The 20 Best High-Protein, Low-Fat Foods, Recommended by Dietitians

 Key Points

Protein helps with weight goals and muscle, while fat keeps you full but packs more calories.

Enjoy high-protein, low-fat picks like chicken, beans, tofu, yogurt, shrimp, and tuna.

Choosing lean, tasty proteins can help you stay full and hit your weight-loss or fitness goals.

Protein is an important macronutrient for muscle building and appetite control, two key components of weight maintenance. Fat also plays a role in weight since this macronutrient helps slow down digestion, keeping you full between meals. However, fat has more calories per gram than protein and carbohydrates: 1 gram of fat has 9 calories, whereas protein and carbs provide 4 calories per gram. 

The Dietary Guidelines for Americans recommends that 10% to 35% of an adult’s total calories come from protein, about 45% to 60% from carbohydrates and 20% to 30% from fat.

While not everything comes down to calories in and calories out when you’re trying to lose weight, a calorie deficit is needed to achieve your goals. Yet, macronutrients don’t exist in isolation, and most foods contain more than one. Many high-protein foods also contain fat and carbohydrates. So, choosing the right foods can be tricky for those looking to boost their protein intake without getting too much fat. That said, there are four types of dietary fats: saturated, trans, monounsaturated and polyunsaturated. Consuming the first two in excess may increase your risk of heart disease, while the latter two may help reduce it.

Luckily, this list compiles the best high-protein foods that are also low in fat, especially in saturated fat. We will also look at the benefits of afternoon and evening exercise and how it can help you with your weight and fitness goals. 

1. Low-Fat Cottage Cheese

One ½-cup serving of low-fat cottage cheese provides:3

• Protein: 13 g
• Fat: <3 g
• Saturated Fat: <2 g

Cottage cheese is rich and creamy without lots of saturated fat. “I love to enjoy it on its own topped with fruit and seeds, on top of toast or a whole-grain English muffin, tossed into a smoothie or pancake batter and scrambled into eggs to make them super fluffy,” says Mandy Enright, M.S., RD, a worksite wellness dietitian and author of 30-Minute Weight Loss Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss. If you’re looking for ways to enjoy cottage cheese, try these Copycat Starbucks Spinach & Mushroom Egg Bites or Cottage Cheese Snack Jar with Fruit. 

2. Shrimp 

One 3-ounce serving of raw shrimp provides:4

• Protein: 17 g
• Fat: <1 g
• Saturated Fat: 0 g

“Shrimp is a favorite to enjoy as shrimp cocktail or a great protein option for stir-fries and sheet-pan meals,” says Enright. She likes to keep it in the freezer since it thaws in about 15 minutes and can be quickly added to any meal. Our Green Bean, Eggplant & Shrimp Stir-Fry and Sheet-Pan Shrimp Fried Rice make great healthy dinners. 

3. Pork Tenderloin 

One 4-ounce serving of raw pork tenderloin provides:5

• Protein: 24 g
• Fat: 2 g
• Saturated Fat: <1 g

“Did you know pork tenderloin is as lean as skinless, boneless chicken breast?” asks Enright. Pork tenderloin is easy to throw together on a weeknight. You can grill it, slow-cook it or stuff it for a fabulous low-fat dinner. 

4. Boneless, Skinless Chicken Breast

One 4-ounce (measured raw) serving of boneless, skinless chicken breast provides:6

• Protein: 25 g
• Fat: 3 g
• Saturated Fat: <1 g

A staple in most kitchens, boneless, skinless chicken breast is versatile, accessible and very low in fat. It’s a healthy addition to pasta or salads, and it stands on its own as the main protein in a yummy Marsala dish. Cook up a big batch and use it in leftovers all week. 

5. Chickpeas 

One cup of drained canned chickpeas provides:7

• Protein: 11 g
• Fat: 4 g
• Saturated Fat: <1 g

“Chickpeas are a great plant-based protein that is accessible and affordable,” says Alyssa Smolen, M.S., RDN, CDN. Her favorite way to use this humble pulse is in a plant-based Chickpea Salad Sandwich. They also make a hearty base for Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce or Chhole (Chickpea Curry).

6. White Flaky Fish

One 4-ounce (measured raw) serving of tilapia provides:8

• Protein: 23 g
• Fat: 2 g
• Saturated Fat: <1 g

White flaky fish, like tilapia or mahi-mahi, is extremely lean and pretty versatile. It cooks quickly and is the perfect protein for a hearty tomato broth or fish tacos. 

