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. 61

    Snacks, popcorn, air-popped (Unsalted)

    SR Legacy
    Snacks · 382 kcal per 100 g
    Protein high 12 g per 100 g · 24% DV
    About 0.96 g in 1 cup (8 g)
    Total Fat low 4.2 g per 100 g · 5% DV
    About 0.336 g in 1 cup (8 g)
  2. 62

    Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted

    SR Legacy
    Baked Products · 287 kcal per 100 g
    Protein high 11 g per 100 g · 22% DV
    About 2.7 g in 1 mini bagel (2-1/2" dia) (24 g)
    Total Fat low 1.4 g per 100 g · 2% DV
    About 0.343 g in 1 mini bagel (2-1/2" dia) (24 g)
  3. 63

    Wheat bran, crude

    SR Legacy
    Cereal Grains and Pasta · 216 kcal per 100 g
    Protein high 16 g per 100 g · 31% DV
    About 9 g in 1 cup (58 g)
    Total Fat low 4.3 g per 100 g · 5% DV
    About 2.5 g in 1 cup (58 g)
  4. 64

    Potatoes, mashed, dehydrated, granules with milk, dry form

    SR Legacy
    Vegetables and Vegetable Products · 357 kcal per 100 g
    Protein high 11 g per 100 g · 22% DV
    About 22 g in 1 cup (200 g)
    Total Fat low 1.1 g per 100 g · 1% DV
    About 2.2 g in 1 cup (200 g)
  5. 65

    Rice and vermicelli mix, beef flavor, unprepared

    SR Legacy
    Meals, Entrees, and Side Dishes · 359 kcal per 100 g
    Protein high 11 g per 100 g · 22% DV
    About 6.6 g in 0.33 cup (61 g)
    Total Fat low 1.3 g per 100 g · 2% DV
    About 0.775 g in 0.33 cup (61 g)
  6. 66

    Millet flour

    SR Legacy
    Cereal Grains and Pasta · 382 kcal per 100 g
    Protein high 11 g per 100 g · 22% DV
    About 13 g in 1 cup (119 g)
    Total Fat low 4.3 g per 100 g · 5% DV
    About 5.1 g in 1 cup (119 g)
  7. 67

    Pulled pork in barbecue sauce

    SR Legacy
    Meals, Entrees, and Side Dishes · 168 kcal per 100 g
    Protein high 13 g per 100 g · 26% DV
    About 33 g in 1 cup (249 g)
    Total Fat low 4.4 g per 100 g · 6% DV
    About 11 g in 1 cup (249 g)
  8. 68

    Spanish rice mix, dry mix, unprepared

    SR Legacy
    Meals, Entrees, and Side Dishes · 363 kcal per 100 g
    Protein high 11 g per 100 g · 21% DV
    About 7.4 g in 0.5 cup (70 g)
    Total Fat low 1.6 g per 100 g · 2% DV
    About 1.1 g in 0.5 cup (70 g)
  9. 69

    Sorghum grain

    SR Legacy
    Cereal Grains and Pasta · 329 kcal per 100 g
    Protein high 11 g per 100 g · 21% DV
    About 20 g in 1 cup (192 g)
    Total Fat low 3.5 g per 100 g · 4% DV
    About 6.6 g in 1 cup (192 g)
  10. 70

    Popovers, dry mix, enriched

    SR Legacy
    Baked Products · 371 kcal per 100 g
    Protein high 10 g per 100 g · 21% DV
    About 2.9 g in 1 oz (28.4 g)
    Total Fat low 4.3 g per 100 g · 6% DV
    About 1.2 g in 1 oz (28.4 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.