Top 25 High-Protein, Low-Fat Foods, Backed by Research (2024)

Protein is a macronutrient important for muscle building and appetite control, which are two key factors in weight maintenance. Fat also plays a role in weight control since it helps slow digestion and boost satiety (a feeling of fullness) between meals. However, fat has more calories per gram than protein, so it's key to increase protein without eating too much fat to avoid weight gain.

Research shows that following a high-protein diet supports weight loss and can help you avoid regaining the weight after it is lost. Many high-protein foods are also low in fat. A food is considered low fat if 30% or less of its calories come from fat.

1. Low-Fat Cottage Cheese

In addition to being a rich source of protein, low-fat cottage cheese contains vitamins and minerals that support gut health, healthy bones, and increased red blood cells. Research indicates that cottage cheese also increases satiety (satisfying feeling of fullness), making it useful for managing hunger and reducing the amount of food you consume when dieting.

The nutritional composition of low-fat (2%) cottage cheese includes:

Protein: 24.2 grams (g) per 1 cup (220 g)
Fat: 5 g per 1 cup

2. Boneless, Skinless Chicken Breast

Chicken breast, often called white meat, is a healthy substitute for red meat since it provides a rich source of protein with less saturated fat (solid fats at room temperature). A boneless, skinless chicken breast is also the healthier choice compared to the higher fat content and calories in dark meat chicken (thighs and legs). This versatile meat remains a healthy option when it is boiled, baked, roasted, and poached.

The nutritional composition of boneless, skinless chicken breast includes:

Protein: 55.9 g per 1 piece (174 g)
Fat: 5.64 g per 1 piece (174 g)

3. Eggs

Research indicates that eggs are a nutritious and healthy food when consumed regularly as part of a balanced diet. Eggs provide a rich source of key micronutrients, includingvitamin D,iodine,folate, andcholine. Regular consumption of eggs can extend satiety and protect muscle health. Eggs are an excellent source of protein for groups with high nutrient requirements, such as infants, children, pregnant women, athletes, and the elderly.

The nutritional composition of large, whole, grade A eggs includes:

Protein: 16.24 g per 1 egg (50.3 g)
Fat: 5.01 g per 1 egg (50.3 g)

4. Nonfat Greek Yogurt

Nonfat Greek yogurt can be enjoyed with fresh fruit or as an ingredient to add extra creaminess to toppings, spreads, and sauces. It is a rich source of calcium, a key factor in bone health and reducing your risk of osteoporosis (brittle bones). When compared to regular yogurt, Greek yogurt has twice as much protein, less sodium, and fewer carbohydrates.

The nutritional composition of nonfat Greek yogurt includes:

Protein: 16,1 g per 1 container (156 g)
Fat: 0.577 g per 1 container (156 g)

5. Beans

Beans are a versatile and nutrient-dense addition to a high-protein, low-fat diet. In addition to providing a rich source of protein, beans also contain a healthy combination of fiber. There are many varieties of beans, including kidney, black, pinto, cannellini, lima, garbanzo, and navy. While the exact nutritional content can vary by the type of bean, beans are rich in folate, potassium, iron, magnesium, zinc, and calcium.

The nutritional composition of dry black beans includes:

Protein: 6.91 g per 100 g
Fat: 1.27 g per 100 g

6. Lentils

Lentils, a type of legume, are a rich source of both macronutrients and micronutrients. In addition to being high in protein, lentils also provide plenty of phosphorus, iron, andlysine(an amino acid). Lentils contain phytochemicals and other bioactive compounds with antioxidant, anti-inflammatory, heart-protective, cancer-fighting, and other properties known to help treat and manage certain health conditions.

The nutritional composition of lentils includes:

Protein: 9.02 g per 100 g
Fat: 0.38 g per 100 g

7. Peas

Along with a substantial amount of protein, peas are rich in soluble fiber, which helps reduce cholesterol, and insoluble fiber, which helps clear your digestive tract. The health benefits of peas are related to their concentration of starch, protein, fiber, vitamins, and minerals. The phytochemicals in peas may promote antioxidant and anticancer effects.

