15 Low-Fat Foods That Are Actually High in Protein
Cutting fat without losing protein is the holy grail for body composition. These foods deliver maximum protein on minimum fat.
Data-backed ranking of the strongest food sources
Daily value context so the numbers mean something
Usage tips and tradeoffs, not just a list of names
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EatAndAchieve Editorial System
AI-assisted editorial system
This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
Reviewed By
Jordan Vale
Founder, editor, and product builder
Jordan reviews pages for clarity, methodology, and product accuracy before they go live. He also maintains the code, data pipeline, and editorial standards for the site.
How This Page Is Made
Pages on EatAndAchieve combine USDA source data, site-specific scoring logic, and AI-assisted drafting, then receive human review for clarity and methodology. They are educational tools, not medical advice. Read more on the About page.
This ranking focuses on foods that meaningfully deliver total fat per 100g, using USDA FoodData Central as the source of truth. It is a concentration ranking, not a full health score, so the most useful way to read it is to look for foods that fit both your nutrient target and your normal portion sizes.
Why it matters
Dietary fat is essential for hormone production, cell membrane integrity, vitamin absorption, and brain function. However, for people watching overall calorie intake, fat is the most calorie-dense macronutrient at 9 calories per gram (versus 4 for protein and carbs). Finding high-protein, low-fat foods can help satisfy nutritional needs on fewer calories.
Daily target
The FDA daily value is 78g on a 2,000-calorie diet. There is no benefit to going extremely low fat — essential fatty acids are required for health. But reducing total fat is an effective way to lower calorie density when paired with higher protein and fiber intake.
How to use the list
Lean proteins (chicken breast, white fish, egg whites), legumes, and non-starchy vegetables are naturally low in fat while providing other essential nutrients. Cooking methods matter — grilling, baking, and steaming use far less added fat than frying.
Screening rule
Foods had to clear basic practicality filters before ranking so the list stays useful, not just technically correct.
Best use case
Use this template when you want the single strongest sources of one nutrient and you are willing to compare foods mainly on that axis.
Main caveat
Per-100g leaders are not always everyday staples, which is why calorie density and tradeoffs are called out inside the list.
There is a reason Cheese, mozzarella, nonfat leads this list: 0.0g of total fat per 100g is elite territory. 0% of the daily limit per 100g keeps it competitive when the goal is minimizing this nutrient rather than maximizing it. The extra protein (63% DV) and calcium (74% DV) help this entry hold up outside of the headline nutrient. Because protein is high too, it is easier to build a full meal around than some single-purpose nutrient sources.
Worth knowing
High in sodium at 743mg per 100g, so it may not be the best fit for a low-sodium diet.
Cheese, American, nonfat or fat free stays near the top because 0.0g per 100g is still a very aggressive number for total fat. At this level it uses 0% of the daily limit per 100g, which is exactly why it rises in a lower-is-better ranking. It also brings useful amounts of protein (42% DV) and calcium (61% DV), so it is not just a one-stat food.
Worth knowing
High in sodium at 1320mg per 100g, so it may not be the best fit for a low-sodium diet.
Cheese, Swiss, nonfat or fat free ranks this highly because it is one of the cleaner ways to get a lot of total fat quickly. 0% of the daily limit per 100g keeps it competitive when the goal is minimizing this nutrient rather than maximizing it. There is more here than the main number alone, especially the protein (57% DV) and calcium (74% DV). The strong protein content makes it more practical than foods that only win on one micronutrient.
Worth knowing
High in sodium at 1000mg per 100g, so it may not be the best fit for a low-sodium diet.
Yogurt, vanilla, non-fat belongs in the top tier of this ranking, with 0.0g of total fat per 100g. 0% of the daily limit per 100g keeps it competitive when the goal is minimizing this nutrient rather than maximizing it. At 78 kcal per 100g, this is one of the easier entries to use without overthinking portions.
Cheese, cheddar, nonfat or fat free is not the flashiest name on the page, but the nutrient density is real at 0.0g per 100g. At this level it uses 0% of the daily limit per 100g, which is exactly why it rises in a lower-is-better ranking. It also brings useful amounts of protein (64% DV) and calcium (69% DV), so it is not just a one-stat food. The strong protein content makes it more practical than foods that only win on one micronutrient.
Worth knowing
High in sodium at 1000mg per 100g, so it may not be the best fit for a low-sodium diet.
Milk, chocolate, fat free, with added vitamin A and vitamin D makes the cut on substance, not hype: 0.0g per 100g is enough to matter in an actual diet. 0% of the daily limit per 100g keeps it competitive when the goal is minimizing this nutrient rather than maximizing it. At 67 kcal per 100g, this is one of the easier entries to use without overthinking portions.
Yogurt, chocolate, nonfat milk is not the flashiest name on the page, but the nutrient density is real at 0.0g per 100g. Because it only takes up 0% of the daily limit per 100g, it is easier to fit into a tighter nutrition target.
Worth knowing
High in sugar without much fiber to slow absorption, so it is easier to overdo.
Sour cream, fat free is not the flashiest name on the page, but the nutrient density is real at 0.0g per 100g. At this level it uses 0% of the daily limit per 100g, which is exactly why it rises in a lower-is-better ranking. It is also fairly light at 74 kcal per 100g, which makes the ranking easier to use in normal portions.
Fat free ice cream, no sugar added, flavors other than chocolate holds its spot because 0.0g of total fat is still comfortably strong. Because it only takes up 0% of the daily limit per 100g, it is easier to fit into a tighter nutrition target. It also chips in with some fiber (26% DV).
Eggs, Grade A, Large, egg white lands lower on the page, but 0.0g per 100g is still better than what you get from most foods. At this level it uses 0% of the daily limit per 100g, which is exactly why it rises in a lower-is-better ranking. At 55 kcal per 100g, this is one of the easier entries to use without overthinking portions. A secondary plus is its protein (21% DV).
Jerusalem-artichokes, raw is here because even the back half of this list still offers respectable total fat density. Because it only takes up 0% of the daily limit per 100g, it is easier to fit into a tighter nutrition target. It is also fairly light at 73 kcal per 100g, which makes the ranking easier to use in normal portions.
Sesbania flower, raw rounds out the ranking with 0.0g per 100g, which is still enough to be useful if it already fits your meals. At this level it uses 0% of the daily limit per 100g, which is exactly why it rises in a lower-is-better ranking. It is also fairly light at 27 kcal per 100g, which makes the ranking easier to use in normal portions. There is more here than the main number alone, especially the vitamin C (81% DV) and folate (26% DV).
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D is here because even the back half of this list still offers respectable total fat density. Because it only takes up 0% of the daily limit per 100g, it is easier to fit into a tighter nutrition target. It is also fairly light at 28 kcal per 100g, which makes the ranking easier to use in normal portions.
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D rounds out the ranking with 0.0g per 100g, which is still enough to be useful if it already fits your meals. 0% of the daily limit per 100g keeps it competitive when the goal is minimizing this nutrient rather than maximizing it. At 44 kcal per 100g, this is one of the easier entries to use without overthinking portions.
Nopales, cooked, without salt is here because even the back half of this list still offers respectable total fat density. 0% of the daily limit per 100g keeps it competitive when the goal is minimizing this nutrient rather than maximizing it. At 15 kcal per 100g, this is one of the easier entries to use without overthinking portions.