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.

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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. 31

    Khorasan, grain, dry, raw

    Foundation Foods
    Cereal Grains and Pasta · 348 kcal per 100 g
    Protein high 15 g per 100 g · 30% DV
    Total Fat low 2.8 g per 100 g · 4% DV
  2. 32

    Cereals ready-to-eat, wheat, puffed, fortified

    SR Legacy
    Breakfast Cereals · 364 kcal per 100 g
    Protein high 15 g per 100 g · 29% DV
    About 1.8 g in 1 cup (12 g)
    Total Fat low 1.2 g per 100 g · 2% DV
    About 0.144 g in 1 cup (12 g)
  3. 33

    Noodles, japanese, soba, dry

    SR Legacy
    Cereal Grains and Pasta · 336 kcal per 100 g
    Protein high 14 g per 100 g · 29% DV
    About 8.2 g in 2 oz (57 g)
    Total Fat low 0.71 g per 100 g · 1% DV
    About 0.405 g in 2 oz (57 g)
  4. 34

    Flour, bread, white, enriched, unbleached

    Foundation Foods
    Cereal Grains and Pasta · 363 kcal per 100 g
    Protein high 14 g per 100 g · 29% DV
    About 20 g in 1 cup (137 g)
    Total Fat low 1.7 g per 100 g · 2% DV
    About 2.3 g in 1 cup (137 g)
  5. 35

    Goji berries, dried

    SR Legacy
    Fruits and Fruit Juices · 349 kcal per 100 g
    Protein high 14 g per 100 g · 29% DV
    About 4 g in 5 tbsp (28 g)
    Total Fat low 0.39 g per 100 g · 0% DV
    About 0.109 g in 5 tbsp (28 g)
  6. 36

    Tomatoes, sun-dried

    SR Legacy
    Vegetables and Vegetable Products · 258 kcal per 100 g
    Protein high 14 g per 100 g · 28% DV
    About 7.6 g in 1 cup (54 g)
    Total Fat low 3 g per 100 g · 4% DV
    About 1.6 g in 1 cup (54 g)
  7. 37

    Papad

    SR Legacy
    Legumes and Legume Products · 371 kcal per 100 g
    Protein high 26 g per 100 g · 51% DV
    Total Fat low 3.3 g per 100 g · 4% DV
  8. 38

    Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)

    SR Legacy
    Cereal Grains and Pasta · 352 kcal per 100 g
    Protein high 14 g per 100 g · 28% DV
    About 13 g in 1 cup spaghetti (91 g)
    Total Fat low 2.9 g per 100 g · 4% DV
    About 2.7 g in 1 cup spaghetti (91 g)
  9. 39

    Babyfood, meat, lamb, strained

    SR Legacy
    Baby Foods · 94 kcal per 100 g
    Protein high 14 g per 100 g · 28% DV
    About 3.1 g in 1 tbsp (22 g)
    Total Fat low 3.4 g per 100 g · 4% DV
    About 0.75 g in 1 tbsp (22 g)
  10. 40

    Teff, uncooked

    SR Legacy
    Cereal Grains and Pasta · 367 kcal per 100 g
    Protein high 13 g per 100 g · 27% DV
    About 26 g in 1 cup (193 g)
    Total Fat low 2.4 g per 100 g · 3% DV
    About 4.6 g in 1 cup (193 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.