List of foods with high protein and low fat content

Incorporating high-protein, low-fat foods into your diet can be beneficial for maintaining muscle mass, supporting weight loss, and promoting overall health. Below, we look into a comprehensive list of such foods, categorized by animal-based and plant-based sources.

Animal-Based Protein Sources

Poultry

• Chicken Breast: Skinless chicken breast is one of the leanest sources of protein, with around 31 grams of protein and 3.6 grams of fat per 100 grams.
• Turkey Breast: Similar to chicken, turkey breast offers approximately 29 grams of protein and 2 grams of fat per 100 grams.

Fish and Seafood

• Tuna: Canned or fresh tuna is a protein powerhouse, containing about 30 grams of protein and less than 1 gram of fat per 100 grams.
• Cod: This white fish provides roughly 18 grams of protein and less than 1 gram of fat per 100 grams.
• Shrimp: A versatile seafood option, shrimp has about 20 grams of protein and 0.5 grams of fat per 100 grams.

Dairy

• Greek Yogurt: Non-fat Greek yogurt offers around 10 grams of protein and 0 grams of fat per 100 grams.
• Cottage Cheese: Low-fat cottage cheese provides approximately 11 grams of protein and 1 gram of fat per 100 grams.

Eggs

• Egg Whites: Pure egg whites contain about 11 grams of protein and virtually no fat per 100 grams.

Plant-Based Protein Sources

Legumes

• Lentils: Cooked lentils offer about 9 grams of protein and less than 1 gram of fat per 100 grams.
• Chickpeas: Also known as garbanzo beans, cooked chickpeas contain roughly 9 grams of protein and 2 grams of fat per 100 grams.

Grains and Seeds

• Quinoa: A complete protein, quinoa provides about 8 grams of protein and 2 grams of fat per 100 grams.
• Chia Seeds: Though higher in fat than some other plant-based options, chia seeds offer about 17 grams of protein and 30 grams of fat per 100 grams, with most of the fat being heart-healthy omega-3 fatty acids.

Soy Products

• Tofu: Firm tofu contains around 8 grams of protein and 4 grams of fat per 100 grams.
• Edamame: These young soybeans provide approximately 11 grams of protein and 5 grams of fat per 100 grams.

Nuts and Nut Butters

• Peanut Butter (Low-Fat): Opting for low-fat peanut butter can provide around 25 grams of protein and 10 grams of fat per 100 grams, though it's important to check for added sugars.
• Almonds (Raw): Raw almonds offer about 21 grams of protein and 50 grams of fat per 100 grams, with healthy fats making up the majority.

This list serves as a guide to high-protein, low-fat foods that can be incorporated into various dietary plans, offering diverse options for those seeking to increase their protein intake while managing fat consumption.