High-Protein, Low-Fat Foods: Master Your Macros

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.

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
A list of 38 high-protein low-fat foods - including seafood, poultry, pork, bison, jerky, egg whites, dairy, tofu, seitan, lentils, & protein powder.

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

FoodServing SizeCalories (kcal)Protein (g)
(% of kcal)
Fat (g)
(% of kcal)
Carbs (g)
(% of kcal)
Whey isolate protein powder, unsweetened28 g9824 g
(100%)
0 g
(0%)
0 g
(0%)
Casein protein powder, unsweetened28 g10324.3 g
(100%)
0 g
(0%)
0 g
(0%)
Cod, cooked100 g8420 g
(98%)
0.3 g
(2%)
0 g
(0%)
Haddock, cooked100 g9020 g
(94%)
0.6 g
(6%)
0 g
(0%)
Tuna, cooked100 g13228 g
(91%)
1.3 g
(9%)
0 g
(0%)
Soy protein powder, unsweetened28 g11326 g
(90%)
1.4 g
(10%)
0 g
(0%)
Egg white protein powder, unsweetened28 g10020 g
(88%)
0 g
(0%)
3 g
(12%)
Egg whites, raw100 g5011 g
(88%)
0.3 g
(5%)
0.7 g
(7%)
Turkey breast, skinless, cooked100 g14730 g
(87%)
2.1 g
(13%)
0 g
(0%)
Halibut, cooked100 g11123 g
(87%)
1.6 g
(13%)
0 g
(0%)
Shrimp, cooked100 g10723 g
(86%)
1.8 g
(14%)
0 g
(0%)
Brown rice protein powder28 g10020 g
(84%)
0 g
(0%)
4.2 g
(16%)
Tilapia, cooked100 g12826 g
(83%)
2.7 g
(17%)
0 g
(0%)
Pea protein powder, unsweetened28 g10522 g
(81%)
1.6 g
(12%)
2.1 g
(7 %)
Chicken breast, skinless, cooked100 g16531 g
(80%)
3.6 g
(20%)
0 g
(0%)
Pork tenderloin, lean, cooked100 g14326 g
(78%)
3.5 g
(22%)
0 g
(0%)
Scallops, cooked100 g11121 g
(76%)
0.8 g
(6%)
5.4 g
(18%)
Whey concentrate protein powder, unsweetened28 g11020.4 g
(76%)
1.7 g
(14%)
2.5 g
(10%)
Non-fat plain Greek yogurt5.5 oz8315 g
(75%)
0 g
(0%)
5.5 g
(25%)
Tofu, lite, extra-firm, silken100 g387 g
(75%)
0.7 g
(16%)
1 g
(10 %)
Bison, lean only, cooked100 g16429 g
(75%)
4.6 g
(25%)
0 g
(0%)
Seitan100 g14125 g
(71%)
2.4 g
(14%)
5.9 g
(15%)
Non-fat milk, ultra-filtered8 oz7913 g
(70%)
0 g
(0%)
6 g
(30%)
Salmon, cooked100 g15626 g
(70%)
5.6 g
(30%)
0 g
(0%)
Lean beef, 5% fat, cooked100 g17427 g
(67%)
6.4 g
(33%)
0 g
(0%)
Beef jerky28 g8112 g
(65%)
1 g
(11%)
5.1 g
(24%)
Turkey jerky28 g7010 g
(61%)
0.5 g
(6%)
6 g
(33%)
Low-fat 2% cottage cheese4 oz9013 g
(58%)
2.5 g
(25%)
4 g
(17%)
Low-fat Greek yogurt, plain5.5 oz11916 g
(56%)
3.2 g
(24%)
6.4 g
(21%)
Tofu, extra-firm, silken100 g5574 g
(56%)
1.9 g
(30%)
2 g
(14%)
1% milk, ultra-filtered8 oz10113 g
(55%)
2.5 g
(22%)
6 g
(23 %)
Peanut butter powder12 g506 g
(47%)
1.5 g
(24%)
4 g
(29%)
Non-fat milk8 oz838.4 g
(43%)
0.2 g
(2%)
12 g
(55%)
Non-fat soy milk, plain8 oz645.6 g
(39%)
0.1 g
(1%)
9.4 g
(60%)
Edamame, shelled100 g11812 g
(38%)
5.3 g
(35%)
9.4 g
(27%)
Light soy milk, unsweetened8 oz685.4 g
(33%)
1.7 g
(22%)
8 g
(44%)
1% milk8 oz987.7 g
(32%)
2.2 g
(20%)
12 g
(48%)
Lentils, cooked100 g1169 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

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Photo of Collette Sinnott, RD, LD

Collette is a registered dietitian and has over a decade of experience working with athletes, children & adults on tube feeding, and people with chronic health conditions. She has been writing about food and nutrition since she was in high school and has a passion for sharing evidence-based information, especially on the topics of protein and the importance of maintaining muscle mass for healthy aging.

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