never be over cooked and non-stick pans should be used to keep these foods from sticking to the pan. As a rule, chicken retains its moistness when being grilled or roasted with the skin left on. When ready to eat the skin should be removed and discarded.Fish and shell fish can be grilled, poached, steamed, or baked and if not overcooked, these proteins will remain moist.
Lean proteinssuch as dark meat poultry, fatty fish such as salmon, tuna, and herring are great choices. In addition all low fat cheeses, low fat cottage cheese, and center cut loin chops from pork, lamb and veal are low in fat. As for beef, the leaner cuts such as flank steak and London broil will work but must be marinated and cooked low and slow to keep the meat from becoming chewy. I recommend using a crock pot when preparing these meats.
Medium fat proteinsare the protein foods which contain the most fat per serving and should be eaten infrequently. Most beef cuts fall into this category as well as whole eggs, whole mozzarella and ricotta cheese. Tofu is also a moderate fat protein, but unlike the above is heart healthy and is cholesterol-free.
Please see charts below for more information.
Cook Smart…
Chef Dave Fouts
Very Lean Protein choices have 35 calories, 7 grams protein, and 1 gram of fat per serving. One serving equals:
|
1 ounce |
Turkey breast or chicken breast, skin removed |
|
1 ounce |
Fish fillet (flounder, sole, scrod, cod, etc.) |
|
1 ounce |
Canned tuna in water |
|
1 ounce |
Shellfish (clams, lobster, scallop, shrimp) |
|
3/4 cup |
Cottage cheese, non fat or low fat |
|
2 each |
Egg whites |
|
1/4 cup |
Egg substitute |
|
1 ounce |
Fat-free cheese |
|
1/2 cup |
Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein |
Lean Protein choices have 55 calories, 7 grams protein, and 2-3 grams of fat per serving. One serving equals:
|
1 ounce |
Chicken- dark meat, skin removed |
|
1 ounce |
Turkey- dark meat, skin removed |
|
1 ounce |
Salmon, Swordfish, herring |
|
1 ounce |
Lean beef (flank steak, London broil, tenderloin, roast beef)* |
|
1 ounce |
Veal, roast or lean chop* |
|
1 ounce |
Lamb, roast or lean chop* |
|
1 ounce |
Pork, tenderloin or fresh ham* |
|
1 ounce |
Low fat cheese (3 grams or less of fat per ounce) |
|
1 ounce |
Low fat luncheon meats (with 3 grams or less of fat per ounce) |
|
1/4 cup
1/3 cup |
4.5% cottage cheese
Edamame, edible portion |
|
2 medium |
Sardines |
|
* Limit to 1-2 times per week |
|
Medium Fat Proteins have 75 calories, 7 grams protein, and 5 grams of fat per serving. One serving equals:
|
1 ounce |
Beef (any prime cut), corned beef, ground beef ** |
|
1 ounce |
Pork chop |
|
1 each |
Whole egg (medium) ** |
|
1 ounce |
Mozzarella cheese |
|
1/4 cup |
Ricotta cheese |
|
4 ounces |
Tofu (note this is a Heart Healthy choice) |
|
** choose these very infrequently |
|
This information is posted on the Department of Health and Human Services.
Source: Based on American Dietetic Association Exchange List
Tags: cooking meat, healthy cooking
