Whether you're cutting, reverse dieting, or just trying to hit a protein target without blowing past your fat macro, you need high protein low fat foods in your rotation. The challenge is that protein and fat naturally travel together in most whole foods — meat, dairy, nuts, eggs. But certain sources break that pattern dramatically, delivering 5 to 10 times more protein than fat per serving.
Below are the best options ranked by protein-to-fat ratio, with macros per standard serving. This list covers both animal and plant sources so it works regardless of how you eat.
Top Animal-Based Sources
These foods offer the highest protein density with the least fat. All macros are per 100g cooked weight unless noted otherwise.
Tier 1: Elite Ratio (8:1 protein-to-fat or better)
Chicken Breast (skinless, grilled) — 31g protein, 3.6g fat, 0g carbs, 165 cal. The benchmark. A 6 oz serving gives you about 47g protein for under 250 calories. Grill, bake, or poach — just avoid frying in oil.
Turkey Breast (skinless, roasted) — 30g protein, 1.8g fat, 0g carbs, 135 cal. Even leaner than chicken. Sliced deli turkey (low sodium) is a convenient alternative at roughly 18g protein and 1g fat per 3 oz.
Egg Whites — 11g protein, 0.2g fat, 0.7g carbs, 52 cal per 100g (about 3 large whites). Nearly pure protein. Use liquid egg whites from a carton to skip the separating.
Cod — 23g protein, 1g fat, 0g carbs, 105 cal. The leanest mainstream white fish. Bake with lemon and herbs for a meal that's almost entirely protein.
Shrimp — 24g protein, 1.7g fat, 0g carbs, 120 cal. Cooks in 3 minutes, works in stir-fries, salads, and wraps. Frozen bags are inexpensive and last months.
Tier 2: Excellent Ratio (4:1 to 8:1)
Tilapia — 26g protein, 2.7g fat, 0g carbs, 128 cal. Mild flavor makes it the most versatile white fish for meal prep.
Tuna (canned in water) — 26g protein, 1g fat, 0g carbs, 116 cal. One 5 oz can delivers about 37g protein. Limit to 2-3 cans per week due to mercury content.
Fat-Free Greek Yogurt — 10g protein, 0.7g fat, 3.6g carbs, 59 cal per 100g. A 1-cup serving provides roughly 17g protein. Add it to smoothies, use it as a sour cream substitute, or eat it straight with berries.
Bison (ground, 93% lean) — 25g protein, 7g fat, 0g carbs, 168 cal. A red meat option that's significantly leaner than ground beef at the same lean percentage.
Top Plant-Based Sources
Plant proteins tend to come with more carbs than animal proteins, but several options deliver strong protein-to-fat ratios.
Tier 1: Best Plant Ratios
Seitan — 25g protein, 1.9g fat, 4g carbs, 130 cal per 100g. Made from vital wheat gluten, seitan has the highest protein density of any plant food. Not suitable for anyone avoiding gluten.
Nutritional Yeast — 50g protein, 4g fat, 26g carbs, 325 cal per 100g. You won't eat 100g in one sitting, but 2 tbsp adds about 8g protein and 0.5g fat to any meal. Sprinkle on popcorn, pasta, or salads.
Lentils (cooked) — 9g protein, 0.4g fat, 20g carbs, 116 cal per 100g. Not as protein-dense as animal sources, but the fat is nearly zero. One cup cooked yields about 18g protein and less than 1g fat.
Edamame (shelled) — 11g protein, 5g fat, 8.9g carbs, 121 cal per 100g. Higher fat than lentils but still a strong ratio. Eat them steamed with salt or toss them into grain bowls.
Tier 2: Solid Options
Extra-Firm Tofu — 9g protein, 5g fat, 2g carbs, 88 cal per 100g. Press it, cube it, bake or stir-fry. Absorbs any flavor you throw at it.
Tempeh — 19g protein, 11g fat, 9g carbs, 195 cal per 100g. Higher fat than tofu but more protein and a denser, nuttier texture. Slice thin and pan-sear with soy sauce.
Preparation Tips That Keep Fat Low
The leanest protein source in the world won't stay lean if you drown it in oil. A few principles:
- Grill, bake, or air-fry instead of pan-frying in oil. An air fryer gives you crispiness with no added fat.
- Use nonstick cookware or a light spritz of cooking spray (roughly 5 calories) instead of a tablespoon of oil (120 calories, 14g fat).
- Season aggressively without fat. Spice rubs, mustard, hot sauce, citrus juice, soy sauce, vinegar, and herbs all add zero fat.
- Watch your sauces. Peanut sauce, ranch, alfredo, and creamy dressings add 10-15g fat per serving. Swap for salsa, mustard, or a vinegar-based dressing.
Building Meals Around These Foods
Pair any Tier 1 protein with a complex carb (rice, potato, whole-grain bread) and a vegetable, and you have a complete meal that's high protein, low fat, and under 500 calories. For 15 ready-to-go combinations, check our high protein low calorie meals recipe list. If you follow a fully plant-based diet, our vegan protein sources guide goes deeper on combining incomplete proteins.
Track Your Protein Without the Math
DinePick identifies the highest-protein, lowest-fat options on any restaurant menu so you can eat out without a spreadsheet. Get early access at dinepick.com.