Fact checked 
We have a team of smart fact checkers. They make sure our content is accurate. They use the best sources like medical journals and government websites. You can find their names and profiles on the articles they check.
Important: This article is for informational purposes only. Please read our full disclaimer for more details.
When it comes to healthy eating, fat loss, and muscle building, high-protein, low-fat foods are absolute game-changers. Whether you’re aiming to shed extra pounds, tone your body, or simply eat cleaner, including the right protein-rich foods can make all the difference.
In this blog, we’ll dive into the benefits of high-protein, low-fat foods, backed by science, and list the 15 best options along with their protein content to help you make smarter food choices.
Why High-Protein, Low-Fat Foods Are Essential
Protein plays a crucial role in muscle growth, metabolism, and weight management. According to a study published in the American Journal of Clinical Nutrition (1), a high-protein diet can:
- Boost satiety and reduce hunger
- Support muscle repair after workouts
- Increase metabolic rate by up to 30% during digestion
- Help maintain lean body mass while losing fat
By choosing low-fat protein sources, you can enjoy all the benefits of protein without consuming excess calories from fats — making it ideal for weight loss, cutting phases, or heart-healthy diets.
Why We Love High-Protein, Low-Fat Foods
- Great for weight loss: Keeps you full longer while reducing calorie intake.
- Supports muscle gain: Supplies essential amino acids for muscle repair and growth.
- Heart-friendly: Minimizes intake of saturated fats linked to cardiovascular risks.
- Versatile and delicious: Easily fits into a variety of meals and diets.
Whether you follow a low-carb, keto, paleo, or balanced eating plan, these foods work seamlessly into your lifestyle.
15 High-Protein, Low-Fat Foods You Should Add to Your Diet
Here’s a comprehensive list of nutrient-packed foods that are rich in protein yet low in fat to help you achieve your health goals.
1. Chicken Breast 🐔
- Protein: 31g per 100g
- Fat: 3.6g
- Calories: ~165 kcal
A lean protein powerhouse, chicken breast is perfect for muscle-building and fat-loss diets. Grill, bake, or stir-fry it for a healthy, filling meal.
Pro Tip: Marinate in lemon juice and herbs for extra flavor without adding fats.
2. Egg Whites 🥚
- Protein: 11g per 100g (about 3 large whites)
- Fat: 0g
- Calories: ~52 kcal
Egg whites are pure protein, making them excellent for low-fat, high-protein diets. They’re perfect for omelets, scrambles, and baking.
Science says: High-protein breakfasts with eggs improve satiety and support weight management (2).
3. Greek Yogurt (Non-Fat) 🥄
- Protein: 10g per 100g
- Fat: 0g
- Calories: ~59 kcal
Non-fat Greek yogurt is high in protein and probiotics, which support gut health and digestion.
Best Uses: Top with chia seeds, nuts, or berries for a quick snack.
4. White Fish (Cod, Tilapia, Haddock) 🐟
- Protein: 24g per 100g
- Fat: <2g
- Calories: ~105 kcal
White fish is lean, light, and protein-packed, making it ideal for weight loss and heart health.
Best Cooking Methods: Steam, grill, or bake with herbs and lemon.
5. Turkey Breast 🦃
- Protein: 29g per 100g
- Fat: 1g
- Calories: ~135 kcal
Turkey breast is a low-fat, high-protein meat that’s perfect for meal preps and sandwich wraps.
Bonus: It’s rich in selenium, which supports a healthy metabolism.
6. Tofu (Firm, Low-Fat) 🌱 (Plant-Based Option)
- Protein: 8g per 100g
- Fat: 4g
- Calories: ~76 kcal
Tofu is an excellent plant-based protein source and provides isoflavones that may improve heart health and hormonal balance.
Best Uses: Stir-fry, grill, or blend into smoothies for a protein boost.
