High-Protein, Low-Fat Foods

This guide lists 38 high-protein, low-fat foods. They contain at least 25% of calories from protein and 35% or less from fat (with the majority containing 0-25% of calories from fat).

Nutrition information is obtained from Nutrition Value & USDA FoodData Central. As always, nutrition facts can vary between brands, so be sure to check individual products for the most accurate nutrition information.

You may also be interested in our articles High-Protein, Low-Carb Foods & High-Protein, High-Carb Foods.

We have separated the list into the following sections:

• High-protein, non-fat foods (< 1 g fat per serving & 5% or less of calories from fat)
• High-protein, low-fat foods (6%-25% of calories from fat)
• High-protein, moderate-fat foods (26%-35% of calories from fat)

The sections are organized in this order:

1. Highest percent of calories from protein
2. If the percent of calories from protein is equivalent, the food with the lower percent of calories from fat is listed first
3. If the percent of calories from protein & fat are equivalent, the food with more protein per gram (weight) is listed first

Serving sizes are standardized as follows:

• Cooked meat, fish, eggs, vegan meat substitutes, and legumes: 100 g
• Jerky: 28 g
• Cottage cheese: 4 oz
• Milk: 8 oz
• Yogurt: 5.5 oz
• Protein powder: 28 g
• Peanut butter powder: 12 g

High-protein, non-fat foods list

1. Egg white protein powder, unsweetened

• Per 28 g: 100 calories, 20 g protein, 0 g fat, 3 g carbohydrates
• 88% of calories from protein, 0% of calories from fat, 12% of calories from carbohydrates

2. Egg whites, raw

• Per 100 g: 50 calories, 11 g protein, 0.3 g fat, 0.7 g carbohydrates
• 88% of calories from protein, 5% of calories from fat, 7% of calories from carbohydrates

3. Non-fat plain Greek yogurt

• Per 5.5 oz: 83 calories, 15 g protein, 0 g fat, 5.5 g carbohydrates
• 75% of calories from protein, 0% of calories from fat, 25% of calories from carbohydrates

4. Non-fat milk, ultra-filtered

• Per 8 oz: 79 calories, 13 g protein, 0 g fat, 6 g carbohydrates
• 70% of calories from protein, 0% of calories from fat, 30% of calories from carbohydrates

5. Non-fat milk

• Per 8 oz: 83 calories, 8.4 g protein, 0.2 g fat, 12 g carbohydrates
• 43% of calories from protein, 2% of calories from fat, 55% of calories from carbohydrates

6. Non-fat soy milk, plain

• Per 8 oz: 64 calories, 5.6 g protein, 0.1 g fat, 9.4 g carbohydrates
• 39% of calories from protein, 1% of calories from fat, 60% of calories from carbohydrates

High-protein, low-fat foods list

1. Whey isolate protein powder, unsweetened

• Per 28 g: 98 calories, 24 g protein, 0 g fat, 0 g carbohydrates
• 100% of calories from protein, 0% of calories from fat, 0% of calories from carbohydrates

2. Casein protein powder, unsweetened

• Per 28 g: 103 calories, 24.3 g protein, 0 g fat, 0 g carbohydrates
• 100% of calories from protein, 0% of calories from fat, 0% of calories from carbohydrates

3. Cod, cooked

• Per 100 g: 84 calories, 20 g protein, 0.3 g fat, 0 g carbohydrates
• 98% of calories from protein, 2% of calories from fat, 0% of calories from carbohydrates

4. Haddock, cooked

• Per 100 g: 90 calories, 20 g protein, 0.6 g fat, 0 g carbohydrates
• 94% of calories from protein, 6% of calories from fat, 0% of calories from carbohydrates

5. Tuna, cooked

• Per 100 g: 132 calories, 28 g protein, 1.3 g fat, 0 g carbohydrates
• 91% of calories from protein, 9% of calories from fat, 0% of calories from carbohydrates

6. Soy protein powder, unsweetened

• Per 28 g: 113 calories, 26 g protein, 1.4 g fat, 0 g carbohydrates
• 90% of calories from protein, 10% of calories from fat, 0% of calories from carbohydrates