7. Peas

One cup of raw peas provides:9

• Protein: 8 g
• Fat: <1 g
• Saturated Fat: 0 g

Dry or frozen peas are a robust pulse that is slightly sweet and starchy. They add plant-based protein to a casserole or grain bowl, and they steal the show in a simple pea soup, 

8. Nonfat Greek Yogurt

One ½-cup serving of nonfat plain Greek yogurt provides:10

• Protein: 13 g
• Fat: <1 g
• Saturated Fat: 0 g

Nonfat Greek yogurt is made from skim milk, yet it’s still thick, creamy and packed with protein. “Adding nonfat Greek yogurt to your smoothie, morning oatmeal or enjoying it topped with berries as a snack are all easy ways to pack a protein punch to your day,” says Kaytee Hadley, M.S., RDN, IFMCP, CPT, a dietitian, personal trainer and founder of Holistic Health and Wellness in Richmond, Virginia. Enjoying Lemon-Blueberry Overnight Oats is like having dessert for breakfast. 

9. Black Beans

One cup of cooked black beans provides:11

• Protein: 15 g
• Fat: 1 g
• Saturated Fat: 0 g

“Beans are one of my favorite low-fat protein sources because they naturally contain a lot of fiber, which is great for gut health and appetite regulation, and they are much more affordable than meat,” says Hadley. Black beans are a welcome addition to recipes like Veggie Fajitas, Cheesy Beef & Black Bean Skillet Casserole and Slow-Cooker Sweet Potato & Black Bean Chili. 

10. Edamame

One ½-cup serving of shelled edamame provides:12

• Protein: 9 g
• Fat: 5 g 
• Saturated Fat: <1 g

These green soybeans are packed with calcium and protein. Buy the frozen version and use them in this Spicy Garlic Instant Noodles with Edamame & Red Peppers dish, as a topper for a salad or a unique version of “hummus.”

11. Soy Milk

One cup of soy milk provides:13

• Protein: 8 g
• Fat: 5 g
• Saturated Fat: <1 g

If you’re not down with dairy, soy milk is a great alternative with plenty of protein. Use it in protein-packed chia pudding or a variety of nutritious drinks. 

12. Black-Eyed Peas

One ½-cup serving of cooked black-eyed peas provides:14

• Protein: 5 g
• Fat: 0 g
• Saturated Fat: 0 g

This less-common bean is rich in protein and fiber, helping you increase your sense of fullness. Black-eyed peas go well in salads, stews and dips.  

13. Seitan

One 3-ounce serving of seitan provides:15

• Protein: 15 g
• Fat: <1 g
• Saturated Fat: 0 g

Seitan is a gluten-rich, textured wheat product that has ample protein. It mimics the texture of meat in dishes like these Seitan BBQ Sandwiches or Crispy Seitan Stir-Fry. 

14. Skim Milk

One cup of skim milk provides:16

• Protein: 8 g
• Fat: 0 g
• Saturated Fat: 0 g

Many people often forget that milk is a naturally protein-rich drink with many other essential vitamins and minerals. Plus, it’s great for hydration and pretty versatile, so you can use it in baking, soups, dressings, smoothies, oatmeal and more. 

15. Eggs

One large egg provides:17

• Protein: 6 g
• Fat: 5 g
• Saturated fat: 2 g

Eggs are a great source of protein and vitamin D, both of which are essential for your overall health. Whip up a batch of hard-boiled eggs in the air fryer for a tasty snack, or make this veggie-packed Mushroom-Spinach Eggs Benedict or Eggs in Tomato Sauce with Chickpeas & Spinach for weekend brunch. 

16. Tofu 

One ½-cup serving of tofu provides:18

• Protein: 22 g
• Fat: 11 g
• Saturated Fat: <2 g

While it may seem like tofu is high in fat, its protein-to-fat ratio is 2-to-1—plus, it’s low in saturated fat. Many people's go-to plant-based protein is tofu. “It contains probiotics since it’s a fermented food, and it takes on the flavor of any seasoning,” adds Smolen. Tofu can be used in soups, scrambles and even desserts.

