In This ArticleView AllIn This ArticleCottage CheeseShrimpPork TenderloinChicken BreastChickpeasWhite FishPeasGreek YogurtBlack BeansEdamameSoy MilkBlack-Eyed PeasSeitanSkim MilkEggsTofuPB PowderQuinoaTurkey BreastTuna

In This ArticleView All

View All

In This Article

Cottage Cheese

Shrimp

Pork Tenderloin

Chicken Breast

Chickpeas

White Fish

Peas

Greek Yogurt

Black Beans

Edamame

Soy Milk

Black-Eyed Peas

Seitan

Skim Milk

Eggs

Tofu

PB Powder

Quinoa

Turkey Breast

Tuna

ClosePhoto:EatingWellProtein is an important macronutrientfor muscle building and appetite control, two key components of weight maintenance. Fat also plays a role in weight since this macronutrient helps slow down digestion, keeping you full between meals. However,fat has more calories per gramthan protein and carbohydrates: 1 gram of fat has 9 calories, whereas protein and carbs provide 4 calories per gram.The Dietary Guidelines for Americans recommends that 10% to 35% of an adult’s total calories come from protein, about 45% to 60% from carbohydrates and 20% to 30% from fat.While not everything comes down to calories in and calories out when you’re trying to lose weight, acalorie deficit is needed to achieve your goals. Yet, macronutrients don’t exist in isolation, and most foods contain more than one. Many high-protein foods also contain fat and carbohydrates. So, choosing the right foods can be tricky for those looking to boost their protein intake without getting too much fat. That said, there are fourtypes of dietary fats: saturated, trans, monosaturated and polyunsaturated. Consuming the first two in excess may increase your risk of heart disease, while the latter two may help reduce it.Luckily, this list compiles the best high-protein foods that are also low in fat, especially in saturated fat. We will also look at the benefits of afternoon and evening exercise and how it can help you with your weight and fitness goals.These 7 Small Changes Helped Me Lose 110 Pounds1. Low-Fat Cottage CheeseOne ½-cup serving of low-fat cottage cheese provides:Protein:13 gFat:<3 gSaturated Fat:<2 gCottage cheese is rich and creamy without lots of saturated fat. “I love to enjoy it on its own topped with fruit and seeds, on top of toast or a whole-grain English muffin, tossed into a smoothie or pancake batter and scrambled into eggs to make them super fluffy,” saysMandy Enright, M.S., RD, a worksite wellness dietitian and author of30-Minute Weight Loss Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss. If you’re looking for ways to enjoy cottage cheese, try theseCopycat Starbucks Spinach & Mushroom Egg BitesorCottage Cheese Snack Jar with Fruit.2. ShrimpOne 3-ounce serving of raw shrimp provides:Protein:17 gFat:<1 gSaturated Fat:0 g“Shrimp is a favorite to enjoy as shrimp cocktail or a great protein option for stir-fries and sheet-pan meals,” says Enright. She likes to keep it in the freezer since it thaws in about 15 minutes and can be quickly added to any meal. OurGreen Bean, Eggplant & Shrimp Stir-FryandSheet-Pan Shrimp Fried Ricemake great healthy dinners.3. Pork TenderloinOne 4-ounce serving of raw pork tenderloin provides:Protein:24 gFat:2 gSaturated Fat:<1 g“Did you know pork tenderloin is as lean as skinless, boneless chicken breast?” asks Enright. Pork tenderloin is easy to throw together on a weeknight. You cangrill it,slow-cook itorstuff itfor a fabulous low-fat dinner.4. Boneless, Skinless Chicken BreastOne 4-ounce (measured raw) serving of boneless, skinless chicken breast provides:Protein:25 gFat:3 gSaturated Fat:<1 gA staple in most kitchens, boneless, skinless chicken breast is versatile, accessible and very low in fat. It’s a healthy addition topastaorsalads, and it stands on its own as the main protein in ayummy Marsala dish. Cook up a big batch and use it inleftoversall