7. Halibut, cooked

• Per 100 g: 111 calories, 23 g protein, 1.6 g fat, 0 g carbohydrates
• 87% of calories from protein, 13% of calories from fat, 0% of calories from carbohydrates

8. Turkey breast, skinless, cooked

• Per 100 g: 147 calories, 30 g protein, 2.1 g fat, 0 g carbohydrates
• 87% of calories from protein, 13% of calories from fat, 0% of calories from carbohydrates

9. Shrimp, cooked

• Per 100 g: 107 calories, 23 g protein, 1.8 g fat, 0 g carbohydrates
• 86% of calories from protein, 14% of calories from fat, 0% of calories from carbohydrates

10. Brown rice protein powder

• Per 28 g: 100 calories, 20 g protein, 0 g fat, 4.2 g carbohydrates
• 84% of calories from protein, 0% of calories from fat, 16% of calories from carbohydrates

11. Tilapia, cooked

• Per 100 g: 128 calories, 26 g protein, 2.7 g fat, 0 g carbohydrates
• 83% of calories from protein, 17% of calories from fat, 0% of calories from carbohydrates

12. Pea protein powder, unsweetened

• Per 28 g: 105 calories, 22 g protein, 1.6 g fat, 2.1 g carbohydrates
• 81% of calories from protein, 12% of calories from fat, 7% of calories from carbohydrates

13. Chicken breast, skinless, cooked

• Per 100 g: 165 calories, 31 g protein, 3.6 g fat, 0 g carbohydrates
• 80% of calories from protein, 20% of calories from fat, 0% of calories from carbohydrates

14. Pork tenderloin, lean, cooked

• Per 100 g: 143 calories, 26 g protein, 3.5 g fat, 0 g carbohydrates
• 78% of calories from protein, 22% of calories from fat, 0% of calories from carbohydrates

15. Scallops, cooked

• Per 100 g: 111 calories, 21 g protein, 0.8 g fat, 5.4 g carbohydrates
• 76% of calories from protein, 6% of calories from fat, 18% of calories from carbohydrates

16. Whey concentrate protein powder, unsweetened

• Per 28 g: 110 calories, 20.4 g protein, 1.7 g fat, 2.5 g carbohydrates
• 76% of calories from protein, 14% of calories from fat, 10% of calories from carbohydrates

17. Bison, lean only, cooked

• Per 100 g: 164 calories, 29 g protein, 4.6 g fat, 0 g carbohydrates
• 75% of calories from protein, 25% of calories from fat, 0% of calories from carbohydrates

18. Tofu, lite, extra-firm, silken

• Per 100 g: 38 calories, 7 g protein, 0.7 g fat, 1 g carbohydrates
• 74% of calories from protein, 16% of calories from fat, 10% of calories from carbohydrates

19. Seitan

• Per 100 g: 141 calories, 25 g protein, 2.4 g fat, 5.9 g carbohydrates
• 71% of calories from protein, 14% of calories from fat, 15% of calories from carbohydrates

20. Beef jerky

• Per 28 g: 81 calories, 12 g protein, 1 g fat, 5.1 g carbohydrates
• 65% of calories from protein, 11% of calories from fat, 24% of calories from carbohydrates

21. Turkey jerky

• Per 28 g: 70 calories, 10 g protein, 0.5 g fat, 6 g carbohydrates
• 61% of calories from protein, 6% of calories from fat, 33% of calories from carbohydrates

22. Low-fat 2% cottage cheese

• Per 4 oz: 90 calories, 13 g protein, 2.5 g fat, 4 g carbohydrates
• 58% of calories from protein, 25% of calories from fat, 17% of calories from carbohydrates

23. 1% milk, ultra-filtered

• Per 8 oz: 101 calories, 13 g protein, 2.5 g fat, 6 g carbohydrates
• 55% of calories from protein, 22% of calories from fat, 23% of calories from carbohydrates

24. Low-fat Greek yogurt, plain

• Per 5.5 oz: 119 calories, 16 g protein, 3.2 g fat, 6.4 g carbohydrates
• 55% of calories from protein, 24% of calories from fat, 21% of calories from carbohydrates

