Protein is a true powerhouse nutrient. Its most famous job is building and repairing muscle, but it’s also a secret weapon for feeling full and satisfied long after a meal. Getting enough protein is crucial—especially when you’re managing your weight—as it helps protect your hard-earned muscle.
What is one "Protein Serving"?
One serving of protein as: 2 tablespoons of cooked meat (about 30g cooked or 40g raw)
Each serving provides roughly 7 grams of protein. The calorie and fat content, however, can vary widely depending on the source.
Classifying Your Protein
To help you make the healthiest choices, we can break protein sources into three main groups based on their fat content.
1. Lean & Very Lean Protein (Your Best Friend)
This is your best choice and should be your go-to option.
Examples: Fish, skinless chicken breast, chicken tenderloin, lean pork, shrimp, crab, squid, and egg whites.
Energy: One serving provides about 35-55 kcal.
2. Medium-Fat Protein (The Everyday Choice)
These are very common in everyday meals.
Examples: Pork (hip/leg), chicken with skin, firm tofu, egg tofu, and whole eggs.
Energy: One serving provides about 75 kcal.
3. High-Fat Protein (Use Sparingly)
These should be eaten sparingly.
Examples: Bacon, sausages, pork ribs, and other fatty cuts of meat.
Energy: One serving provides about 100 kcal.
What Does One Protein Serving Look Like?
Here are some common examples to help you visualize a single serving:
Lean Group
Cooked Chicken Breast (skinless): 2 tablespoons
Cooked Fish: 2 tablespoons
Egg Whites: 2 large
Silken Tofu: 1 tube
Medium-Fat Group
Whole Egg: 1 large
Firm Tofu: ½ block
Meatballs: 5-6 small
High-Fat Group
Sausage: 1 link
Bacon: 1 slice
Vietnamese Pork Sausage (Moo Yor): 4 slices
Ham: 1 slice
A Quick Note: How You Cook Matters
Choosing lean protein is a fantastic start, but how you cook it matters just as much.
A skinless chicken breast is a perfect lean choice. But if you batter and deep-fry it, you add a massive amount of fat and calories, turning it into a high-fat meal.
Try to stick with cooking methods like boiling, steaming, grilling, or stir-frying with minimal oil. Choosing the 'right' protein and the 'right' cooking method ensures you get all the muscle-building benefits without the unwanted calories.