week.5. ChickpeasOne cup of drained canned chickpeas provides:Protein:11 gFat:4 gSaturated Fat:<1 g“Chickpeas are a great plant-based protein that is accessible and affordable,” saysAlyssa Smolen, M.S., RDN, CDN. Her favorite way to use this humble pulse is in a plant-basedChickpea Salad Sandwich.They also make a hearty base forZucchini-Chickpea Veggie Burgers with Tahini-Ranch SauceorChhole (Chickpea Curry).6. White Flaky FishOne 4-ounce (measured raw) serving of tilapia provides:Protein:23 gFat:2 gSaturated Fat:<1 gWhite flaky fish, like tilapia or mahi-mahi, is extremely lean and pretty versatile. It cooks quickly and is the perfect protein for ahearty tomato brothorfish tacos.7. PeasOne cup of raw peas provides:Protein:8 gFat:<1 gSaturated Fat:0 gDry or frozen peas are a robust pulse that is slightly sweet and starchy. They addplant-based proteinto a casserole orgrain bowl, and they steal the show in a simplepea soup,8. Nonfat Greek YogurtOne ½-cup serving of nonfat plain Greek yogurt provides:Protein:13 gFat:<1 gSaturated Fat:0 gNonfat Greek yogurt is made from skim milk, yet it’s still thick, creamy and packed with protein. “Adding nonfat Greek yogurt to your smoothie, morning oatmeal or enjoying it topped with berries as a snack are all easy ways to pack a protein punch to your day,” saysKaytee Hadley, M.S., RDN, IFMCP, CPT, a dietitian, personal trainer and founder of Holistic Health and Wellness in Richmond, Virginia. EnjoyingLemon-Blueberry Overnight Oatsis like having dessert for breakfast.9. Black BeansOne cup of cooked black beans provides:Protein:15 gFat:1 gSaturated Fat:0 g“Beans are one of my favorite low-fat protein sources because they naturally contain a lot of fiber, which is great for gut health and appetite regulation, and they are much more affordable than meat,” says Hadley. Black beans are a welcome addition to recipes likeVeggie Fajitas,Cheesy Beef & Black Bean Skillet CasseroleandSlow-Cooker Sweet Potato & Black Bean Chili.10. EdamameOne ½-cup serving of shelled edamame provides:Protein:9 gFat:5 gSaturated Fat:<1 gThese green soybeans are packed with calcium and protein. Buy the frozen version and use them in thisSpicy Garlic Instant Noodles with Edamame & Red Peppersdish, as a topper for asalador a unique version of “hummus.”11. Soy MilkOne cup of soy milk provides:Protein:8 gFat:5 gSaturated Fat:<1 gIf you’re not down with dairy, soy milk is a great alternative with plenty of protein. Use it in protein-packedchia puddingor a variety of nutritiousdrinks.12. Black-Eyed PeasOne ½-cup serving of cooked black-eyed peas provides:Protein:5 gFat:0 gSaturated Fat:0 gThis less-common bean is rich in protein and fiber, helping you increase your sense of fullness. Black-eyed peas go well insalads,stewsand dips.13. SeitanOne 3-ounce serving of seitan provides:Protein:15 gFat:<1 gSaturated Fat:0gSeitanis a gluten-rich, textured wheat product that has ample protein. It mimics the texture of meat in dishes like theseSeitan BBQ SandwichesorCrispy Seitan Stir-Fry.14. Skim MilkOne cup of skim milk provides:Protein:8 gFat:0 gSaturated Fat:0 gMany people often forget that milk is a naturally protein-rich drink with many other essential vitamins and minerals. Plus,it’s great for hydrationand pretty versatile, so you can use it in baking, soups, dressings, smoothies, oatmeal and more.15. EggsOne large egg provides:Protein:6 gFat:5 gSaturated fat:2 gEggsare a great source of protein and vitamin D, both of which are essential for your overall health. Whip up a batch ofhard-boiled eggs in the air fryerfor a tasty snack, or make this veggie-packedMushroom-Spinach Eggs BenedictorEggs in Tomato Sauce with Chickpeas & Spinachfor weekend brunch.16. TofuOne ½-cup serving of tofu provides:Protein:22 gramsFat:11 gSaturated Fat:<2 gWhile it may seem like tofu is