Lean protein is the high-protein, low-fat category — foods that hit 18g+ of protein per 100g with under 5g of fat. They're the backbone of cutting diets because the protein density keeps you full and preserves muscle while the low fat keeps total calories manageable. Most are fish, poultry, lean cuts of beef, or plant-based options like tempeh and seitan. The list below ranks them by protein-per-calorie — the higher up, the more efficient the calorie spend for the protein gain.
On a maintenance or surplus, a moderate-fat protein (chicken thigh, salmon, eggs) often produces better outcomes — easier to enjoy, more micronutrients, more saturating per bite. Lean proteins shine in cutting phases or when you have a fat budget to spend elsewhere.
SpotWell scans your plate and logs the exact macros — protein, carbs, fat, calories — in under a second. No barcode hunting, no manual entry, no estimation errors.
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