17. Peanut Butter Powder

Two tablespoons of peanut butter powder provide:19

• Protein: 5 g
• Fat: <2 g
• Saturated Fat: 

Peanut butter powder has all of the flavor of peanut butter without the fat. As a reference, regular smooth peanut butter contains around 16 g of fat in 2 tablespoons.20 The powder makes a naturally protein-rich addition to sweet deliciousness, like Chocolate-Peanut Butter Protein Ice Cream or Dark Chocolate Peanut Butter Truffles.

18. Quinoa

One cup of cooked quinoa provides:21

• Protein: 8 g
• Fat: 4 g
• Saturated Fat: <1 g

Quinoa is a nutty protein-rich whole grain that’s also packed with fiber. These two nutrients help you feel more satisfied. Use quinoa to increase the content of these two nutrients in a lasagna, salad or risotto.

19. Turkey Breast

One 4-ounce (measured raw) serving of turkey breast provides:22

• Protein: 27 g
• Fat: 2 g
• Saturated Fat: <1 g

Turkey breast is a simple, lean dinner staple that makes great leftovers. You can cook it in an air fryer, or try this simple Herb-Roasted Turkey Breast with Garlic recipe. 

20. Tuna 

One 3-ounce serving of drained canned tuna provides:23

• Protein: 22 g
• Fat: <1 g
• Saturated Fat: 0 g

While tuna is considered a fatty fish because of its omega-3 fatty acids, everyone’s favorite canned fish is actually low in saturated fat while packed with protein. Use tuna to enjoy a classic comfort Tuna Melt or switch up the base for your burger. 

Our Expert Take

If you’re looking to lose weight or maintain your weight, these high-protein, low-fat foods can help you achieve your goals. Foods like beans, pulses, legumes, chicken, fish and more round out this list of the best 20 high-protein foods. Luckily for you, there are endless ways to deliciously enjoy these foods.

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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14 Best Protein Sources for Vegans and Vegetarians

 If you’ve given up eating meat and other animal products for health, environmental or humane reasons — or just because you don’t like the taste — you’ve almost certainly been accosted by an overly concerned relative or friend who’s said, “But how can you get enough protein in your diet?”

It's definitely possible for vegans and vegetarians to get all the protein they need, says, Kaytee Hadley, RDN, a functional medicine dietitian in Richmond, VA. “It just takes a little nutrition knowledge and planning,” she says. “The biggest challenge is that there are only a few plants that naturally have a concentrated amount of protein,” she says. “When you eat only plants, you need to be more mindful that you’re getting enough variety and eating enough protein-rich foods.”

(Note: Many vegetarians do eat eggs and dairy, which contain high amounts of protein, but vegans do not eat any products that are derived from animals. Here, we are focusing on plant-based food that both types of eaters can enjoy.)

The best vegan and vegetarian protein sources

Hadley points out that plant-based proteins are in many ways even better for your health than animal ones. “Many studies suggest that plant-based protein has benefits over animal based protein for heart health, cancer, and longevity,” she says. So sure to load up on these plant-based foods that are particularly high in protein:

Tofu

• Protein: 11.4 g per 1/2 cup.

Perhaps the most well-known of the plant-based proteins, tofu is the MVP in this category. It can be used in everything from stir-fries and smoothies to salads and even brownies. “Think of tofu as your plant-based chicken — it’s incredibly versatile and soaks up the flavor of any sauce or seasoning,” says Hadley. 

 

Chickpeas

• Protein: 20 g per ½ cup

These tasty garbanzo beans are a nutritional powerhouse, high both in protein and fiber. They are also incredibly versatile, says Shanon Whittingham, RD, CDN, of The Nourish Center in Brooklyn, NY, who suggests you roast them for snacks, blend into hummus or add to curries. 

 

Seitan

• Protein: 20 g per 3 oz serving

Made from wheat gluten (so, unfortunately, not an option for people with celiac or a gluten intolerance), seiten is the perfect option for vegans who want to bite into something with a “meaty” texture — it’s a popular plant-based alternative to bacon. (It’s also high in iron, which is important for vegans).

Tempeh

• Protein: 17.2 g per 3 oz serving

Made of soybeans and high in fiber, tempeh is still a bit of a vegan secret, but more and more grocery stores are stocking this nutty-tasting, chewy protein. “It’s surprising to me that more people here in the U.S. haven’t heard of or eat tempeh,” says Hadley, who points out an added benefit. “Because tempeh is fermented, enjoying it raw or lightly cooked will give you natural probiotics to support a healthy gut.”