high in fat, its protein-to-fat ratio is 2-to-1—plus, it’s low in saturated fat. Many people’s go-to plant-based protein is tofu. “It contains probiotics since it’s a fermented food, and it takes on the flavor of any seasoning,” adds Smolen. Tofu can be used insoups,scramblesand evendesserts.17. Peanut Butter PowderTwo tablespoons of peanut butter powder provide:Protein:5 gFat:<2 gSaturated Fat:Peanut butter powder has all of the flavor of peanut butter without the fat. As a reference, regular smooth peanut butter contains around 16 grams of fat in 2 tablespoons.The powder makes a naturally protein-rich addition to sweet deliciousness, likeChocolate-Peanut Butter Protein Ice CreamorDark Chocolate Peanut Butter Truffles.18. QuinoaOne cup of cooked quinoa provides:Protein:8 gFat:4 gSaturated Fat:<1 gQuinoais a nutty protein-rich whole grain that’s also packed with fiber. These two nutrients help you feel more satisfied. Use quinoa to increase the content of these two nutrients in alasagna,saladorrisotto.19. Turkey BreastOne 4-ounce (measured raw) serving of turkey breast provides:Protein:27 gFat:2 gSaturated Fat:<1 gTurkey breast is a simple, lean dinner staple that makes great leftovers. You can cook it in an air fryer, or try this simpleHerb-Roasted Turkey Breast with Garlicrecipe.20. TunaOne 3-ounce serving of drained canned tuna provides:Protein:22 gFat:<1 gSaturated Fat:0 gWhile tuna is considered a fatty fish because of itsomega-3 fatty acids, everyone’s favorite canned fish is actually low in saturated fat while packed with protein. Use tuna to enjoy a classic comfortTuna Meltor switch up the base for yourburger.The Bottom LineIf you’re looking to lose weight or maintain your weight, these high-protein, low-fat foods can help you achieve your goals. Foods like beans, pulses, legumes, chicken, fish and more round out this list of the best 20 high-protein foods. Luckily for you, there are endless ways to deliciously enjoy these foods.Should You Eat Low-Fat Foods If You’re Trying to Lose Weight? Here’s What Dietitians SayWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.American Heart Association.Dietary Fats.U.S. Department of Agriculture. FoodData Central.Low-fat cottage cheese.U.S. Department of Agriculture. FoodData Central.Crustaceans, shrimp, raw.U.S. Department of Agriculture. FoodData Central.Pork, fresh, loin, tenderloin, separable lean only, raw.U.S. Department of Agriculture. FoodData Central.Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw.U.S. Department of Agriculture. FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water.U.S. Department of Agriculture. FoodData Central.Fish, tilapia, raw.U.S. Department of Agriculture. FoodData Central.Peas, green, raw.U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, nonfat milk, plain.U.S. Department of Agriculture. FoodData Central.Beans, black, mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture. FoodData Central.Shelled edamame.U.S. Department of Agriculture. FoodData Central.Soy milk.U.S. Department of Agriculture. FoodData Central.Black-eyed peas.U.S. Department of Agriculture. FoodData Central.Seitan, original.U.S. Department of Agriculture. FoodData Central.Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim).U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole.U.S. Department of Agriculture. FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.U.S. Department of Agriculture. FoodData Central.Peanut butter powder.U.S. Department of Agriculture. FoodData Central.Peanut butter, smooth style, without salt.U.S. Department of Agriculture. FoodData Central.Quinoa, cooked.U.S. Department of Agriculture. FoodData Central.Turkey, whole, breast, meat only, raw.U.S. Department of Agriculture. FoodData Central.Fish, tuna, light, canned in water, without salt, drained solids.

