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.

Work out your targets

Everyday 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.

  1. 21

    Snacks, popcorn, air-popped

    SR Legacy
    Snacks · 387 kcal per 100 g
    Protein high 13 g per 100 g · 26% DV
    About 1 g in 1 cup (8 g)
    Total Fat low 4.5 g per 100 g · 6% DV
    About 0.363 g in 1 cup (8 g)
  2. 22

    Semolina, unenriched

    SR Legacy
    Cereal Grains and Pasta · 360 kcal per 100 g
    Protein high 13 g per 100 g · 25% DV
    About 21 g in 1 cup (167 g)
    Total Fat low 1.1 g per 100 g · 1% DV
    About 1.8 g in 1 cup (167 g)
  3. 23

    Kraft, Stove Top Stuffing Mix Chicken Flavor

    SR Legacy
    Baked Products · 381 kcal per 100 g
    Protein high 13 g per 100 g · 25% DV
    About 3.5 g in 1 NLEA serving (makes 1/2 cup prepared) (28 g)
    Total Fat low 4.1 g per 100 g · 5% DV
    About 1.1 g in 1 NLEA serving (makes 1/2 cup prepared) (28 g)
  4. 24

    Barley, hulled

    SR Legacy
    Cereal Grains and Pasta · 354 kcal per 100 g
    Protein high 12 g per 100 g · 25% DV
    About 23 g in 1 cup (184 g)
    Total Fat low 2.3 g per 100 g · 3% DV
    About 4.2 g in 1 cup (184 g)
  5. 25

    Rolls, hamburger or hot dog, whole wheat

    SR Legacy
    Baked Products · 269 kcal per 100 g
    Protein high 12 g per 100 g · 25% DV
    About 6.9 g in 1 roll (56 g)
    Total Fat low 4.4 g per 100 g · 6% DV
    About 2.5 g in 1 roll (56 g)
  6. 26

    Restaurant, Latino, chicken and rice, entree, prepared

    SR Legacy
    Restaurant Foods · 174 kcal per 100 g
    Protein high 12 g per 100 g · 24% DV
    About 17 g in 1 cup (141 g)
    Total Fat low 5.1 g per 100 g · 6% DV
    About 7.1 g in 1 cup (141 g)
  7. 27

    Edamame, frozen, prepared

    Foundation Foods
    Vegetables and Vegetable Products · 121 kcal per 100 g
    Protein high 12 g per 100 g · 24% DV
    About 18 g in 1 cup (155 g)
    Total Fat low 5.2 g per 100 g · 7% DV
    About 8.1 g in 1 cup (155 g)
  8. 28

    Eggs, scrambled, frozen mixture

    SR Legacy
    Dairy and Egg Products · 131 kcal per 100 g
    Protein high 13 g per 100 g · 26% DV
    About 3.7 g in 1 oz (28.4 g)
    Total Fat low 5.6 g per 100 g · 7% DV
    About 1.6 g in 1 oz (28.4 g)
  9. 29

    Winged bean tuber, raw

    SR Legacy
    Vegetables and Vegetable Products · 148 kcal per 100 g
    Protein high 12 g per 100 g · 23% DV
    Total Fat low 0.9 g per 100 g · 1% DV
  10. 30

    Bread, oat bran, toasted

    SR Legacy
    Baked Products · 259 kcal per 100 g
    Protein high 11 g per 100 g · 23% DV
    About 3.2 g in 1 oz (28.4 g)
    Total Fat low 4.8 g per 100 g · 6% DV
    About 1.4 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. 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.