Egg white (excluding yolk) is one of the most recommended foods with high protein and low fat. Two egg whites can provide 8g of the best quality protein, and the fat is about 0.1g. Its protein nutritional value is high, and it is easy to process and digest. It is very rare for adults to be intolerant (allergic) to egg white.

2. Skim milk powder

Skim milk powder is a good food to supplement protein. Two small bags (30g) of skim milk powder provide 10g protein, with about 0.5g of fat and rich in potassium, magnesium, zinc and calcium. Easy to digest.

Skim milk powder contains lactose, and many adults are lactose intolerant. Gastrointestinal symptoms may appear or worsen. At this time, low-fat yogurt or low-lactose milk can be used instead.

shrimp

Most fish and seafood are characterized by high protein and low fat. Shrimp is the most representative one. 100g of sea shrimp contains protein 16.8g, with only 0.6g of fat; 100g of prawn contains protein 18.6g, with only 0.8g of fat.

Except for a few allergic people, most adults have a good tolerance to prawns or seafood, even in a state of illness. There are many rumors that fish and shrimp are fasting, which is unfounded and unreliable.

4. Whey protein powder

Whey protein powder is albumin extracted from milk (casein is removed). 1 spoon (10g) contains 7.5g of protein and 0.7g of fat.

Easy digestion, high biological value, high amino acid score and high nutritional value.

Most adults are well tolerated, but occasionally allergic. Its disadvantage is that it tastes bad when used alone, and it can be used for seasoning or mixed with other foods.

When choosing a specific product, attention should be paid to purity. Some whey powder only contains about 30% whey protein, which I don't recommend.

5. Short peptide enteral nutrition solution

This is a special preparation, which is suitable for patients with serious illness and need to ensure protein intake. It is characterized by easy digestion and high nutritional value. It is best to use it under the guidance of a doctor or dietitian.

Special instructions:

The most typical high-protein and low-fat foods are egg white and skim milk (or low-fat milk). Eggs and milk are high-protein and high-fat foods.

Most fish and seafood are high-protein and low-fat foods.

Common meats such as pork, beef and chicken are usually high-protein and high-fat foods, but a few varieties are high-protein and low-fat foods.

Bean products are high-protein foods with moderate fat content.

Sea cucumber is not a good source of high-quality protein.

Grain is not a good source of high-quality protein.