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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61
Potsticker or wonton, pork and vegetable, frozen, unprepared
SR LegacyMeals, Entrees, and Side Dishes · 136 kcal per 100 gProtein high 8.3 g per 100 g · 17% DVAbout 12 g in 5 pieces 1 serving (145 g)Total Fat low 5.5 g per 100 g · 7% DVAbout 8 g in 5 pieces 1 serving (145 g) -
62
Pretzels, soft
SR LegacySnacks · 338 kcal per 100 gProtein high 8.2 g per 100 g · 16% DVAbout 12 g in 1 large (143 g)Total Fat low 3.1 g per 100 g · 4% DVAbout 4.4 g in 1 large (143 g) -
63
Interstate Brands Corp, Wonder Hamburger Rolls
SR LegacyBaked Products · 273 kcal per 100 gProtein high 8.1 g per 100 g · 16% DVAbout 3.5 g in 1 serving (43 g)Total Fat low 4.2 g per 100 g · 5% DVAbout 1.8 g in 1 serving (43 g) -
64
Fast foods, burrito, with beans and beef
SR LegacyFast Foods · 191 kcal per 100 gProtein high 12 g per 100 g · 23% DVAbout 28 g in 1 item (241 g)Total Fat low 7.5 g per 100 g · 10% DVAbout 18 g in 1 item (241 g) -
65
Udi's, Gluten Free, Classic French Dinner Rolls
SR LegacyBaked Products · 310 kcal per 100 gProtein high 8 g per 100 g · 16% DVAbout 2.9 g in 1 roll (36 g)Total Fat low 6.4 g per 100 g · 8% DVAbout 2.3 g in 1 roll (36 g) -
66
Ice cream cones, sugar, rolled-type
SR LegacyBaked Products · 402 kcal per 100 gProtein high 7.9 g per 100 g · 16% DVAbout 2.2 g in 1 oz (28.4 g)Total Fat low 3.8 g per 100 g · 5% DVAbout 1.1 g in 1 oz (28.4 g) -
67
Soup, pea, split with ham, canned, condensed
SR LegacySoups, Sauces, and Gravies · 141 kcal per 100 gProtein high 7.7 g per 100 g · 15% DVAbout 10 g in 0.5 cup (4 fl oz) (135 g)Total Fat low 3.3 g per 100 g · 4% DVAbout 4.4 g in 0.5 cup (4 fl oz) (135 g) -
68
Lean Pockets, Meatballs & Mozzarella
SR LegacyMeals, Entrees, and Side Dishes · 240 kcal per 100 gProtein high 10 g per 100 g · 21% DVAbout 13 g in 1 each (128 g)Total Fat low 7.7 g per 100 g · 10% DVAbout 9.9 g in 1 each (128 g) -
69
Lima beans, immature seeds, frozen, baby, unprepared
SR LegacyVegetables and Vegetable Products · 132 kcal per 100 gProtein high 7.6 g per 100 g · 15% DVAbout 12 g in 1 cup (164 g)Total Fat low 0.44 g per 100 g · 1% DVAbout 0.722 g in 1 cup (164 g) -
70
Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D
SR LegacyDairy and Egg Products · 78 kcal per 100 gProtein high 7.6 g per 100 g · 15% DVAbout 2.4 g in 1 fl oz (31.9 g)Total Fat low 0.2 g per 100 g · 0% DVAbout 0.064 g in 1 fl oz (31.9 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.