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Photo:EatingWell

a collage featuring some of the foods in the best high protein, low fat foods

EatingWell

Protein is an important macronutrientfor muscle building and appetite control, two key components of weight maintenance. Fat also plays a role in weight since this macronutrient helps slow down digestion, keeping you full between meals. However,fat has more calories per gramthan protein and carbohydrates: 1 gram of fat has 9 calories, whereas protein and carbs provide 4 calories per gram.The Dietary Guidelines for Americans recommends that 10% to 35% of an adult’s total calories come from protein, about 45% to 60% from carbohydrates and 20% to 30% from fat.While not everything comes down to calories in and calories out when you’re trying to lose weight, acalorie deficit is needed to achieve your goals. Yet, macronutrients don’t exist in isolation, and most foods contain more than one. Many high-protein foods also contain fat and carbohydrates. So, choosing the right foods can be tricky for those looking to boost their protein intake without getting too much fat. That said, there are fourtypes of dietary fats: saturated, trans, monosaturated and polyunsaturated. Consuming the first two in excess may increase your risk of heart disease, while the latter two may help reduce it.Luckily, this list compiles the best high-protein foods that are also low in fat, especially in saturated fat. We will also look at the benefits of afternoon and evening exercise and how it can help you with your weight and fitness goals.These 7 Small Changes Helped Me Lose 110 Pounds1. Low-Fat Cottage CheeseOne ½-cup serving of low-fat cottage cheese provides:Protein:13 gFat:<3 gSaturated Fat:<2 gCottage cheese is rich and creamy without lots of saturated fat. “I love to enjoy it on its own topped with fruit and seeds, on top of toast or a whole-grain English muffin, tossed into a smoothie or pancake batter and scrambled into eggs to make them super fluffy,” saysMandy Enright, M.S., RD, a worksite wellness dietitian and author of30-Minute Weight Loss Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss. If you’re looking for ways to enjoy cottage cheese, try theseCopycat Starbucks Spinach & Mushroom Egg BitesorCottage Cheese Snack Jar with Fruit.2. ShrimpOne 3-ounce serving of raw shrimp provides:Protein:17 gFat:<1 gSaturated Fat:0 g“Shrimp is a favorite to enjoy as shrimp cocktail or a great protein option for stir-fries and sheet-pan meals,” says Enright. She likes to keep it in the freezer since it thaws in about 15 minutes and can be quickly added to any meal. OurGreen Bean, Eggplant & Shrimp Stir-FryandSheet-Pan Shrimp Fried Ricemake great healthy dinners.3. Pork TenderloinOne 4-ounce serving of raw pork tenderloin provides:Protein:24 gFat:2 gSaturated Fat:<1 g“Did you know pork tenderloin is as lean as skinless, boneless chicken breast?” asks Enright. Pork tenderloin is easy to throw together on a weeknight. You cangrill it,slow-cook itorstuff itfor a fabulous low-fat dinner.4. Boneless, Skinless Chicken BreastOne 4-ounce (measured raw) serving of boneless, skinless chicken breast provides:Protein:25 gFat:3 gSaturated Fat:<1 gA staple in most kitchens, boneless, skinless chicken breast is versatile, accessible and very low in fat. It’s a healthy addition topastaorsalads, and it stands on its own as the main protein in ayummy Marsala dish. Cook up a big batch and use it inleftoversall week.5. ChickpeasOne cup of drained canned chickpeas provides:Protein:11 gFat:4 gSaturated Fat:<1 g“Chickpeas are a great plant-based protein that is accessible and affordable,” saysAlyssa Smolen, M.S., RDN, CDN. Her favorite way to use this humble pulse is in a plant-basedChickpea Salad Sandwich.They also make a hearty base forZucchini-Chickpea Veggie Burgers with Tahini-Ranch SauceorChhole (Chickpea Curry).6. White Flaky FishOne 4-ounce (measured raw) serving of tilapia provides:Protein:23 gFat:2 gSaturated Fat:<1 gWhite flaky fish, like tilapia or mahi-mahi, is extremely lean and pretty versatile. It cooks quickly and is the perfect protein for ahearty tomato brothorfish tacos.7. PeasOne cup of raw peas provides:Protein:8 gFat:<1 gSaturated Fat:0 gDry or frozen peas are a robust pulse that is slightly sweet and starchy. They addplant-based proteinto a casserole orgrain bowl, and they steal the show in a simplepea soup,8. Nonfat Greek YogurtOne ½-cup serving of nonfat plain Greek yogurt provides:Protein:13 gFat:<1 gSaturated Fat:0 gNonfat Greek yogurt is made from skim milk, yet it’s still thick, creamy and packed with protein. “Adding nonfat Greek yogurt to your smoothie, morning oatmeal or enjoying it topped with berries as a snack are all easy ways to pack a protein punch to your day,” saysKaytee Hadley, M.S., RDN, IFMCP, CPT, a dietitian, personal trainer and founder of Holistic Health and Wellness in Richmond, Virginia. EnjoyingLemon-Blueberry Overnight Oatsis like having dessert for breakfast.9. Black BeansOne cup of cooked black beans provides:Protein:15 gFat:1 gSaturated Fat:0 g“Beans are one of my favorite low-fat protein sources because they naturally contain a lot of fiber, which is great for gut health and appetite regulation, and they are much more affordable than meat,” says Hadley. Black beans are a welcome addition to recipes likeVeggie Fajitas,Cheesy Beef & Black Bean Skillet CasseroleandSlow-Cooker Sweet Potato & Black Bean Chili.10. EdamameOne ½-cup serving of shelled edamame provides:Protein:9 gFat:5 gSaturated Fat:<1 gThese green