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.
- USDA FoodData Central for whole and branded foods.
- Open Food Facts for product photos and international labels.
- Wikimedia Commons for photos of whole foods.
Calories, vitamins, and minerals for your age, sex, size, and activity.
Work out your targetsAll 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.
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71
Nuts, ginkgo nuts, dried
SR LegacyNut and Seed Products · 348 kcal per 100 gProtein high 10 g per 100 g · 21% DVAbout 2.9 g in 1 oz (28.4 g)Total Fat low 2 g per 100 g · 3% DVAbout 0.567 g in 1 oz (28.4 g) -
72
Fast Foods, Fried Chicken, Breast, meat only, skin and breading removed
SR LegacyFast Foods · 153 kcal per 100 gProtein high 28 g per 100 g · 56% DVAbout 40 g in 1 breast without skin (142 g)Total Fat low 4.5 g per 100 g · 6% DVAbout 6.4 g in 1 breast without skin (142 g) -
73
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)
SR LegacyBaked Products · 270 kcal per 100 gProtein high 10 g per 100 g · 21% DVAbout 2.9 g in 1 oz (28.4 g)Total Fat low 2 g per 100 g · 3% DVAbout 0.573 g in 1 oz (28.4 g) -
74
Yogurt, Greek, plain, nonfat
Foundation FoodsDairy and Egg Products · 61 kcal per 100 gProtein high 10 g per 100 g · 21% DVAbout 16 g in 1 container (156 g)Total Fat low 0.37 g per 100 g · 0% DVAbout 0.577 g in 1 container (156 g) -
75
Puddings, chocolate flavor, low calorie, regular, dry mix
SR LegacySweets · 365 kcal per 100 gProtein high 10 g per 100 g · 20% DVAbout 0.998 g in 1 serving (9.9 g)Total Fat low 3 g per 100 g · 4% DVAbout 0.297 g in 1 serving (9.9 g) -
76
Vitasoy USA Azumaya, Extra Firm Tofu
SR LegacyLegumes and Legume Products · 88 kcal per 100 gProtein high 10 g per 100 g · 20% DVAbout 8 g in 0.2 package (79 g)Total Fat low 4.6 g per 100 g · 6% DVAbout 3.6 g in 0.2 package (79 g) -
77
Gravy, mushroom, dry, powder
SR LegacySoups, Sauces, and Gravies · 328 kcal per 100 gProtein high 10 g per 100 g · 20% DVAbout 2.1 g in 1 cup (8 fl oz) (21 g)Total Fat low 4 g per 100 g · 5% DVAbout 0.84 g in 1 cup (8 fl oz) (21 g) -
78
Edamame, frozen, unprepared
SR LegacyVegetables and Vegetable Products · 109 kcal per 100 gProtein high 11 g per 100 g · 22% DVAbout 13 g in 1 cup (118 g)Total Fat low 4.7 g per 100 g · 6% DVAbout 5.6 g in 1 cup (118 g) -
79
Beans, pinto, immature seeds, frozen, unprepared
SR LegacyVegetables and Vegetable Products · 170 kcal per 100 gProtein high 9.8 g per 100 g · 20% DVAbout 9.2 g in 0.33 package (10 oz) (94 g)Total Fat low 0.5 g per 100 g · 1% DVAbout 0.47 g in 0.33 package (10 oz) (94 g) -
80
Wonton wrappers (includes egg roll wrappers)
SR LegacyBaked Products · 291 kcal per 100 gProtein high 9.8 g per 100 g · 20% DVAbout 2.8 g in 1 oz (28.4 g)Total Fat low 1.5 g per 100 g · 2% DVAbout 0.425 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.