If you have ever tried to hit a protein goal without blowing your calories, you already know the problem: a lot of “protein foods” come with a lot of fat. Peanut butter, cheese, and fatty cuts of meat all have protein, but they bring plenty of extra calories with it.
The most efficient high protein low fat foods are seafood (shrimp, canned tuna, white fish), egg whites, skinless chicken and turkey breast, and nonfat dairy like Greek yogurt and cottage cheese. Beans, lentils, and peas are the best plant picks: less protein per calorie, but a lot of fiber.
High-Protein Low-Fat Foods Compared
The fairest way to compare them is protein per 100 calories. Here are the numbers from USDA FoodData Central (per 100 g):
| Food (per 100 g) | Calories | Protein | Fat | Protein per 100 kcal |
|---|---|---|---|---|
| Shrimp, cooked | 99 | 24 g | 0.3 g | 24 g |
| Tuna, light, canned in water | 86 | 19.4 g | 1 g | 22.6 g |
| Egg whites, raw | 52 | 10.9 g | under 1 g | 21 g |
| Chicken breast, roasted, no skin | 165 | 31 g | 3.6 g | 18.8 g |
| Greek yogurt, plain, nonfat | 59 | 10.2 g | 0.4 g | 17.3 g |
| Cottage cheese, 1% milkfat | 72 | 12.4 g | 1 g | 17.2 g |
| Lentils, boiled | 116 | 9 g | 0.4 g | 7.8 g (plus 7.9 g fiber) |
Two takeaways. Seafood wins on pure efficiency. And plant proteins look weaker on this chart, but they are the only ones that also bring fiber, which matters just as much for staying full.
Lean Animal Proteins
1. Shrimp
SaveThe top of the chart. Frozen cooked shrimp thaws in minutes under cold water, so it is one of the fastest proteins you can add to a salad, stir-fry, or pasta.
2. Canned Tuna (in Water)
SaveCheap, shelf-stable, and ready to eat. Choose tuna packed in water, not oil. Mix it with Greek yogurt instead of mayo for a high-protein tuna salad. Light tuna is generally the lower-mercury choice compared with albacore.
3. Egg Whites
SaveWhole eggs are nutritious but not low fat; the fat is in the yolk. A common trick is 1 whole egg plus 2–3 whites, which keeps the flavor and adds protein without much fat.
4. Chicken Breast
SaveThe most protein per serving on the list: about 31 g per 100 g. Skin adds most of the fat, so remove it. For cooking ideas, see our healthy chicken recipes.
5. Turkey Breast
Very similar to chicken breast. Roast a whole turkey breast on Sunday and slice it for sandwiches all week; it is far less salty than most deli turkey.
6. White Fish (Cod, Tilapia, Haddock)
SaveMild, lean, and done in about 12 minutes in a 400°F oven. Cook fish to 145°F. White fish is very low in fat, so if you want omega-3s, rotate in salmon too (it is higher in fat, but that fat is the healthy kind).
Low-Fat Dairy
7. Nonfat Greek Yogurt
SaveStrained yogurt has roughly double the protein of regular yogurt. Use it as a sour cream swap, a smoothie base, or a quick breakfast bowl. Buy plain and add your own fruit to control sugar.
8. Low-Fat Cottage Cheese
SaveIf you do not like the texture, blend it. Blended cottage cheese turns smooth and works in pasta sauce, dips, and even pancakes.
9. Skim Milk
SaveAn easy way to add protein to oatmeal and smoothies. Ultra-filtered milk brands have even more protein per cup than regular skim; check the label.
Plant-Based High-Protein Low-Fat Foods
10. Lentils
About 9 g of protein and almost 8 g of fiber per 100 g cooked. Red lentils cook in 15 minutes and melt into soups and curries.
11. Chickpeas
SaveRoast them for a crunchy snack, toss them into salads, or blend them into hummus (go easy on the oil and tahini if you want it low fat).
12. Black-Eyed Peas
SaveCreamy, quick-cooking, and great in a simple bean salad with tomatoes, onion, and vinegar.
13. Green Peas
SaveNot as protein-dense as beans, but a bag of frozen peas is the easiest way to add a few grams of protein and fiber to fried rice, pasta, or soup.
How to Build a High-Protein, Low-Fat Day
- Breakfast: Greek yogurt with berries, or an egg-white scramble. More ideas in our high-protein breakfast recipes.
- Lunch: Tuna or chickpea salad in a wrap. See our 10-minute healthy lunches.
- Dinner: Chicken, shrimp, or white fish with vegetables and a grain.
- Snack: Cottage cheese with fruit, or roasted chickpeas.
One honest note: you do not need to avoid fat altogether. Olive oil, nuts, avocado, and salmon are healthy. Low-fat proteins simply make it easier to get more protein for the same calories.
Sources: USDA FoodData Central: shrimp (175180), light tuna (173709), egg white (172183), chicken breast (171477), nonfat Greek yogurt (170894), 1% cottage cheese (173417), lentils (172421); FoodSafety.gov cooking temperatures.
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