Skinless white meat poultry

Around 30 grams of protein are included in a 3.5-ounce (100-gram) serving of cooked chicken or turkey breast. To get the leanest meat, avoid dark meat cuts like drumsticks and thighs. The breasts, breast tenderloins (tenders), and wings are all-white meat. But generally, both white and dark meat chicken are an excellent source of nutrient-dense protein that supports weight loss, muscle growth, and overall good health.

If you're trying to cut back on calories and fat, try to skip the skin. For example, 3.5 ounces (100 grams) of roasted chicken breast with skin has 200 calories and 8 grams of fat, compared to 161 calories and 3.5 grams of fat in the same amount of skinless chicken breast.