The nutritional composition of podded, boiled, drained peas without salt includes:

Protein: 5.23 g per 1 cup (160 g)
Fat: 0.368 g per 1 cup (160 g)

8. Turkey

Turkey is a protein-rich food with a healthy dose of B-complex vitamins, niacin, B6, B12, and choline. It is also rich in magnesium, phosphorus, iron, potassium, andzinc source. While dark turkey meat has slightly more fat and calories than white turkey meat, removing the skin is the best way to reduce calories and fat.

9. Tuna

Tuna fish can be enjoyed as one of eight species, which include blue fin, yellow fin, albacore, and bullet tuna. You can enjoy tuna in dishes like steaks, salads, burgers, and sushi.

Tuna contains essential ingredients such as omega-3 fatty acids, potassium, magnesium, iron, and vitamins A, B6, and B12. These nutrients protect heart health, lower blood pressure, improve your immune system, and support weight loss. Consuming tuna can also improve skin health, reduce cancer risk, and provide energy.

The nutritional composition of white tuna, canned in water, includes:

Protein: 40.6 g per 1 can (172 g)
Fat: 5.11 g per 1 can (172 g)

10. White Fish

White fish are lean fish that include cod, haddock, pollock, plaice, flounder, red mullet, and tilapia. Some species, such as sea bass, turbot, and halibut, can be a healthy source of omega-3 fatty acids. While you can benefit from fish oil supplements, research indicates that consuming fish provides greater benefits than taking the supplements alone.

The nutritional composition can vary by species. The nutritional composition of baked or broiled whiting fish, a type of white fish, includes:

Protein: 20.5 g per 1 small/regular fillet (90 g)
Fat: 5.54 g per 1 small/regular fillet (90 g)

11. Lean Pork

Lean pork is considered a red meat that is sometimes pale in color when cooked. In addition to protein, pork is a good source of vitamins and minerals, including zinc, iron, and B complex vitamins. It contains moderate levels of saturated fat compared to beef. You can enjoy pork in tacos, soups, salads, and stir-fries.

The nutritional composition of fresh lean, cooked, or broiled bone-in fresh pork center loin (chops) includes:

Protein: 28.6 g per 1 chop (159 g)
Fat: 4.36 g per 1 chop (159 g)

12. Lean Beef

Lean beef provides key nutrients, including selenium, B vitamins, zinc, phosphorous, choline, and iron. Beef is also a top source of monounsaturated fat, a heart-healthy fat. The B12 and B6 vitamins in lean beef can help reduce blood levels of homocysteine, which lowers the risk of heart disease. One 3-ounce serving of lean beef provides more than half the recommended daily protein in less than 10% of your daily calories, based on a 2,000-calorie diet.

The nutritional composition of pan-browned 95% lean meat/5% fat ground beef includes:

Protein: 24.8 g per 3 ounces (85 g)
Fat: 6.44 g per 3 ounces (85 g)

13. Salmon

Salmon is an oily fish rich in omega-3 and omega-6 fatty acids, vitamin B12, antioxidants, and many essential nutrients. The vitamins and minerals in salmon improve cardiovascular health, repair damaged tissues, and assist in thyroid function. It also supports brain health, fights joint inflammation, and promotes healthy skin.

The nutritional composition of Atlantic wild-caught salmon includes:

Protein: 21.6 g per 3 ounces (85 g)
Fat: 6.91 g per 3 ounces (85 g)

14. Shrimp

Shrimp is a type of shellfish with over 2,000 known species. This nutrient-dense seafood is a good source of macronutrients, vitamins, minerals, and bioactive substances like antioxidants such as astaxanthin. Astaxanthin is a potent free radical scavenger reported to be 10 times greater than other carotenoids (orange pigment that can be converted into vitamin A). Shrimp can be enjoyed raw or cooked.

