What Food Is Highest in Protein & Lowest in Fat?

The natural food highest in protein and lowest in fat is lean tuna meat. Freshly cut tuna requires no cooking and has the complete protein and amino acid pairing that builds lean muscle.

Ratio

Every ounce of raw tuna has 7 grams of protein and only 1 gram of fat. An 8-ounce serving of tuna would provide your entire suggested daily intake of protein with only 8 grams of fat.

Amino Acids

Some vegetables are high in protein but do not contain the essential amino acids to build new muscle. Tuna has the complete protein that the body will digest into building blocks of new cell structures.

Preparation

Uncooked tuna sashimi with skin removed is the best way to get all the nutrients from the fish. Cooking the tuna, even light searing, will kill some of the amino acids and may add fat depending on the cooking method.

Cut

Tuna cuts that appear deep red in color are higher in protein and lower in fat. Pinker pieces of raw tuna often contain small white flecks of fat that are visible from the surface of the product.

Supplements

Many supplement powders are derived from high protein sources such as egg whites, soybeans and whey. These processed dietary supplements are engineered to be high-protein and low-fat, but they lack the complete nutrition of raw tuna.

References

• What's The Highest Protein Content Food? Ask The Fitness Nerd
• WHFoods: Protein
• Fish, Tuna, Fresh, Bluefin, Raw