The 10 Best High Protein Low Fat Foods You Should Be Eating

You shouldn’t ever feel like you’re abstaining from meals you love or get stuck counting calories for hours in the kitchen. You deserve to love what you eat and feel good after eating it.


This is one reason why you might choose a diet rich in high protein low fat foods.


Lean animal and plant proteins are built from amino acids and can provide your body with the 9 essential amino acids without any extra unwanted amounts of fats.


Don’t get us wrong, fats are an essential part of a healthy diet just as much as protein, but too much fat can cause health problems like raised cholesterol.


That’s why we put together our top picks for delicious high protein low fat foods so you never have to overthink in the kitchen again. These high protein low fat foods can help with managing your nutritional intake for weight loss, improving your recovery from exercise to help you come back stronger, and even improve your energy.




1. White Skinless Poultry

  • First on the list is white poultry: a protein powerhouse. A 100-gram serving of cooked skinless chicken or turkey can have as much as 30 grams of protein.

  • Even better, this lean meat only has around 3.5 grams of fat when the skin is taken off (leave it on however and it quickly jumps to 8 grams of fat).

  • Pair this rich in protein and low in fat lean meat with rice and veggies for a classic protein-packed dinner.



2. White Fish

  • Next on our list of high protein foods is white fish coming in hot with an average of 20-25 grams of protein and just under 3 grams of fat per 100-gram serving.

  • White fish are also typically higher in phosphorus which plays an important role in how the body uses fats and is essential for maintaining your bone structure.

  • Popular kinds of lean white fish are cod, bass, and halibut and can be enjoyed baked, sautéed, or in soups and chowders.



3. Beans

  • Beans are a great plant based high protein food source. All kinds of beans contain high amounts of amino acids which are the building blocks of protein.

  • Soybeans contain the highest amount of protein among beans, a ½ cup has 16.9 grams of protein. Soybeans are also a complete protein as they contain all 9 essential amino acids.

  • All other beans on average provide about 8 grams of protein per ½ cup.



4. Plain Greek Yogurt

  • This complete protein makes a perfect healthy snack or breakfast - especially when paired with a side of fruit and granola.

  • A serving of 200 grams provides a whopping 20 grams of protein and you can find both no-fat and low-fat versions of plain Greek yogurt on the market.

  • Greek yogurt contains higher amounts of protein than regular yogurt due to the straining process which leaves a large concentration of protein behind.



5. Lentils

  • Another plant based food high in protein is none other than lentils, just ½ cup provides 9 grams of protein and only contains 0.5 grams of fat.

  • Lentils are also notoriously high in fibre making them satisfying and filling.

  • They are an incomplete protein, only providing 8 of the 9 essential amino acids. However, by pairing lentils with some sesame seeds, hemp seeds, or wild rice you can create a complete protein meal.



6. Chickpeas

  • Whether you cook, mash, or roast them, chickpeas are an easy and enjoyable protein rich food to add to your diet.

  • A ½ cup has 2 grams of fat and about 6 grams of protein.

  • Chickpeas only carry 8 of the 9 essential amino acids, but add some quinoa, brown rice, or even a tortilla to make it complete.



7. Egg Whites

  • Did you know egg whites contain around 67% of all the protein found in eggs?

  • By consuming the white of 3 large eggs you can absorb 10.8 grams of protein and just 0.3 grams of fat.

  • This high protein food is definitely not one to skip for breakfast or as apart of your post-workout meal.



8. Quinoa

  • In just 1 cup of cooked quinoa, this complete protein source provides around 8-9 grams of protein making it another high protein food.

  • One cup of cooked quinoa also has less than 2% fat making it a great low fat food as well.



9. Low-Fat Cottage Cheese

  • If you’re a cottage cheese fanatic, pick up the low-fat version to reap the benefits of its high protein content without overloading on the fats.

  • A ½ cup has roughly 14 grams of protein, on average 1 gram of fat (depending on the brand), and around 80 to 90 calories.

  • This low calorie high protein food has been seeing a comeback in recent years. You can enjoy cottage cheese in single-serve containers as well as in different flavours.



10. Tofu

  • If you aren’t a big meat eater, tofu is a great plant based high protein option.

  • Tofu is considered a whole source of protein because it provides your body with all 9 essential amino acids, and a ½ cup of tofu provides 10.1 grams of protein.

  • You’ll find tofu available in many different textures. You can grill, bake, or sauté firm tofu and use silken tofu for desserts, smoothies, and soups.



As you can see, there are lots of high protein low fat foods that you can enjoy and experiment with in the kitchen.


Lean animal-based options like white-fleshed fish, white poultry, and egg whites are great examples of super high protein foods and low fat meats. Dairy products like low-fat cottage cheese and plain Greek yogurt are also good types of protein that are low fat that you can add as a side to your meals. And don’t forget about those plant based foods - beans, chickpeas, quinoa, lentils, and tofu are also great healthy low fat protein sources.


Bottom line, eating lean proteins are an essential part to a healthy and balanced diet. However, we know sometimes you’re on the go and don’t have a whole lot of time to prepare these foods.


If you're looking for a quick and convenient high protein zero-fat option try GUD!


You can enjoy GUD anytime and anywhere throughout your day to help hydrate and sustain you with electrolytes, as well as high-quality grass-fed protein. It gives you the protein to boost your macros without the carbs or fat you’re trying to avoid. Now that’s good!