The nutritional composition of raw shrimp includes:

Protein: 17.1 g per 3 ounces (85 g)
Fat: 0.433 g per 3 ounces (85 g)

15. Edamame and Soy Products

Edamame may promote blood sugar regulation and bone health. Soybean and soy products like tofuhave health benefits such as reducing cholesteroland lowering your risk of heart disease and certain types of cancer. Soy products have high levels of polyunsaturated fats, fiber, and a low saturated fat content.

The nutritional composition of these products includes:

Protein: 11.2 g (edamame), 10.9 g (firm tofu) per 100 g
Fat: 4.73 g (edamame), 4.19 g (firm tofu) per 100 g

16. Chickpeas

Chickpeas, also called garbanzo beans, offer numerous health benefits such as weight management,stable blood sugar, andheart health. It also reduces levels of inflammatory markers,triglycerides,low-density lipoprotein (LDL) DL cholesterol (considered “bad” cholesterol), and totalcholesterol levels.

Chickpeas are an excellent source of soluble fiber, which binds to cholesterol to prevent its absorption. This can help lower cholesterol.

The nutritional composition of these products includes:

Protein: 7.02 g per 100 g
Fat: 3.1 g per 100 g

17. Nonfat or Low-Fat Milk

While nonfat and low-fat milk lose nutritional benefits when processed, most producers fortify their milk with solids to restore thickness and vitamins lost. After fortification, low-fat and nonfat milk have fewer calories and higher amounts of vitamins A and D than whole milk. Both types of milk are rich in protein, potassium, and calcium.

The nutritional composition of non and low-fat milk includes:

Protein: 8.32 g per 1 cup low-fat milk (246 g) and 8.44 g per 1 cup nonfat milk (246 g)
Fat: 2.34 g per 1 cup low-fat milk (246 g) and 0.197 g per 1 cup nonfat milk (246 g)

18. Plant-Based Milk

You have many options for choosing plant-based milk. Plant-based milks have bases of legumes (pea protein and soy milks), grain (rice and oat milks), nuts (cashew and almond milks), and seeds (sesame and flaxseed milks). While the nutritional composition varies by milk type, plant-based milk is typically lower in fat and calories compared to whole-fat cow's milk. Unsweetened plant-based milk also provides less sugar than dairy milk.

The nutritional composition of unsweetened soy milk includes:

Protein: 3.55 g per 100 g
Fat: 2.12 g per 100 g

19. High-Protein Pasta

High-protein pasta includes pasta made from plant proteins such as chickpeas, lentils, and edamame. Cooked chickpea pasta contains 1.5 times more protein, 3.2 times more fiber, and 8 times more essential fatty acids than cooked durum wheat pasta.

You can still enjoy the traditional pasta taste with chickpea pasta by cooking ital denteand combining it with a favorite pastasauce to hide its subtle nutty taste.

The nutritional composition of a high-protein pasta such as chickpea pasta includes:

Protein: 11 g per 2 ounces (56 g)
Fat 3.5 g per 2 ounces (56 g)

20. Quinoa

Quinoa is a whole grain, edible seed. In addition to protein, this nutrient-dense food contains many beneficial nutrients, such as omega-3 fatty acids, nine essential amino acids, and essential minerals.

These gluten-free seeds provide medicinal properties due to bioactive compounds that help fight chronic diseases such as diabetes, cardiovascular disease, and obesity. Quinoa seeds also contain phenolic compounds, particularly kaempferol, which can help prevent cancer.

The nutritional composition of cooked quinoa includes:

Protein 8.14 g per 1 cup (185 g)
Fat: 3.55 g per 1 cup (185 g)

21. High-Protein Bread

High-protein bread has been enhanced with high-protein ingredients. It offers many benefits, including building muscle, boosting energy and metabolism, reducing cravings, and supporting a healthy immune system.

