Top 10 Foods With More Protein and Less Fats

Top 10 Foods With More Protein and Less Fats

Your diet needs to be healthy. If you are looking to find foods with more protein and less fat in them to either gain some muscle, lose some weight, or due to any dietary concerns, then you have come to the right place. Read this article, we have listed the top 10 foods with more protein content and fewer fats in them that will help you achieve your goals. 

Top 10 Foods With More PROTEIN And Fewer Fats

The top 10 foods with high amounts of protein and fewer fats are:

1- Skinless Chicken

If you want to consume protein and limit fat and calories, then the skinless chicken is one of the best options. It is good to avoid the skin of the meat and can be removed before or after making the food. The protein and fat content of 4 oz skinless chicken is 28 g and 3 g respectively.

2- Lean Beef

Lean types of meat are a good source of protein with low fats. You should select lean meats as they are rich in nutrients, high in protein, and low in fats and calories. The protein and fat content of 4 oz lean beef is 33 g and 4 g respectively.

3- Fish

Fish is an excellent source of protein and essential nutrients. Fish contain a high amount of protein as compared to fats, and the minimal fats that are present are healthy fats. A 3 oz fish contains 18-20g of protein

4- Legumes

They are a great choice for protein-rich food with minimal fats. The fiber content in legumes makes them fulfilling. They are also loaded with iron, folate, potassium, manganese, and magnesium. 1/2 cup of cooked legumes contains 8g of protein and 0.4 g of fat.  

Some common examples of legumes are

  • Kidney beans
  • White beans
  • Chickpeas
  • Green peas
  • Lima beans
  • Lentils
  • Black-eyed peas
  • Soybeans

5- Plain Greek Yogurt

If you are looking for a high-protein, low-fat yogurt, then greek yogurt is the best choice. A 6 oz Greek yogurt contains 15-20g of protein and only 0.7 g of fat.

6- Low-Fat Cottage Cheese

A low-fat-cottage cheese is a great choice to get protein with very low fat. It also contains vitamins B12 and B2, calcium, and phosphorus.

A 1/2 cup of low-fat cottage cheese contains about 28g of protein and 2.5g of fat and it also provides 10-15% calcium.

7- Fat-Free Milk

If you want to consume milk, then fat-free milk is a suitable option as it contains more protein and low fat in it.

1 cup of low-fat milk contains 8g of protein and 2g of fat. Selecting low-fat milk protects you against fats and calories while giving you good protein.

8- Tofu

Tofu is a great plant protein, which is low in fats but high in proteins. A 3.5 oz tofu contains 9 g protein and 3.5 g fat. It also contains all essential amino acids and is a good option if you don’t want animal protein to eat. 

9- Quinoa

Quinoa is a good source of whole protein and contains all 9 essential amino acids. The popular seeds are packed with many nutrients including magnesium, iron, and zinc, and contain 8 g protein and 3.5 g fat in 1 cup.

10- Egg

The egg protein is easy to absorb and 1 large egg contains about 6g of protein.


The best top 10 foods with more protein and less fat include lean meat, fish, legumes like lentils, beans and peas, egg, plain greek yogurt, low-fat cottage cheese, fat-free milk, tofu, and some seeds like quinoa. These foods are packed with protein and essential nutrients and are a great choice for a high-protein low-fat diet. These foods can help you gain some muscle and lose some weight.


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