25. Peanut butter powder

• Per 12 g: 50 calories, 6 g protein, 1.5 g fat, 4 g carbohydrates
• 47% of calories from protein, 24% of calories from fat, 29% of calories from carbohydrates

26. Light soy milk, unsweetened

• Per 8 oz: 68 calories, 5.4 g protein, 1.7 g fat, 8 g carbohydrates
• 33% of calories from protein, 22% of calories from fat, 45% of calories from carbohydrates

27. 1% milk

• Per 8 oz: 98 calories, 7.7 g protein, 2.2 g fat, 12 g carbohydrates
• 32% of calories from protein, 20% of calories from fat, 48% of calories from carbohydrates

28. Lentils, cooked

• Per 100 g: 116 calories, 9 g protein, 0.4 g fat, 20 g carbohydrates
• 27% of calories from protein, 3% of calories from fat, 70% of calories from carbohydrates

High-protein, moderate-fat foods list

1. Salmon, cooked

• Per 100 g: 156 calories, 26 g protein, 5.6 g fat, 0 g carbohydrates
• 70% of calories from protein, 30% of calories from fat, 0% of calories from carbohydrates

2. Lean beef, 5% fat, cooked

• Per 100 g: 174 calories, 27 g protein, 6.4 g fat, 0 g carbohydrates
• 67% of calories from protein, 33% of calories from fat, 0% of calories from carbohydrates

3. Tofu, extra-firm, silken

• Per 100 g: 55 calories, 7.4 g protein, 1.9 g fat, 2 g carbohydrates
• 56% of calories from protein, 30% of calories from fat, 14% of calories from carbohydrates

4. Edamame, shelled

• Per 100 g: 118 calories, 12 g protein, 5.3 g fat, 9.4 g carbohydrates
• 38% of calories from protein, 35% of calories from fat, 27% of calories from carbohydrates