7. Cottage Cheese (Low-Fat) 🧀
- Protein: 11g per 100g
- Fat: 1.5g
- Calories: ~90 kcal
Low-fat cottage cheese contains casein protein, which digests slowly, keeping you fuller for longer and helping muscle recovery overnight.
Pro Tip: Mix with cucumber and dill for a refreshing low-fat dip.
8. Tuna (Canned in Water) 🐠
- Protein: 23g per 100g
- Fat: 1g
- Calories: ~120 kcal
Tuna is a lean protein source that’s rich in selenium and omega-3s. Opt for tuna packed in water, not oil, to keep it low in fat.
Best Uses: Toss with Greek yogurt instead of mayo for a protein-rich salad.
9. Shrimp 🍤
- Protein: 24g per 100g
- Fat: <1g
- Calories: ~99 kcal
Shrimp is low in fat, high in protein, and loaded with iodine, which supports thyroid health and metabolism.
Pro Tip: Grill shrimp and serve with zucchini noodles for a keto-friendly dinner.
10. Whey Protein Isolate 🥤
- Protein: 25g per scoop (~30g)
- Fat: 0.5g
- Calories: ~110 kcal
Whey protein isolate is perfect for post-workout recovery or as a meal replacement. It’s fast-digesting and low in carbs and fat.
Best Uses: Blend with almond milk and spinach for a power-packed smoothie.
11. Edamame 🌿 (Plant-Based Option)
- Protein: 11g per 100g
- Fat: 4g
- Calories: ~120 kcal
Edamame, or young soybeans, are rich in plant protein and fiber, making them a perfect low-fat, high-protein snack.
Best Uses: Steam and sprinkle with sea salt or toss into salads.
12. Pork Tenderloin 🥓
- Protein: 26g per 100g
- Fat: 3.5g
- Calories: ~143 kcal
Pork tenderloin is a lean cut of meat that’s tender, flavorful, and protein-rich. It’s also a great source of B vitamins for energy metabolism.
Pro Tip: Roast with garlic and rosemary for a low-fat, protein-packed dinner.
13. Scallops 🦪
- Protein: 24g per 100g
- Fat: 0.8g
- Calories: ~100 kcal
Scallops are sweet, tender seafood with minimal fat and excellent protein content. They’re also rich in vitamin B12 and magnesium.
Best Uses: Sear scallops in olive oil for a restaurant-style low-fat dish.
14. Seitan 🌾 (Plant-Based Option)
- Protein: 25g per 100g
- Fat: 2g
- Calories: ~143 kcal
Seitan, or wheat gluten, is a plant-based protein bomb that mimics meat’s texture. It’s perfect for vegans and vegetarians seeking a low-fat protein source.
Best Uses: Grill or stir-fry with vegetables and soy sauce.
15. Skim Milk 🥛
- Protein: 8g per cup
- Fat: 0g
- Calories: ~83 kcal
Skim milk offers high-quality protein with zero fat, making it a great choice for muscle building and weight management.
Pro Tip: Use skim milk in smoothies, oatmeal, or coffee for an easy protein boost.
Frequently Asked Questions (FAQ’S)
1. Can high-protein, low-fat foods help with weight loss?
A. Yes! Protein keeps you fuller for longer, boosts metabolism, and helps preserve lean muscle mass during weight loss.
2. How much protein should I eat daily?
A. The Dietary Reference Intake (DRI) suggests 0.8g of protein per kg of body weight, but if you’re active or building muscle, aim for 1.2–2.0g per kg.
3. Are high-protein, low-fat diets safe long-term?
A. Yes, when balanced with fruits, vegetables, and healthy carbs. However, consult a nutritionist if you have kidney issues or other medical concerns.
Incorporating high-protein, low-fat foods into your diet can accelerate fat loss, support muscle growth, and improve overall health. From lean meats and seafood to plant-based proteins, these options are versatile and delicious.
Whether your goal is to lose weight, gain lean muscle, or simply eat healthier, this list of 15 foods gives you plenty of choices to build nutritious, satisfying meals.
