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. 1

    Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C

    SR Legacy
    Sweets · 345 kcal per 100 g
    Protein high 55 g per 100 g · 111% DV
    About 5 g in 1 tbsp (9 g)
    Total Fat low 0 g per 100 g · 0% DV
    About 0 g in 1 tbsp (9 g)
  2. 2

    Cheese, cheddar, nonfat or fat free

    SR Legacy
    Dairy and Egg Products · 157 kcal per 100 g
    Protein high 32 g per 100 g · 64% DV
    About 9 g in 1 serving (28 g)
    Total Fat low 0 g per 100 g · 0% DV
    About 0 g in 1 serving (28 g)
  3. 3

    Egg, white, dried, powder, stabilized, glucose reduced

    SR Legacy
    Dairy and Egg Products · 376 kcal per 100 g
    Protein high 82 g per 100 g · 165% DV
    About 88 g in 1 cup, sifted (107 g)
    Total Fat low 0.04 g per 100 g · 0% DV
    About 0.043 g in 1 cup, sifted (107 g)
  4. 4

    Milk, dry, nonfat, calcium reduced

    SR Legacy
    Dairy and Egg Products · 354 kcal per 100 g
    Protein high 36 g per 100 g · 71% DV
    About 10 g in 1 oz (28.4 g)
    Total Fat low 0.2 g per 100 g · 0% DV
    About 0.057 g in 1 oz (28.4 g)
  5. 5

    Beans, kidney, california red, mature seeds, raw

    SR Legacy
    Legumes and Legume Products · 330 kcal per 100 g
    Protein high 24 g per 100 g · 49% DV
    About 45 g in 1 cup (184 g)
    Total Fat low 0.25 g per 100 g · 0% DV
    About 0.46 g in 1 cup (184 g)
  6. 6

    Crustaceans, shrimp, cooked

    SR Legacy
    Finfish and Shellfish Products · 99 kcal per 100 g
    Protein high 24 g per 100 g · 48% DV
    About 20 g in 3 oz (85 g)
    Total Fat low 0.28 g per 100 g · 0% DV
    About 0.238 g in 3 oz (85 g)
  7. 7

    Tuna, ahi or yellowfin, frozen, wild caught

    Foundation Foods
    Finfish and Shellfish Products · 102 kcal per 100 g
    Protein high 25 g per 100 g · 49% DV
    Total Fat low 0.388 g per 100 g · 0% DV
  8. 8

    Seal, bearded (Oogruk), meat, raw (Alaska Native)

    SR Legacy
    American Indian/Alaska Native Foods · 110 kcal per 100 g
    Protein high 27 g per 100 g · 53% DV
    Total Fat low 0.4 g per 100 g · 1% DV
  9. 9

    Mollusks, whelk, unspecified, raw

    SR Legacy
    Finfish and Shellfish Products · 137 kcal per 100 g
    Protein high 24 g per 100 g · 48% DV
    About 20 g in 3 oz (85 g)
    Total Fat low 0.4 g per 100 g · 1% DV
    About 0.34 g in 3 oz (85 g)
  10. 10

    Soy protein concentrate, produced by alcohol extraction

    SR Legacy
    Legumes and Legume Products · 328 kcal per 100 g
    Protein high 64 g per 100 g · 127% DV
    About 18 g in 1 oz (28.4 g)
    Total Fat low 0.46 g per 100 g · 1% DV
    About 0.13 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.