Top 10 foods high in protein and low in fat
Ranked from USDA's reference data for whole and generic foods. Pick a food to see its full nutrition label.
- USDA FoodData Central for whole and branded foods.
- Open Food Facts for product photos and international labels.
- Wikimedia Commons for photos of whole foods.
Calories, vitamins, and minerals for your age, sex, size, and activity.
Work out your targetsAll foods high in protein and low in fat
Ranked by amount per 100 g, balancing every criterion across 7,011 USDA foods that report these nutrients.
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91
Cowpeas (blackeyes), immature seeds, frozen, unprepared
SR LegacyVegetables and Vegetable Products · 139 kcal per 100 gProtein high 9 g per 100 g · 18% DVAbout 14 g in 1 cup (160 g)Total Fat low 0.7 g per 100 g · 1% DVAbout 1.1 g in 1 cup (160 g) -
92
Lentils, sprouted, raw
SR LegacyVegetables and Vegetable Products · 106 kcal per 100 gProtein high 9 g per 100 g · 18% DVAbout 6.9 g in 1 cup (77 g)Total Fat low 0.55 g per 100 g · 1% DVAbout 0.424 g in 1 cup (77 g) -
93
Onions, dehydrated flakes
SR LegacyVegetables and Vegetable Products · 349 kcal per 100 gProtein high 9 g per 100 g · 18% DVAbout 0.448 g in 1 tbsp (5 g)Total Fat low 0.46 g per 100 g · 1% DVAbout 0.023 g in 1 tbsp (5 g) -
94
Peas, mature seeds, sprouted, raw
SR LegacyVegetables and Vegetable Products · 124 kcal per 100 gProtein high 8.8 g per 100 g · 18% DVAbout 11 g in 1 cup (120 g)Total Fat low 0.68 g per 100 g · 1% DVAbout 0.816 g in 1 cup (120 g) -
95
Turnover, meat- and cheese-filled, tomato-based sauce, reduced fat, frozen
SR LegacyMeals, Entrees, and Side Dishes · 215 kcal per 100 gProtein high 9.5 g per 100 g · 19% DVAbout 12 g in 1 piece turnover 1 serving (127 g)Total Fat low 5.5 g per 100 g · 7% DVAbout 7 g in 1 piece turnover 1 serving (127 g) -
96
Pillsbury, Crusty French Loaf, refrigerated dough
SR LegacyBaked Products · 243 kcal per 100 gProtein high 8.6 g per 100 g · 17% DVAbout 4.5 g in 1 serving (52 g)Total Fat low 2.9 g per 100 g · 4% DVAbout 1.5 g in 1 serving (52 g) -
97
Kanpyo, (dried gourd strips)
SR LegacyVegetables and Vegetable Products · 258 kcal per 100 gProtein high 8.6 g per 100 g · 17% DVAbout 0.541 g in 1 strip (6.3 g)Total Fat low 0.56 g per 100 g · 1% DVAbout 0.035 g in 1 strip (6.3 g) -
98
Soybeans, mature seeds, sprouted, cooked, steamed
SR LegacyVegetables and Vegetable Products · 81 kcal per 100 gProtein high 8.5 g per 100 g · 17% DVAbout 8 g in 1 cup (94 g)Total Fat low 4.5 g per 100 g · 6% DVAbout 4.2 g in 1 cup (94 g) -
99
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched
SR LegacyCereal Grains and Pasta · 348 kcal per 100 gProtein high 8.4 g per 100 g · 17% DVAbout 14 g in 1 cup (170 g)Total Fat low 2.9 g per 100 g · 4% DVAbout 4.8 g in 1 cup (170 g) -
100
Potsticker or wonton, pork and vegetable, frozen, unprepared
SR LegacyMeals, Entrees, and Side Dishes · 136 kcal per 100 gProtein high 8.3 g per 100 g · 17% DVAbout 12 g in 5 pieces 1 serving (145 g)Total Fat low 5.5 g per 100 g · 7% DVAbout 8 g in 5 pieces 1 serving (145 g)
Amounts are per 100 g, so compare serving sizes too: a food can rank high per 100 g but be eaten in small amounts. Similar foods, such as organ meats from different animals or different cuts of beef, appear once: the highest-ranked one is shown.
Data: USDA FoodData Central, Foundation Foods (2026-04-30 release) and SR Legacy (2018), with Foundation values preferred. Brand-name products aren't ranked, including the brand-name items in USDA's reference data. How rankings work · See percentages of your own daily needs · Search for the words “high protein low fat” instead
If you're limiting a nutrient for a health reason, follow your care team's guidance.