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. 41

    Triticale flour, whole-grain

    SR Legacy
    Cereal Grains and Pasta · 338 kcal per 100 g
    Protein high 13 g per 100 g · 26% DV
    About 17 g in 1 cup (130 g)
    Total Fat low 1.8 g per 100 g · 2% DV
    About 2.4 g in 1 cup (130 g)
  2. 42

    Macaroni, vegetable, enriched, dry

    SR Legacy
    Cereal Grains and Pasta · 367 kcal per 100 g
    Protein high 13 g per 100 g · 26% DV
    About 11 g in 1 cup spiral shaped (84 g)
    Total Fat low 1 g per 100 g · 1% DV
    About 0.874 g in 1 cup spiral shaped (84 g)
  3. 43

    Crackers, matzo, whole-wheat

    SR Legacy
    Baked Products · 351 kcal per 100 g
    Protein high 13 g per 100 g · 26% DV
    About 1.9 g in 0.5 oz (14.2 g)
    Total Fat low 1.5 g per 100 g · 2% DV
    About 0.213 g in 0.5 oz (14.2 g)
  4. 44

    Chives, freeze-dried

    SR Legacy
    Vegetables and Vegetable Products · 311 kcal per 100 g
    Protein high 21 g per 100 g · 42% DV
    About 0.042 g in 1 tbsp (0.2 g)
    Total Fat low 3.5 g per 100 g · 4% DV
    About 0.007 g in 1 tbsp (0.2 g)
  5. 45

    Whey, sweet, dried

    SR Legacy
    Dairy and Egg Products · 353 kcal per 100 g
    Protein high 13 g per 100 g · 26% DV
    About 19 g in 1 cup (145 g)
    Total Fat low 1.1 g per 100 g · 1% DV
    About 1.6 g in 1 cup (145 g)
  6. 46

    Pancakes, whole-wheat, dry mix, incomplete

    SR Legacy
    Baked Products · 344 kcal per 100 g
    Protein high 13 g per 100 g · 26% DV
    About 3.6 g in 1 oz (28.4 g)
    Total Fat low 1.5 g per 100 g · 2% DV
    About 0.425 g in 1 oz (28.4 g)
  7. 47

    Wild rice, dry, raw

    Foundation Foods
    Cereal Grains and Pasta · 359 kcal per 100 g
    Protein high 13 g per 100 g · 26% DV
    About 20 g in 1 cup (160 g)
    Total Fat low 1.7 g per 100 g · 2% DV
    About 2.7 g in 1 cup (160 g)
  8. 48

    Couscous, dry

    SR Legacy
    Cereal Grains and Pasta · 376 kcal per 100 g
    Protein high 13 g per 100 g · 26% DV
    About 22 g in 1 cup (173 g)
    Total Fat low 0.64 g per 100 g · 1% DV
    About 1.1 g in 1 cup (173 g)
  9. 49

    Semolina, unenriched

    SR Legacy
    Cereal Grains and Pasta · 360 kcal per 100 g
    Protein high 13 g per 100 g · 25% DV
    About 21 g in 1 cup (167 g)
    Total Fat low 1.1 g per 100 g · 1% DV
    About 1.8 g in 1 cup (167 g)
  10. 50

    Farro, pearled, dry, raw

    Foundation Foods
    Cereal Grains and Pasta · 344 kcal per 100 g
    Protein high 13 g per 100 g · 25% DV
    Total Fat low 3.1 g per 100 g · 4% 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.