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
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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. 51

    Barley, hulled

    SR Legacy
    Cereal Grains and Pasta · 354 kcal per 100 g
    Protein high 12 g per 100 g · 25% DV
    About 23 g in 1 cup (184 g)
    Total Fat low 2.3 g per 100 g · 3% DV
    About 4.2 g in 1 cup (184 g)
  2. 52

    Shallots, freeze-dried

    SR Legacy
    Vegetables and Vegetable Products · 348 kcal per 100 g
    Protein high 12 g per 100 g · 25% DV
    About 0.111 g in 1 tbsp (0.9 g)
    Total Fat low 0.5 g per 100 g · 1% DV
    About 0.005 g in 1 tbsp (0.9 g)
  3. 53

    Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato

    SR Legacy
    Fast Foods · 156 kcal per 100 g
    Protein high 12 g per 100 g · 24% DV
    About 23 g in 6 inch sub (190 g)
    Total Fat low 2.7 g per 100 g · 3% DV
    About 5.2 g in 6 inch sub (190 g)
  4. 54

    Einkorn, grain, dry, raw

    Foundation Foods
    Cereal Grains and Pasta · 346 kcal per 100 g
    Protein high 15 g per 100 g · 30% DV
    Total Fat low 3.8 g per 100 g · 5% DV
  5. 55

    Bulgur, dry, raw

    Foundation Foods
    Cereal Grains and Pasta · 349 kcal per 100 g
    Protein high 12 g per 100 g · 24% DV
    About 16 g in 1 cup (140 g)
    Total Fat low 2.4 g per 100 g · 3% DV
    About 3.4 g in 1 cup (140 g)
  6. 56

    Buckwheat groats, roasted, dry

    SR Legacy
    Cereal Grains and Pasta · 346 kcal per 100 g
    Protein high 12 g per 100 g · 23% DV
    About 19 g in 1 cup (164 g)
    Total Fat low 2.7 g per 100 g · 3% DV
    About 4.4 g in 1 cup (164 g)
  7. 57

    Rolls, hamburger or hot dog, wheat/cracked wheat

    SR Legacy
    Baked Products · 269 kcal per 100 g
    Protein high 12 g per 100 g · 23% DV
    About 6 g in 1 roll (51 g)
    Total Fat low 3.6 g per 100 g · 5% DV
    About 1.8 g in 1 roll (51 g)
  8. 58

    Soup, beef broth, cubed, dry

    SR Legacy
    Soups, Sauces, and Gravies · 170 kcal per 100 g
    Protein high 17 g per 100 g · 35% DV
    About 0.623 g in 1 cube (3.6 g)
    Total Fat low 4 g per 100 g · 5% DV
    About 0.144 g in 1 cube (3.6 g)
  9. 59

    Winged bean tuber, raw

    SR Legacy
    Vegetables and Vegetable Products · 148 kcal per 100 g
    Protein high 12 g per 100 g · 23% DV
    Total Fat low 0.9 g per 100 g · 1% DV
  10. 60

    Kraft, Stove Top Stuffing Mix Chicken Flavor

    SR Legacy
    Baked Products · 381 kcal per 100 g
    Protein high 13 g per 100 g · 25% DV
    About 3.5 g in 1 NLEA serving (makes 1/2 cup prepared) (28 g)
    Total Fat low 4.1 g per 100 g · 5% DV
    About 1.1 g in 1 NLEA serving (makes 1/2 cup prepared) (28 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.