High-protein bread also offers increased satiety. Different high-protein bread manufacturers use different protein sources such as egg whites, soy, whey, nuts, and legumes, to increase the protein content in their bread.

The nutritional composition of high-protein bread includes:

Protein: 3.43 g per 1 ounce (28.35 g)
Fat: 0.624 g per 1 ounce (28.35 g)

22. High-Protein Cereal

Cereals that use refined flour, such as enriched wheat flour or wheat flour, add protein back into the cereal to restore some of the protein lost in the refining process. The whole grains, nuts, seeds, and other proteins added to high-protein cereals help keep you full longer.

While proteins vary by brand, they may include pea protein, lentil protein, chickpea flour, milk protein isolate, whey protein isolate, and soy protein isolate. Most high-protein cereals provide at least 10 grams of protein per serving.

The nutritional composition of high-protein cereal includes:

Protein: 25.4 g per 100 g
Fat: 11.1 g per 100 g

23. Seitan

Seitan is a plant-based food produced from wheat gluten (the protein in wheat). This plant-based protein can mimic the taste of meat. While seitan lacks the vitamins, minerals, and fiber found in grains and legumes, its savory flavor may be a good alternative for meat eaters to consume more plant-based foods. Seitan is used in savory dishes such as broth, spices, stews, curries, and noodle bowls.

The nutritional composition of seitan includes:

Protein: 17.9 g per 100 g
Fat: 0.77 g per 100 g

24. Peanut Butter Powder

Peanut butter powder and other nut butters are low-calorie, low-fat alternatives to traditional nut butter spreads. Most peanut butter powders provide 85% to 90% less fat and 65% to 70% fewer calories per serving than a spoonful of traditional peanut butter.

Peanut butter powder can be blended into shakes and smoothies, mixed with flour to coat meats, and sprinkled into oatmeal or yogurt.

The nutritional composition of peanut butter powder includes:

Protein: 6.01 g per 100 g
Fat: 1.5 g per 100 g

25. Protein Powder

Protein powder is a nutritional supplement that can help you achieve muscle gain, weight loss, or other goals. It may also be appropriate if you can't meet your dietary needs by consuming solid, whole foods.

Since the composition and healthiness of protein powders vary by brand and product, it is healthier for most people to consume their protein from whole foods and use protein powder as a supplement to a healthy diet. When choosing a protein powder, read the label carefully to look for added sugars and sweeteners.

The nutritional composition of protein powder includes:

Protein: 25 g per 1 scoop (39 g)
Fat: 2.5 g per 1 scoop (39 g)

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Recommended Macronutrient Intake

Macronutrients supply the energy you consume in food. Macronutrients, often called "macros," include carbohydrates, proteins, and fats, the nutrients your body needs in the largest amounts. They support growth and provide the energy necessary to help your bodily systems and organs function at healthy levels. Macronutrients also reduce your risk of chronic diseases.

While your recommended macronutrient intake can vary based on factors including your age, weight, medical conditions, and activity level, federal guidelines for macronutrients include:

Carbohydrates:45% to 65% of daily calories for children and adults
Protein:10% to 35% of daily calories for adults; 10% to 30% for children ages 4 to 18 years old; 5% to 20% for children ages 1 to 3 years old
Fat:20% to 35% of daily calories for adults; 25% to 35% for children ages 4 to 18 years old; 30% to 40% for children ages 1 to 3 years old

Use this calculatorfrom the U.S. Department of Agriculture (USDA) to determine your recommended macronutrient and micronutrient intake.

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Summary

Following a high-protein, low-fat diet can provide benefits that include weight loss, muscle gain, lower cholesterol, bone health, and better health. While these foods include a wide range of options, reducing food choices can cause problems for some people. Contact your healthcare provider to discuss the benefits and risks of making major changes to your diet and the types of food you consume.