soybeans are packed with calcium and protein. Buy the frozen version and use them in thisSpicy Garlic Instant Noodles with Edamame & Red Peppersdish, as a topper for asalador a unique version of “hummus.”11. Soy MilkOne cup of soy milk provides:Protein:8 gFat:5 gSaturated Fat:<1 gIf you’re not down with dairy, soy milk is a great alternative with plenty of protein. Use it in protein-packedchia puddingor a variety of nutritiousdrinks.12. Black-Eyed PeasOne ½-cup serving of cooked black-eyed peas provides:Protein:5 gFat:0 gSaturated Fat:0 gThis less-common bean is rich in protein and fiber, helping you increase your sense of fullness. Black-eyed peas go well insalads,stewsand dips.13. SeitanOne 3-ounce serving of seitan provides:Protein:15 gFat:<1 gSaturated Fat:0gSeitanis a gluten-rich, textured wheat product that has ample protein. It mimics the texture of meat in dishes like theseSeitan BBQ SandwichesorCrispy Seitan Stir-Fry.14. Skim MilkOne cup of skim milk provides:Protein:8 gFat:0 gSaturated Fat:0 gMany people often forget that milk is a naturally protein-rich drink with many other essential vitamins and minerals. Plus,it’s great for hydrationand pretty versatile, so you can use it in baking, soups, dressings, smoothies, oatmeal and more.15. EggsOne large egg provides:Protein:6 gFat:5 gSaturated fat:2 gEggsare a great source of protein and vitamin D, both of which are essential for your overall health. Whip up a batch ofhard-boiled eggs in the air fryerfor a tasty snack, or make this veggie-packedMushroom-Spinach Eggs BenedictorEggs in Tomato Sauce with Chickpeas & Spinachfor weekend brunch.16. TofuOne ½-cup serving of tofu provides:Protein:22 gramsFat:11 gSaturated Fat:<2 gWhile it may seem like tofu is high in fat, its protein-to-fat ratio is 2-to-1—plus, it’s low in saturated fat. Many people’s go-to plant-based protein is tofu. “It contains probiotics since it’s a fermented food, and it takes on the flavor of any seasoning,” adds Smolen. Tofu can be used insoups,scramblesand evendesserts.17. Peanut Butter PowderTwo tablespoons of peanut butter powder provide:Protein:5 gFat:<2 gSaturated Fat:Peanut butter powder has all of the flavor of peanut butter without the fat. As a reference, regular smooth peanut butter contains around 16 grams of fat in 2 tablespoons.The powder makes a naturally protein-rich addition to sweet deliciousness, likeChocolate-Peanut Butter Protein Ice CreamorDark Chocolate Peanut Butter Truffles.18. QuinoaOne cup of cooked quinoa provides:Protein:8 gFat:4 gSaturated Fat:<1 gQuinoais a nutty protein-rich whole grain that’s also packed with fiber. These two nutrients help you feel more satisfied. Use quinoa to increase the content of these two nutrients in alasagna,saladorrisotto.19. Turkey BreastOne 4-ounce (measured raw) serving of turkey breast provides:Protein:27 gFat:2 gSaturated Fat:<1 gTurkey breast is a simple, lean dinner staple that makes great leftovers. You can cook it in an air fryer, or try this simpleHerb-Roasted Turkey Breast with Garlicrecipe.20. TunaOne 3-ounce serving of drained canned tuna provides:Protein:22 gFat:<1 gSaturated Fat:0 gWhile tuna is considered a fatty fish because of itsomega-3 fatty acids, everyone’s favorite canned fish is actually low in saturated fat while packed with protein. Use tuna to enjoy a classic comfortTuna Meltor switch up the base for yourburger.The Bottom LineIf you’re looking to lose weight or maintain your weight, these high-protein, low-fat foods can help you achieve your goals. Foods like beans, pulses, legumes, chicken, fish and more round out this list of the best 20 high-protein foods. Luckily for you, there are endless ways to deliciously enjoy these foods.Should You Eat Low-Fat Foods If You’re Trying to Lose Weight? Here’s What Dietitians SayWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.American Heart Association.Dietary Fats.U.S. Department of Agriculture. FoodData Central.Low-fat cottage cheese.U.S. Department of Agriculture. FoodData Central.Crustaceans, shrimp, raw.U.S. Department of Agriculture. FoodData Central.Pork, fresh, loin, tenderloin, separable lean only, raw.U.S. Department of Agriculture. FoodData Central.Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw.U.S. Department of Agriculture. FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water.U.S. Department of Agriculture. FoodData Central.Fish, tilapia, raw.U.S. Department of Agriculture. FoodData Central.Peas, green, raw.U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, nonfat milk, plain.U.S. Department of Agriculture. FoodData Central.Beans, black, mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture. FoodData Central.Shelled edamame.U.S. Department of Agriculture. FoodData Central.Soy milk.U.S. Department of Agriculture. FoodData Central.Black-eyed peas.U.S. Department of Agriculture. FoodData Central.Seitan, original.U.S. Department of Agriculture. FoodData Central.Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim).U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole.U.S. Department of Agriculture. FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.U.S. Department of Agriculture. FoodData Central.Peanut butter powder.U.S. Department of Agriculture. FoodData Central.Peanut butter, smooth style, without salt.U.S. Department of Agriculture. FoodData Central.Quinoa, cooked.U.S. Department of Agriculture. FoodData Central.Turkey, whole, breast, meat only, raw.U.S. Department of Agriculture. FoodData Central.Fish, tuna, light, canned in water, without salt, drained solids.

