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. 31

    Pasta, fresh-refrigerated, plain, as purchased

    SR Legacy
    Cereal Grains and Pasta · 288 kcal per 100 g
    Protein high 11 g per 100 g · 23% DV
    About 14 g in 4.5 oz (128 g)
    Total Fat low 2.3 g per 100 g · 3% DV
    About 2.9 g in 4.5 oz (128 g)
  2. 32

    Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted

    SR Legacy
    Baked Products · 287 kcal per 100 g
    Protein high 11 g per 100 g · 22% DV
    About 2.7 g in 1 mini bagel (2-1/2" dia) (24 g)
    Total Fat low 1.4 g per 100 g · 2% DV
    About 0.343 g in 1 mini bagel (2-1/2" dia) (24 g)
  3. 33

    Buckwheat, whole grain

    Foundation Foods
    Cereal Grains and Pasta · 332 kcal per 100 g
    Protein high 11 g per 100 g · 22% DV
    About 19 g in 1 cup (170 g)
    Total Fat low 3 g per 100 g · 4% DV
    About 5.2 g in 1 cup (170 g)
  4. 34

    Oats, whole grain, steel cut

    Foundation Foods
    Cereal Grains and Pasta · 379 kcal per 100 g
    Protein high 13 g per 100 g · 25% DV
    Total Fat low 5.8 g per 100 g · 7% DV
  5. 35

    Tortilla chips, low fat, baked without fat

    SR Legacy
    Snacks · 448 kcal per 100 g
    Protein high 11 g per 100 g · 22% DV
    About 3.1 g in 1 oz (28.4 g)
    Total Fat low 5.7 g per 100 g · 7% DV
    About 1.6 g in 1 oz (28.4 g)
  6. 36

    Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

    SR Legacy
    Legumes and Legume Products · 115 kcal per 100 g
    Protein high 13 g per 100 g · 26% DV
    About 11 g in 3 oz (85 g)
    Total Fat low 5.9 g per 100 g · 8% DV
    About 5 g in 3 oz (85 g)
  7. 37

    Sorghum grain

    SR Legacy
    Cereal Grains and Pasta · 329 kcal per 100 g
    Protein high 11 g per 100 g · 21% DV
    About 20 g in 1 cup (192 g)
    Total Fat low 3.5 g per 100 g · 4% DV
    About 6.6 g in 1 cup (192 g)
  8. 38

    Soy sauce made from soy (tamari)

    SR Legacy
    Legumes and Legume Products · 60 kcal per 100 g
    Protein high 11 g per 100 g · 21% DV
    About 1.9 g in 1 tbsp (18 g)
    Total Fat low 0.1 g per 100 g · 0% DV
    About 0.018 g in 1 tbsp (18 g)
  9. 39

    Miso

    SR Legacy
    Legumes and Legume Products · 198 kcal per 100 g
    Protein high 13 g per 100 g · 26% DV
    About 2.2 g in 1 tbsp (17 g)
    Total Fat low 6 g per 100 g · 8% DV
    About 1 g in 1 tbsp (17 g)
  10. 40

    Rye grain

    SR Legacy
    Cereal Grains and Pasta · 338 kcal per 100 g
    Protein high 10 g per 100 g · 21% DV
    About 17 g in 1 cup (169 g)
    Total Fat low 1.6 g per 100 g · 2% DV
    About 2.8 g in 1 cup (169 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.