Table: high-protein, low-fat foods

Food	Serving Size	Calories (kcal)	Protein (g) (% of kcal)	Fat (g) (% of kcal)	Carbs (g) (% of kcal)
Whey isolate protein powder, unsweetened	28 g	98	24 g (100%)	0 g (0%)	0 g (0%)
Casein protein powder, unsweetened	28 g	103	24.3 g (100%)	0 g (0%)	0 g (0%)
Cod, cooked	100 g	84	20 g (98%)	0.3 g (2%)	0 g (0%)
Haddock, cooked	100 g	90	20 g (94%)	0.6 g (6%)	0 g (0%)
Tuna, cooked	100 g	132	28 g (91%)	1.3 g (9%)	0 g (0%)
Soy protein powder, unsweetened	28 g	113	26 g (90%)	1.4 g (10%)	0 g (0%)
Egg white protein powder, unsweetened	28 g	100	20 g (88%)	0 g (0%)	3 g (12%)
Egg whites, raw	100 g	50	11 g (88%)	0.3 g (5%)	0.7 g (7%)
Turkey breast, skinless, cooked	100 g	147	30 g (87%)	2.1 g (13%)	0 g (0%)
Halibut, cooked	100 g	111	23 g (87%)	1.6 g (13%)	0 g (0%)
Shrimp, cooked	100 g	107	23 g (86%)	1.8 g (14%)	0 g (0%)
Brown rice protein powder	28 g	100	20 g (84%)	0 g (0%)	4.2 g (16%)
Tilapia, cooked	100 g	128	26 g (83%)	2.7 g (17%)	0 g (0%)
Pea protein powder, unsweetened	28 g	105	22 g (81%)	1.6 g (12%)	2.1 g (7 %)
Chicken breast, skinless, cooked	100 g	165	31 g (80%)	3.6 g (20%)	0 g (0%)
Pork tenderloin, lean, cooked	100 g	143	26 g (78%)	3.5 g (22%)	0 g (0%)
Scallops, cooked	100 g	111	21 g (76%)	0.8 g (6%)	5.4 g (18%)
Whey concentrate protein powder, unsweetened	28 g	110	20.4 g (76%)	1.7 g (14%)	2.5 g (10%)
Non-fat plain Greek yogurt	5.5 oz	83	15 g (75%)	0 g (0%)	5.5 g (25%)
Tofu, lite, extra-firm, silken	100 g	38	7 g (75%)	0.7 g (16%)	1 g (10 %)
Bison, lean only, cooked	100 g	164	29 g (75%)	4.6 g (25%)	0 g (0%)
Seitan	100 g	141	25 g (71%)	2.4 g (14%)	5.9 g (15%)
Non-fat milk, ultra-filtered	8 oz	79	13 g (70%)	0 g (0%)	6 g (30%)
Salmon, cooked	100 g	156	26 g (70%)	5.6 g (30%)	0 g (0%)
Lean beef, 5% fat, cooked	100 g	174	27 g (67%)	6.4 g (33%)	0 g (0%)
Beef jerky	28 g	81	12 g (65%)	1 g (11%)	5.1 g (24%)
Turkey jerky	28 g	70	10 g (61%)	0.5 g (6%)	6 g (33%)
Low-fat 2% cottage cheese	4 oz	90	13 g (58%)	2.5 g (25%)	4 g (17%)
Low-fat Greek yogurt, plain	5.5 oz	119	16 g (56%)	3.2 g (24%)	6.4 g (21%)
Tofu, extra-firm, silken	100 g	55	74 g (56%)	1.9 g (30%)	2 g (14%)
1% milk, ultra-filtered	8 oz	101	13 g (55%)	2.5 g (22%)	6 g (23 %)
Peanut butter powder	12 g	50	6 g (47%)	1.5 g (24%)	4 g (29%)
Non-fat milk	8 oz	83	8.4 g (43%)	0.2 g (2%)	12 g (55%)
Non-fat soy milk, plain	8 oz	64	5.6 g (39%)	0.1 g (1%)	9.4 g (60%)
Edamame, shelled	100 g	118	12 g (38%)	5.3 g (35%)	9.4 g (27%)
Light soy milk, unsweetened	8 oz	68	5.4 g (33%)	1.7 g (22%)	8 g (44%)
1% milk	8 oz	98	7.7 g (32%)	2.2 g (20%)	12 g (48%)
Lentils, cooked	100 g	116	9 g (27%)	0.4 g (3%)	20 g (70%)

What are the benefits of high-protein, low-fat foods?

High-protein, low-fat foods help you meet your protein needs without excess calories from fat. These foods make it easier to maintain your weight or lose weight.

How much protein should you eat each day?

The recommended intake of protein according to the Acceptable Macronutrient Distribution Range (AMDR) is 10-35% of total calories. For example, if you eat 2000 calories daily, an appropriate amount of protein is 200-700 calories or 50-175 grams daily.

A more precise way to calculate your protein needs is based on your weight. Most people benefit from eating 1.2-2.0 grams per kilogram of body weight. Our guide on recommended protein intake can help you determine your individual protein needs.

How much fat should you eat each day?

The recommended intake of fat according to the Acceptable Macronutrient Distribution Range (AMDR) is 20-35% of total calories. For example, if you eat 2000 calories daily, an appropriate amount of fat is 400-700 calories or 45-78 grams daily.

How to eat more protein without eating more fat

Choosing lean protein sources can help you meet your protein needs without excess fat intake. 

Lean proteins include fish & shellfish (like cod, haddock, tuna, halibut, shrimp, tilapia, & scallops), poultry (like skinless turkey & chicken breast), pork tenderloin, bison, beef & turkey jerky, egg whites, non-fat & low-fat dairy (like milk, Greek yogurt, & cottage cheese), light soy milk, extra-firm tofu, seitan, lentils, and protein powder.

More high-protein food guides

• Master Your Macros: High-Protein, Low-Carb Foods
• Master Your Macros: High-Protein, High-Carb Foods
• High-Protein Milk
• High-Protein Vegan Snacks
• High-Protein Dairy-Free Snacks
• Protein Content of Foods
• Vegan Protein Sources Chart

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