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. 71

    Chili, no beans, canned entree

    SR Legacy
    Meals, Entrees, and Side Dishes · 118 kcal per 100 g
    Protein high 7.5 g per 100 g · 15% DV
    About 18 g in 1 cup (240 g)
    Total Fat low 7.1 g per 100 g · 9% DV
    About 17 g in 1 cup (240 g)
  2. 72

    School Lunch, pizza, sausage topping, thin crust, whole grain, frozen, cooked

    SR Legacy
    Fast Foods · 250 kcal per 100 g
    Protein high 13 g per 100 g · 25% DV
    About 17 g in 1 piece 4" x 6" (133 g)
    Total Fat low 7.8 g per 100 g · 10% DV
    About 10 g in 1 piece 4" x 6" (133 g)
  3. 73

    Focaccia, Italian flatbread, plain

    SR Legacy
    Baked Products · 249 kcal per 100 g
    Protein high 8.8 g per 100 g · 18% DV
    About 5 g in 1 piece (57 g)
    Total Fat low 7.9 g per 100 g · 10% DV
    About 4.5 g in 1 piece (57 g)
  4. 74

    Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)

    SR Legacy
    Cereal Grains and Pasta · 362 kcal per 100 g
    Protein high 7.5 g per 100 g · 15% DV
    About 14 g in 1 cup (190 g)
    Total Fat low 2.7 g per 100 g · 3% DV
    About 5.1 g in 1 cup (190 g)
  5. 75

    Seeds, breadfruit seeds, raw

    SR Legacy
    Nut and Seed Products · 191 kcal per 100 g
    Protein high 7.4 g per 100 g · 15% DV
    About 2.1 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)
  6. 76

    French toast, frozen, ready-to-heat

    SR Legacy
    Baked Products · 213 kcal per 100 g
    Protein high 7.4 g per 100 g · 15% DV
    About 2.1 g in 1 oz (28.4 g)
    Total Fat low 6.1 g per 100 g · 8% DV
    About 1.7 g in 1 oz (28.4 g)
  7. 77

    Lasagna with meat sauce, frozen, prepared

    SR Legacy
    Meals, Entrees, and Side Dishes · 135 kcal per 100 g
    Protein high 7.3 g per 100 g · 15% DV
    About 9 g in 1 piece side (123 g)
    Total Fat low 4.9 g per 100 g · 6% DV
    About 6.1 g in 1 piece side (123 g)
  8. 78

    Pigeonpeas, immature seeds, raw

    SR Legacy
    Vegetables and Vegetable Products · 136 kcal per 100 g
    Protein high 7.2 g per 100 g · 14% DV
    About 11 g in 1 cup (154 g)
    Total Fat low 1.6 g per 100 g · 2% DV
    About 2.5 g in 1 cup (154 g)
  9. 79

    Waffles, whole wheat, lowfat, frozen, ready-to-heat

    SR Legacy
    Baked Products · 257 kcal per 100 g
    Protein high 7.1 g per 100 g · 14% DV
    About 5 g in 1 serving 2 waffles (70 g)
    Total Fat low 3.6 g per 100 g · 5% DV
    About 2.5 g in 1 serving 2 waffles (70 g)
  10. 80

    Phyllo dough

    SR Legacy
    Baked Products · 299 kcal per 100 g
    Protein high 7.1 g per 100 g · 14% DV
    About 2 g in 1 oz (28.4 g)
    Total Fat low 6 g per 100 g · 8% DV
    About 1.7 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.