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.
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41
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)
SR LegacyBaked Products · 270 kcal per 100 gProtein high 10 g per 100 g · 21% DVAbout 2.9 g in 1 oz (28.4 g)Total Fat low 2 g per 100 g · 3% DVAbout 0.573 g in 1 oz (28.4 g) -
42
Yogurt, Greek, plain, nonfat
Foundation FoodsDairy and Egg Products · 61 kcal per 100 gProtein high 10 g per 100 g · 21% DVAbout 16 g in 1 container (156 g)Total Fat low 0.37 g per 100 g · 0% DVAbout 0.577 g in 1 container (156 g) -
43
Millet, whole grain
Foundation FoodsCereal Grains and Pasta · 381 kcal per 100 gProtein high 10 g per 100 g · 20% DVAbout 20 g in 1 cup (200 g)Total Fat low 4.2 g per 100 g · 5% DVAbout 8.4 g in 1 cup (200 g) -
44
Tofu, extra firm, prepared with nigari
SR LegacyLegumes and Legume Products · 83 kcal per 100 gProtein high 10 g per 100 g · 20% DVAbout 9.1 g in 0.2 block (91 g)Total Fat low 5.3 g per 100 g · 7% DVAbout 4.8 g in 0.2 block (91 g) -
45
Beans, pinto, immature seeds, frozen, unprepared
SR LegacyVegetables and Vegetable Products · 170 kcal per 100 gProtein high 9.8 g per 100 g · 20% DVAbout 9.2 g in 0.33 package (10 oz) (94 g)Total Fat low 0.5 g per 100 g · 1% DVAbout 0.47 g in 0.33 package (10 oz) (94 g) -
46
Wonton wrappers (includes egg roll wrappers)
SR LegacyBaked Products · 291 kcal per 100 gProtein high 9.8 g per 100 g · 20% DVAbout 2.8 g in 1 oz (28.4 g)Total Fat low 1.5 g per 100 g · 2% DVAbout 0.425 g in 1 oz (28.4 g) -
47
Fast foods, taco with chicken, lettuce and cheese, soft
SR LegacyFast Foods · 189 kcal per 100 gProtein high 13 g per 100 g · 27% DVAbout 13 g in 1 each taco (98 g)Total Fat low 6.4 g per 100 g · 8% DVAbout 6.2 g in 1 each taco (98 g) -
48
Soybeans, green, cooked, boiled, drained, without salt
SR LegacyVegetables and Vegetable Products · 141 kcal per 100 gProtein high 12 g per 100 g · 25% DVAbout 22 g in 1 cup (180 g)Total Fat low 6.4 g per 100 g · 8% DVAbout 12 g in 1 cup (180 g) -
49
Fish, roe, mixed species, raw
SR LegacyFinfish and Shellfish Products · 143 kcal per 100 gProtein high 22 g per 100 g · 45% DVAbout 3.1 g in 1 tbsp (14 g)Total Fat low 6.4 g per 100 g · 8% DVAbout 0.899 g in 1 tbsp (14 g) -
50
Turnover, meat- and cheese-filled, tomato-based sauce, reduced fat, frozen
SR LegacyMeals, Entrees, and Side Dishes · 215 kcal per 100 gProtein high 9.5 g per 100 g · 19% DVAbout 12 g in 1 piece turnover 1 serving (127 g)Total Fat low 5.5 g per 100 g · 7% DVAbout 7 g in 1 piece turnover 1 serving (127 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.