The 20 Best High-Protein and Low-Fat Foods to Power Your Body and Trim the Fat
When it comes to building lean muscle, shedding fat, or just eating clean, protein is king. But not all protein sources are created equal. Some come bundled with unhealthy fats, while others offer lean, nutrient-dense benefits that can truly supercharge your diet.
Why High-Protein, Low-Fat Foods?
Before we dive in, let’s break down why you should care about these kinds of foods:
Protein builds muscle and supports metabolism.
Low-fat choices are easier on your heart and waistline.
They keep you full longer, helping to reduce unnecessary snacking.
Ideal for weight loss and lean muscle gain.
Now, onto the list!
1. Egg Whites
Protein: ~11g per 100g
Fat: ~0.2g
Egg whites are pure protein with virtually no fat. They’re perfect for omelets, smoothies, or baking. For those watching cholesterol, they’re also a safer bet than whole eggs.
2. Skinless Chicken Breast
Protein: ~31g per 100g
Fat: ~3.6g
A staple in fitness diets, chicken breast is incredibly lean and versatile. Grill it, bake it, shred it — it fits into nearly any cuisine.
3. Cod
Protein: ~18g per 100g
Fat: ~0.7g
This mild white fish is high in protein and extremely low in fat. It’s also a good source of B vitamins and selenium.
4. Low-Fat Cottage Cheese
Protein: ~11g per 100g
Fat: ~1–2g (depending on brand)
Great as a snack or breakfast food, low-fat cottage cheese is rich in casein protein, which digests slowly and helps keep you full.
5. Lean Ground Turkey (93% lean or better)
Protein: ~27g per 100g
Fat: ~4–7g
Lean turkey is an excellent red meat substitute. Opt for 93–99% lean versions for better fat control.
6. Sirloin Tip Side Steak (Extra Lean Beef)
Protein: ~26g per 100g
Fat: ~3–5g
Certain cuts of beef, like sirloin tip or eye of round, are surprisingly lean. They offer iron, zinc, and B12 in abundance.
7. Tuna (Canned in Water)
Protein: ~25g per 100g
Fat: ~1g
Tuna is an old-school bodybuilding classic — cheap, portable, and high in protein. Mix it with mustard or Greek yogurt for a low-fat twist.
8. Greek Yogurt (Nonfat)
Protein: ~10g per 100g
Fat: ~0g
Creamy and tangy, nonfat Greek yogurt is perfect for snacks or smoothies. Plus, it’s packed with probiotics.
9. Lentils
Protein: ~9g per 100g (cooked)
Fat: ~0.4g
Plant-based and full of fiber, lentils are a superb meat alternative. Great in soups, curries, and salads.
10. Tempeh
Protein: ~19g per 100g
Fat: ~5g
A fermented soy product, tempeh is a go-to for vegetarians seeking high protein. It’s less processed than tofu and has a nutty, firm texture.
11. Shrimp
Protein: ~24g per 100g
Fat: ~0.3g
Incredibly lean and loaded with nutrients like iodine and selenium. Avoid deep-fried varieties and go for grilled or steamed.
12. Tofu (Extra Firm, Light)
Protein: ~10–15g per 100g
Fat: ~4g
Light tofu or lower-fat varieties offer a nice protein boost without the excess fat. It's highly versatile for stir-fries, scrambles, and even desserts.
13. Skim Milk
Protein: ~3.4g per 100g
Fat: ~0.1g
Skim milk retains all the protein of whole milk with none of the fat. It’s a great base for smoothies and overnight oats.
14. Edamame (Boiled Soybeans)
Protein: ~11g per 100g
Fat: ~5g
A tasty snack or salad topper, edamame provides plant-based protein plus fiber and micronutrients like folate.
15. Seitan
Protein: ~25g per 100g
Fat: ~1.9g
Made from wheat gluten, seitan is incredibly protein-dense. It's great for those who aren’t gluten-sensitive and want a meat-like texture.
16. Low-Fat Mozzarella
Protein: ~22g per 100g
Fat: ~6g
Perfect for adding cheesy flavor to dishes without overdoing the fat. Look for “part-skim” or “light” versions.
17. Pork Tenderloin
Protein: ~23g per 100g
Fat: ~3–4g
Often overlooked, pork tenderloin is surprisingly lean. It’s flavorful and easy to roast or grill.
18. Halibut
Protein: ~23g per 100g
Fat: ~2–4g
This firm white fish is not only high in protein but also provides omega-3s. It’s ideal for grilling or baking.
19. Bone Broth Protein Powder
Protein: ~20g per serving
Fat: ~1g
Bone broth protein is a gut-friendly option for smoothies and shakes. Look for unflavored or low-sodium versions.
20. High-Protein Bread
Protein: ~10–12g per slice
Fat: ~1–2g
Thanks to modern food science, you can now enjoy bread with a protein kick and minimal fat. Look for versions made with pea or wheat protein.
Add Veggies for Fiber and Satiety
While veggies aren’t protein-rich per se, combining these high-protein foods with leafy greens, broccoli, or cauliflower increases fiber and fullness — key for weight management.
Tips for Incorporating These Foods
Meal Prep: Grill chicken, cook lentils, and portion out yogurt ahead of time.
Mix Animal & Plant Proteins: Balance amino acids and reduce fat intake.
Watch Sauces and Oils: Even lean foods can get fatty if slathered in dressing.
Spice It Up: Herbs and spices add flavor without calories or fat.
Protein doesn’t have to come with a side of saturated fat. By making smart choices, you can enjoy meals that fuel your muscles, trim your waistline, and keep your heart healthy. Whether you’re a meat-lover, a vegetarian, or somewhere in between, these 20 foods will help you hit your goals — without the guilt.
Ready to revamp your diet? Start by picking 3–5 of these foods to include in your weekly routine — your body (and your taste buds) will thank you.