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 targetsEveryday foods high in protein and low in fat
Ranked by amount per 100 g, balancing every criterion across 5,720 USDA foods that report these nutrients.
-
11
Papad
SR LegacyLegumes and Legume Products · 371 kcal per 100 gProtein high 26 g per 100 g · 51% DVTotal Fat low 3.3 g per 100 g · 4% DV -
12
Bread, whole-wheat, commercially prepared, toasted
SR LegacyBaked Products · 306 kcal per 100 gProtein high 16 g per 100 g · 33% DVAbout 4.6 g in 1 oz (28.4 g)Total Fat low 4.1 g per 100 g · 5% DVAbout 1.2 g in 1 oz (28.4 g) -
13
Lupins, mature seeds, cooked, boiled, without salt
SR LegacyLegumes and Legume Products · 119 kcal per 100 gProtein high 16 g per 100 g · 31% DVAbout 26 g in 1 cup (166 g)Total Fat low 2.9 g per 100 g · 4% DVAbout 4.8 g in 1 cup (166 g) -
14
Wheat, hard red spring
SR LegacyCereal Grains and Pasta · 329 kcal per 100 gProtein high 15 g per 100 g · 31% DVAbout 30 g in 1 cup (192 g)Total Fat low 1.9 g per 100 g · 2% DVAbout 3.7 g in 1 cup (192 g) -
15
Cereals ready-to-eat, wheat, puffed, fortified
SR LegacyBreakfast Cereals · 364 kcal per 100 gProtein high 15 g per 100 g · 29% DVAbout 1.8 g in 1 cup (12 g)Total Fat low 1.2 g per 100 g · 2% DVAbout 0.144 g in 1 cup (12 g) -
16
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) -
17
Fast Foods, grilled chicken filet sandwich, with lettuce, tomato and spread
SR LegacyFast Foods · 182 kcal per 100 gProtein high 17 g per 100 g · 35% DVAbout 40 g in 1 sandwich (230 g)Total Fat low 4.6 g per 100 g · 6% DVAbout 11 g in 1 sandwich (230 g) -
18
Pulled pork in barbecue sauce
SR LegacyMeals, Entrees, and Side Dishes · 168 kcal per 100 gProtein high 13 g per 100 g · 26% DVAbout 33 g in 1 cup (249 g)Total Fat low 4.4 g per 100 g · 6% DVAbout 11 g in 1 cup (249 g) -
19
Crackers, matzo, whole-wheat
SR LegacyBaked Products · 351 kcal per 100 gProtein high 13 g per 100 g · 26% DVAbout 1.9 g in 0.5 oz (14.2 g)Total Fat low 1.5 g per 100 g · 2% DVAbout 0.213 g in 0.5 oz (14.2 g) -
20
Triticale
SR LegacyCereal Grains and Pasta · 336 kcal per 100 gProtein high 13 g per 100 g · 26% DVAbout 25 g in 1 cup (192 g)Total Fat low 2.1 g per 100 g · 3% DVAbout 4 g in 1 cup (192 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. Everyday foods leaves out dried and powdered forms, spices, baby foods, and ingredients such as flours and extracts, plus near-zero-calorie items such as water.
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.