Nutrition facts

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.

Where the data comes from
  • USDA FoodData Central for whole and branded foods.
  • Open Food Facts for product photos and international labels.
  • Wikimedia Commons for photos of whole foods.
How sources are chosen
Your daily targets

Calories, vitamins, and minerals for your age, sex, size, and activity.

Work out your targets

All 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.

  1. 21

    Spaghetti, protein-fortified, dry, enriched (n x 6.25)

    SR Legacy
    Cereal Grains and Pasta · 374 kcal per 100 g
    Protein high 22 g per 100 g · 44% DV
    About 12 g in 2 oz (57 g)
    Total Fat low 2.2 g per 100 g · 3% DV
    About 1.3 g in 2 oz (57 g)
  2. 22

    Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

    Foundation Foods
    Beef Products · 123 kcal per 100 g
    Protein high 24 g per 100 g · 47% DV
    About 187 g in 1 roast raw (788 g)
    Total Fat low 2.4 g per 100 g · 3% DV
    About 19 g in 1 roast raw (788 g)
  3. 23

    Blackeye pea, dry

    Foundation Foods
    Legumes and Legume Products · 346 kcal per 100 g
    Protein high 21 g per 100 g · 42% DV
    Total Fat low 2.4 g per 100 g · 3% DV
  4. 24

    Spices, garlic powder

    SR Legacy
    Spices and Herbs · 331 kcal per 100 g
    Protein high 17 g per 100 g · 33% DV
    About 0.513 g in 1 tsp (3.1 g)
    Total Fat low 0.73 g per 100 g · 1% DV
    About 0.023 g in 1 tsp (3.1 g)
  5. 25

    Rye flour, dark

    SR Legacy
    Cereal Grains and Pasta · 325 kcal per 100 g
    Protein high 16 g per 100 g · 32% DV
    About 20 g in 1 cup (128 g)
    Total Fat low 2.2 g per 100 g · 3% DV
    About 2.8 g in 1 cup (128 g)
  6. 26

    Wheat, hard red spring

    SR Legacy
    Cereal Grains and Pasta · 329 kcal per 100 g
    Protein high 15 g per 100 g · 31% DV
    About 30 g in 1 cup (192 g)
    Total Fat low 1.9 g per 100 g · 2% DV
    About 3.7 g in 1 cup (192 g)
  7. 27

    Meat extender

    SR Legacy
    Legumes and Legume Products · 311 kcal per 100 g
    Protein high 42 g per 100 g · 83% DV
    About 37 g in 1 cup (88 g)
    Total Fat low 3 g per 100 g · 4% DV
    About 2.6 g in 1 cup (88 g)
  8. 28

    Leeks, (bulb and lower-leaf portion), freeze-dried

    SR Legacy
    Vegetables and Vegetable Products · 321 kcal per 100 g
    Protein high 15 g per 100 g · 30% DV
    About 0.03 g in 1 tbsp (0.2 g)
    Total Fat low 2.1 g per 100 g · 3% DV
    About 0.004 g in 1 tbsp (0.2 g)
  9. 29

    Flour, whole wheat, unenriched

    Foundation Foods
    Cereal Grains and Pasta · 370 kcal per 100 g
    Protein high 15 g per 100 g · 30% DV
    About 18 g in 1 cup (120 g)
    Total Fat low 2.7 g per 100 g · 3% DV
    About 3.3 g in 1 cup (120 g)
  10. 30

    Peppers, sweet, red, freeze-dried

    SR Legacy
    Vegetables and Vegetable Products · 314 kcal per 100 g
    Protein high 18 g per 100 g · 36% DV
    About 0.072 g in 1 tbsp (0.4 g)
    Total Fat low 3 g per 100 g · 4% DV
    About 0.012 g in 1 tbsp (0.4 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.