Protein is an important macronutrientfor muscle building and appetite control, two key components of weight maintenance. Fat also plays a role in weight since this macronutrient helps slow down digestion, keeping you full between meals. However,fat has more calories per gramthan protein and carbohydrates: 1 gram of fat has 9 calories, whereas protein and carbs provide 4 calories per gram.The Dietary Guidelines for Americans recommends that 10% to 35% of an adult’s total calories come from protein, about 45% to 60% from carbohydrates and 20% to 30% from fat.While not everything comes down to calories in and calories out when you’re trying to lose weight, acalorie deficit is needed to achieve your goals. Yet, macronutrients don’t exist in isolation, and most foods contain more than one. Many high-protein foods also contain fat and carbohydrates. So, choosing the right foods can be tricky for those looking to boost their protein intake without getting too much fat. That said, there are fourtypes of dietary fats: saturated, trans, monosaturated and polyunsaturated. Consuming the first two in excess may increase your risk of heart disease, while the latter two may help reduce it.Luckily, this list compiles the best high-protein foods that are also low in fat, especially in saturated fat. We will also look at the benefits of afternoon and evening exercise and how it can help you with your weight and fitness goals.These 7 Small Changes Helped Me Lose 110 Pounds1. Low-Fat Cottage CheeseOne ½-cup serving of low-fat cottage cheese provides:Protein:13 gFat:<3 gSaturated Fat:<2 gCottage cheese is rich and creamy without lots of saturated fat. “I love to enjoy it on its own topped with fruit and seeds, on top of toast or a whole-grain English muffin, tossed into a smoothie or pancake batter and scrambled into eggs to make them super fluffy,” saysMandy Enright, M.S., RD, a worksite wellness dietitian and author of30-Minute Weight Loss Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss. If you’re looking for ways to enjoy cottage cheese, try theseCopycat Starbucks Spinach & Mushroom Egg BitesorCottage Cheese Snack Jar with Fruit.2. ShrimpOne 3-ounce serving of raw shrimp provides:Protein:17 gFat:<1 gSaturated Fat:0 g“Shrimp is a favorite to enjoy as shrimp cocktail or a great protein option for stir-fries and sheet-pan meals,” says Enright. She likes to keep it in the freezer since it thaws in about 15 minutes and can be quickly added to any meal. OurGreen Bean, Eggplant & Shrimp Stir-FryandSheet-Pan Shrimp Fried Ricemake great healthy dinners.3. Pork TenderloinOne 4-ounce serving of raw pork tenderloin provides:Protein:24 gFat:2 gSaturated Fat:<1 g“Did you know pork tenderloin is as lean as skinless, boneless chicken breast?” asks Enright. Pork tenderloin is easy to throw together on a weeknight. You cangrill it,slow-cook itorstuff itfor a fabulous low-fat dinner.4. Boneless, Skinless Chicken BreastOne 4-ounce (measured raw) serving of boneless, skinless chicken breast provides:Protein:25 gFat:3 gSaturated Fat:<1 gA staple in most kitchens, boneless, skinless chicken breast is versatile, accessible and very low in fat. It’s a healthy addition topastaorsalads, and it stands on its own as the main protein in ayummy Marsala dish. Cook up a big batch and use it inleftoversall week.5. ChickpeasOne cup of drained canned chickpeas provides:Protein:11 gFat:4 gSaturated Fat:<1 g“Chickpeas are a great