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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1
Cheese, cheddar, nonfat or fat free
SR LegacyDairy and Egg Products · 157 kcal per 100 gProtein high 32 g per 100 g · 64% DVAbout 9 g in 1 serving (28 g)Total Fat low 0 g per 100 g · 0% DVAbout 0 g in 1 serving (28 g) -
2
Tuna, ahi or yellowfin, frozen, wild caught
Foundation FoodsFinfish and Shellfish Products · 102 kcal per 100 gProtein high 25 g per 100 g · 49% DVTotal Fat low 0.388 g per 100 g · 0% DV -
3
Crustaceans, shrimp, cooked
SR LegacyFinfish and Shellfish Products · 99 kcal per 100 gProtein high 24 g per 100 g · 48% DVAbout 20 g in 3 oz (85 g)Total Fat low 0.28 g per 100 g · 0% DVAbout 0.238 g in 3 oz (85 g) -
4
Mollusks, whelk, unspecified, raw
SR LegacyFinfish and Shellfish Products · 137 kcal per 100 gProtein high 24 g per 100 g · 48% DVAbout 20 g in 3 oz (85 g)Total Fat low 0.4 g per 100 g · 1% DVAbout 0.34 g in 3 oz (85 g) -
5
Emu, outside drum, raw
SR LegacyPoultry Products · 103 kcal per 100 gProtein high 23 g per 100 g · 46% DVAbout 20 g in 3 oz (85 g)Total Fat low 0.48 g per 100 g · 1% DVAbout 0.408 g in 3 oz (85 g) -
6
Game meat, moose, raw
SR LegacyLamb, Veal, and Game Products · 102 kcal per 100 gProtein high 22 g per 100 g · 44% DVAbout 6.3 g in 1 oz (28.4 g)Total Fat low 0.74 g per 100 g · 1% DVAbout 0.21 g in 1 oz (28.4 g) -
7
Turkey breast, low salt, prepackaged or deli, luncheon meat
SR LegacySausages and Luncheon Meats · 109 kcal per 100 gProtein high 22 g per 100 g · 44% DVAbout 6.1 g in 1 slice (28 g)Total Fat low 0.83 g per 100 g · 1% DVAbout 0.232 g in 1 slice (28 g) -
8
Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw
SR LegacyPork Products · 113 kcal per 100 gProtein high 23 g per 100 g · 46% DVAbout 19 g in 3 oz (85 g)Total Fat low 1.7 g per 100 g · 2% DVAbout 1.5 g in 3 oz (85 g) -
9
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw
Foundation FoodsBeef Products · 123 kcal per 100 gProtein high 24 g per 100 g · 47% DVAbout 187 g in 1 roast raw (788 g)Total Fat low 2.4 g per 100 g · 3% DVAbout 19 g in 1 roast raw (788 g) -
10
Chicken, gizzard, all classes, cooked, simmered
SR LegacyPoultry Products · 154 kcal per 100 gProtein high 30 g per 100 g · 61% DVAbout 44 g in 1 cup chopped or dice (145 g)Total Fat low 2.7 g per 100 g · 3% DVAbout 3.9 g in 1 cup chopped or dice (145 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.