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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81
Snacks, potato chips, fat free, salted
SR LegacySnacks · 379 kcal per 100 gProtein high 9.6 g per 100 g · 19% DVAbout 2.7 g in 1 oz (28.4 g)Total Fat low 0.6 g per 100 g · 1% DVAbout 0.17 g in 1 oz (28.4 g) -
82
Mushrooms, shiitake, dried
SR LegacyVegetables and Vegetable Products · 296 kcal per 100 gProtein high 9.6 g per 100 g · 19% DVAbout 0.345 g in 1 mushroom (3.6 g)Total Fat low 0.99 g per 100 g · 1% DVAbout 0.036 g in 1 mushroom (3.6 g) -
83
Corn grain, white
SR LegacyCereal Grains and Pasta · 365 kcal per 100 gProtein high 9.4 g per 100 g · 19% DVAbout 16 g in 1 cup (166 g)Total Fat low 4.7 g per 100 g · 6% DVAbout 7.9 g in 1 cup (166 g) -
84
Drumstick leaves, raw
SR LegacyVegetables and Vegetable Products · 64 kcal per 100 gProtein high 9.4 g per 100 g · 19% DVAbout 2 g in 1 cup, chopped (21 g)Total Fat low 1.4 g per 100 g · 2% DVAbout 0.294 g in 1 cup, chopped (21 g) -
85
Fungi, Cloud ears, dried
SR LegacyVegetables and Vegetable Products · 284 kcal per 100 gProtein high 9.3 g per 100 g · 18% DVAbout 2.6 g in 1 cup (28 g)Total Fat low 0.73 g per 100 g · 1% DVAbout 0.204 g in 1 cup (28 g) -
86
Restaurant, Latino, chicken and rice, entree, prepared
SR LegacyRestaurant Foods · 174 kcal per 100 gProtein high 12 g per 100 g · 24% DVAbout 17 g in 1 cup (141 g)Total Fat low 5.1 g per 100 g · 6% DVAbout 7.1 g in 1 cup (141 g) -
87
George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry
SR LegacyBaked Products · 390 kcal per 100 gProtein high 13 g per 100 g · 27% DVAbout 8.9 g in 1 serving (67 g)Total Fat low 5.1 g per 100 g · 7% DVAbout 3.4 g in 1 serving (67 g) -
88
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
SR LegacyLegumes and Legume Products · 78 kcal per 100 gProtein high 9 g per 100 g · 18% DVAbout 11 g in 0.5 cup (126 g)Total Fat low 4.2 g per 100 g · 5% DVAbout 5.3 g in 0.5 cup (126 g) -
89
Parsley, freeze-dried
SR LegacyVegetables and Vegetable Products · 271 kcal per 100 gProtein high 31 g per 100 g · 63% DVAbout 0.125 g in 1 tbsp (0.4 g)Total Fat low 5.2 g per 100 g · 7% DVAbout 0.021 g in 1 tbsp (0.4 g) -
90
Snacks, rice cakes, brown rice, buckwheat
SR LegacySnacks · 380 kcal per 100 gProtein high 9 g per 100 g · 18% DVAbout 0.81 g in 1 cake (9 g)Total Fat low 3.5 g per 100 g · 4% DVAbout 0.315 g in 1 cake (9 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.