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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11
Emu, outside drum, raw
SR LegacyPoultry Products · 103 kcal per 100 gProtein high 23 g per 100 g · 46% DVAbout 20 g in 3 oz (85 g)Total Fat low 0.48 g per 100 g · 1% DVAbout 0.408 g in 3 oz (85 g) -
12
Peanut flour, defatted
SR LegacyLegumes and Legume Products · 327 kcal per 100 gProtein high 52 g per 100 g · 104% DVAbout 31 g in 1 cup (60 g)Total Fat low 0.55 g per 100 g · 1% DVAbout 0.33 g in 1 cup (60 g) -
13
Game meat, moose, raw
SR LegacyLamb, Veal, and Game Products · 102 kcal per 100 gProtein high 22 g per 100 g · 44% DVAbout 6.3 g in 1 oz (28.4 g)Total Fat low 0.74 g per 100 g · 1% DVAbout 0.21 g in 1 oz (28.4 g) -
14
Turkey breast, low salt, prepackaged or deli, luncheon meat
SR LegacySausages and Luncheon Meats · 109 kcal per 100 gProtein high 22 g per 100 g · 44% DVAbout 6.1 g in 1 slice (28 g)Total Fat low 0.83 g per 100 g · 1% DVAbout 0.232 g in 1 slice (28 g) -
15
Yeast extract spread
SR LegacyVegetables and Vegetable Products · 185 kcal per 100 gProtein high 24 g per 100 g · 48% DVAbout 1.4 g in 1 tsp (6 g)Total Fat low 0.9 g per 100 g · 1% DVAbout 0.054 g in 1 tsp (6 g) -
16
Beverages, Whey protein powder isolate
SR LegacyBeverages · 359 kcal per 100 gProtein high 58 g per 100 g · 116% DVAbout 50 g in 3 scoop (86 g)Total Fat low 1.2 g per 100 g · 1% DVAbout 0.998 g in 3 scoop (86 g) -
17
Seeds, cottonseed flour, low fat (glandless)
SR LegacyNut and Seed Products · 332 kcal per 100 gProtein high 50 g per 100 g · 100% DVAbout 14 g in 1 oz (28.4 g)Total Fat low 1.4 g per 100 g · 2% DVAbout 0.4 g in 1 oz (28.4 g) -
18
Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw
SR LegacyPork Products · 113 kcal per 100 gProtein high 23 g per 100 g · 46% DVAbout 19 g in 3 oz (85 g)Total Fat low 1.7 g per 100 g · 2% DVAbout 1.5 g in 3 oz (85 g) -
19
Vital wheat gluten
SR LegacyCereal Grains and Pasta · 370 kcal per 100 gProtein high 75 g per 100 g · 150% DVTotal Fat low 1.9 g per 100 g · 2% DV -
20
Sea lion, Steller, kidney (Alaska Native)
SR LegacyAmerican Indian/Alaska Native Foods · 93 kcal per 100 gProtein high 18 g per 100 g · 36% DVTotal Fat low 1.7 g per 100 g · 2% DV
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.