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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81
Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved
SR LegacyMeals, Entrees, and Side Dishes · 128 kcal per 100 gProtein high 7 g per 100 g · 14% DVAbout 27 g in 1 serving (385 g)Total Fat low 3.9 g per 100 g · 5% DVAbout 15 g in 1 serving (385 g) -
82
Blackeye pea, canned, sodium added, drained and rinsed
Foundation FoodsLegumes and Legume Products · 113 kcal per 100 gProtein high 6.9 g per 100 g · 14% DVTotal Fat low 1.3 g per 100 g · 2% DV -
83
Dulce de Leche
SR LegacyDairy and Egg Products · 315 kcal per 100 gProtein high 6.8 g per 100 g · 14% DVAbout 1.3 g in 1 tbsp (19 g)Total Fat low 7.4 g per 100 g · 9% DVAbout 1.4 g in 1 tbsp (19 g) -
84
Biscuits, plain or buttermilk, refrigerated dough, lower fat
SR LegacyBaked Products · 270 kcal per 100 gProtein high 6.7 g per 100 g · 13% DVAbout 3.9 g in 1 serving 1 biscuit (58 g)Total Fat low 7.8 g per 100 g · 10% DVAbout 4.5 g in 1 serving 1 biscuit (58 g) -
85
Garlic, raw
Foundation FoodsVegetables and Vegetable Products · 143 kcal per 100 gProtein high 6.6 g per 100 g · 13% DVAbout 9 g in 1 cup (136 g)Total Fat low 0.38 g per 100 g · 0% DVAbout 0.517 g in 1 cup (136 g) -
86
Sweetened condensed milk
Foundation FoodsDairy and Egg Products · 321 kcal per 100 gProtein high 7.9 g per 100 g · 16% DVAbout 3 g in 1 fl oz (38.2 g)Total Fat low 8.7 g per 100 g · 11% DVAbout 3.3 g in 1 fl oz (38.2 g) -
87
Croissants, apple
SR LegacyBaked Products · 254 kcal per 100 gProtein high 7.4 g per 100 g · 15% DVAbout 2.1 g in 1 oz (28.4 g)Total Fat low 8.7 g per 100 g · 11% DVAbout 2.5 g in 1 oz (28.4 g) -
88
Turkey Pot Pie, frozen entree
SR LegacyMeals, Entrees, and Side Dishes · 176 kcal per 100 gProtein high 6.5 g per 100 g · 13% DVAbout 26 g in 1 package yields (397 g)Total Fat low 8.8 g per 100 g · 11% DVAbout 35 g in 1 package yields (397 g) -
89
Syrups, malt
SR LegacySweets · 318 kcal per 100 gProtein high 6.2 g per 100 g · 12% DVAbout 21 g in 1 cup (332 g)Total Fat low 0 g per 100 g · 0% DVAbout 0 g in 1 cup (332 g) -
90
Meatballs, meatless
SR LegacyLegumes and Legume Products · 197 kcal per 100 gProtein high 21 g per 100 g · 42% DVAbout 30 g in 1 cup (144 g)Total Fat low 9 g per 100 g · 12% DVAbout 13 g in 1 cup (144 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.