Fitness Together Georgia

As if things were not confusing enough, we actually have classifications for different kinds of protein-containing foods. Just like carbohydrate foods, different protein foods can have higher amounts of calories per ounce. This is usually the result of higher amounts of fat combined with the protein. Here is a quick breakdown of each classification:

Very Lean Protein

An example of a very lean protein is a grilled chicken breast. There will be less than 35 calories and less than 3 grams of fat per ounce. Very lean proteins can be consumed every day of the week and more than once per day.

Lean Protein

Salmon is a perfect example of a lean protein. Lean protein will have approximately 55 calories and 3 grams of fat per ounce. It is safe to eat lean proteins most days of the week, if not every day.

Medium Fat Protein

Steak lovers usually eat medium fat proteins, as a T-bone steak falls into this classification perfectly. Medium fat proteins have approximately 75 calories and 5 grams of fat per ounce. You may want to limit these proteins to twice a week. Of course, once you get this high on the scale, it can depend on your goals and level of activity.

High Fat Protein

This is the stuff that can get you into trouble. Examples are pastrami, pepperoni, and most cheeses (sounds like pizza). There can be as many as 100 calories and 8 grams of fat per ounce. Even if you are active, you may want to limit these kinds of foods to once a week or eat them in very small amounts if consumed daily.


Like I mentioned before, each classification is based on the amount of calories and fat they contain. Interestingly, as you go move up to the High Fat Proteins you will find more saturated fat. Saturated fats can be completely avoided, because they are not needed by the human body and are easily transferred to stored fat. Plus, it’s just not healthy for your cardiovascular system.

Kelly Huggins
Exercise Science, B.S.
Owner, Fitness Together