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Best Protein Sources

It’s likely you’ve heard the advice, “Eat lean protein.” But have you ever stopped to think about what “lean” really means?

I’ll tell you! “Lean” protein foods have less than 10 calories per each gram of protein. If math makes your head spin, then simply stick with eating the following list of foods and you can’t go wrong:
• chicken or turkey without the skin
• whitefish (flounder, red snapper, mahi mahi, etc.)
• tuna canned in water
• shellfish (shrimp, scallops, lobster,etc.)
• egg whites
• egg substitute
• fat free or lowfat dairy products (cheese, cottage cheese, yogurt)
• beans
• salmon
• sardines
• lunchmeat with less than 3g fat per ounce (use low sodium)

Here’s an easy way to determine whether you’re choosing a “lean” protein when you have a food label.
Step 1: Determine the number of grams of protein
Label example: 6g
Step 2: Add a zero to the end of the number in Step 1
Label example: 6g becomes 60
Step 3: Read the Calories
Label example: 167
Step 4: Compare the number determined in Step 2 (60), to the Calories (167)
Step 5: If the Calories are higher than the number in Step 2, then put the food back. This would mean you’re spending more than 10 calories for each gram of protein
Label example: 167 > 60….therefore, put the food back!


Make sense? If not, then please schedule an appointment to see the dietitian in the office: 520-319-6000.