Whittington adds that, like tofu, tempeh is a complete protein; she recommends cooking it in stir-fries, in sandwiches or as a meat substitute.

 

Lentils

• Protein: 9 g per 1/2 cup cooked lentils

More than just a variety of soup, lentils are part of a food group known as pulses, which are packed with fiber and protein. “These are a powerhouse of protein and fiber, making them great for digestion and keeping you full,” says Whittingham. “They’re also versatile and can be used in soups, stews, salads, and even veggie burgers.”

Soy or pea milk

• Protein: Soy, 9 g per 1 cup; pea, 8 g per 1 cu
  

 If you don’t drink cow's milk, there are plenty of plant-based alternatives, including oat, hemp, and coconut. But the two best bangs for your protein buck are soy milk and the harder-to-find but nutritious pea milk.

Quinoa

• Protein: 7.5 g per 1 cup of cooked quinoa

You can cook up a big batch of this grain in just minutes, and then keep it in the fridge to use as a base for bowls or salads. 

Hemp seeds

• Protein: 10g per 3 tablespoons

“Many vegans struggle to get enough protein at breakfast without eating eggs, so I always recommend adding hemp seeds to non-dairy yogurt, cereal, toast, or smoothies,” says Hadley. Note: Though these crunchy, slightly sweet seeds do come from a cannabis plant, it is not the same variety that produces marijuana, and they cannot get you high.

Nutritional yeast

• Protein: 5 g per 2 tablespoons

Vegans call this flavorful yellow powder “nooch,” and use it in place of Parmesan cheese on pasta and popcorn, and to add a punch of flavor to many other foods. Perhaps even more important, it contains high amounts of vitamin B12, which is almost impossible to get in any other plant-based foods.

Rice and beans

• Protein: 21.4 g per 1 serving

This classic dish is a favorite of Whittingham’s because it combines two different types of protein to include all nine essential amino acids. “Rice is low in lysine but high in methionine, while beans are high in lysine and low in methionine,” she explains. “When eaten together, they complement each other to form a complete protein.”

 

Almonds

• Protein: 6 g per 1 ounce, raw

Nuts are a major source of protein for most vegans, with almonds leading the pack. You can add them sliced or crushed into any stir-fry or sautéed vegetable dish for an extra crunch, or bring a pack along with you for a satisfying on-the-go snack.

Peas

• Protein: 4 g per 1/2 cup, cooked

Peas are a member of the high-protein legume family, which also contains peanuts and lentils. You can eat them as a side dish, in salads, as a major component of soup, or tossed into any pasta dish. And who doesn't love the classic carrots-and-peas?

Breads with sprouted grains

• Protein: 5 g per slice

There's nothing more satisfying than a piece of hearty bread slathered with nut butter and topped with bananas, or with smashed avocado and sea salt. But when it comes to protein, not all breads are equal: Look for a variety made with sprouted grains, such as Ezekiel Sprouted Whole Grain Bread.

Spinach

• Protein: Around 9g in 1 cup raw spinach

Whether you prefer it raw in a salad with orange slices or cooked with garlic as a tasty side, spinach is high in both iron and protein. 

 

Protein FAQs

Why is protein important?

Protein is one of the macronutrients that is responsible for many important health functions in your body. They are made up of various amino acids, which are the building blocks for basically everything in your body. “Adequate protein is necessary for muscle building, tissue repair, and the production of enzymes,” explains Whittingham, who points out that our bodies are unable to produce the nine essential amino acids on their own. “Besides supporting muscle health and maintaining a strong immune system, plant-based proteins also provide other key nutrients like fiber, vitamins, minerals and antioxidants," she adds.

How much protein do I need?

The exact amount of protein required to keep you healthy and strong depends on several factors, including your weight and activity level. But at baseline, vegans and vegetarians should aim for between 0.8 to 1g of protein per day per kilogram of body weight, Whittingham says. (Don’t forget to translate from pounds: A 150-pound person weighs about 68 kg, so the minimum protein should be around 55 g per day.)

How can I make sure I’m getting enough protein?

One of the best ways to make sure you are getting the appropriate amounts of proteins in to consult with a registered dietitian who can help you come up with meals and snacks based on your needs, preferences, and lifestyle. In addition to that, follow these tips from Whittingham and Hadley:

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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