Protein Sources Categorized by Fat Content

Table of Contents

Different sources of protein can contain significant amounts of  fat.  Below is a representation of  various protein sources and if they are considered to contain low, medium or high fat content .

Low Fat

• All fish
• Egg whites
• Chicken without skin
• Turkey without skin
• Venison
• Rabbit
• Top round
• Eye of round
• Sirloin tenderloin
• Flank steak
• Veal
• Dry Beans

Medium Fat

• Chicken with skin
• Turkey with skin
• Roast beef
• Roast pork
• Roast lamb
• Veal cutlet
• Ground beef (regular)
• Steaks
• Canned salmon
• Oil-packed tuna
• Whole eggs
• Pork chops

High Fat

• Beef ribs
• Pork ribs
• Corned beef
• Sausage
• Luncheon meat
• Ground pork
• Hot dogs
• Fried chicken
• Fried fish
• Nuts
• Peanuts
• Peanut butter
  

From Health Magazine

Ingredients

1/4 teaspoon salt
1/4 teaspoon black pepper
4 (6-ounce) skinless salmon fillets (about 1 inch thick
Cooking spray
2 cups cherry tomatoes, halved
1/2 cup finely chopped zucchini
2 tablespoons capers, undrained
1 tablespoon olive oil
1 (2 1/4-ounce) can sliced ripe olives, drained

Preparation

1. Preheat oven to 425°.

2. Sprinkle salt and pepper over both sides of fish.

3. Place fish in a single layer in an 11- x 7-inch baking dish coated with cooking spray.

4. Combine tomatoes and remaining ingredients in a bowl; spoon mixture over fish.

5. Bake at 425° for 22 minutes.

Nutrition Information

Fiber 2g
Cholesterol 87mg
Iron 2mg
Sodium 424mg
Calcium 43mg
Calories 339
Fat 18g (Sat 4g, Mono 9g, Poly 4g)
Protein 37g
Carbohydrate 5g