plant-based protein that is accessible and affordable,” saysAlyssa Smolen, M.S., RDN, CDN. Her favorite way to use this humble pulse is in a plant-basedChickpea Salad Sandwich.They also make a hearty base forZucchini-Chickpea Veggie Burgers with Tahini-Ranch SauceorChhole (Chickpea Curry).6. White Flaky FishOne 4-ounce (measured raw) serving of tilapia provides:Protein:23 gFat:2 gSaturated Fat:<1 gWhite flaky fish, like tilapia or mahi-mahi, is extremely lean and pretty versatile. It cooks quickly and is the perfect protein for ahearty tomato brothorfish tacos.7. PeasOne cup of raw peas provides:Protein:8 gFat:<1 gSaturated Fat:0 gDry or frozen peas are a robust pulse that is slightly sweet and starchy. They addplant-based proteinto a casserole orgrain bowl, and they steal the show in a simplepea soup,8. Nonfat Greek YogurtOne ½-cup serving of nonfat plain Greek yogurt provides:Protein:13 gFat:<1 gSaturated Fat:0 gNonfat Greek yogurt is made from skim milk, yet it’s still thick, creamy and packed with protein. “Adding nonfat Greek yogurt to your smoothie, morning oatmeal or enjoying it topped with berries as a snack are all easy ways to pack a protein punch to your day,” saysKaytee Hadley, M.S., RDN, IFMCP, CPT, a dietitian, personal trainer and founder of Holistic Health and Wellness in Richmond, Virginia. EnjoyingLemon-Blueberry Overnight Oatsis like having dessert for breakfast.9. Black BeansOne cup of cooked black beans provides:Protein:15 gFat:1 gSaturated Fat:0 g“Beans are one of my favorite low-fat protein sources because they naturally contain a lot of fiber, which is great for gut health and appetite regulation, and they are much more affordable than meat,” says Hadley. Black beans are a welcome addition to recipes likeVeggie Fajitas,Cheesy Beef & Black Bean Skillet CasseroleandSlow-Cooker Sweet Potato & Black Bean Chili.10. EdamameOne ½-cup serving of shelled edamame provides:Protein:9 gFat:5 gSaturated Fat:<1 gThese green soybeans are packed with calcium and protein. Buy the frozen version and use them in thisSpicy Garlic Instant Noodles with Edamame & Red Peppersdish, as a topper for asalador a unique version of “hummus.”11. Soy MilkOne cup of soy milk provides:Protein:8 gFat:5 gSaturated Fat:<1 gIf you’re not down with dairy, soy milk is a great alternative with plenty of protein. Use it in protein-packedchia puddingor a variety of nutritiousdrinks.12. Black-Eyed PeasOne ½-cup serving of cooked black-eyed peas provides:Protein:5 gFat:0 gSaturated Fat:0 gThis less-common bean is rich in protein and fiber, helping you increase your sense of fullness. Black-eyed peas go well insalads,stewsand dips.13. SeitanOne 3-ounce serving of seitan provides:Protein:15 gFat:<1 gSaturated Fat:0gSeitanis a gluten-rich, textured wheat product that has ample protein. It mimics the texture of meat in dishes like theseSeitan BBQ SandwichesorCrispy Seitan Stir-Fry.14. Skim MilkOne cup of skim milk provides:Protein:8 gFat:0 gSaturated Fat:0 gMany people often forget that milk is a naturally protein-rich drink with many other essential vitamins and minerals. Plus,it’s great for hydrationand pretty versatile, so you can use it in baking, soups, dressings, smoothies, oatmeal and more.15. EggsOne large egg provides:Protein:6 gFat:5 gSaturated fat:2 gEggsare a great source of protein and vitamin D, both of which are essential for your overall health. Whip up a batch ofhard-boiled eggs in the air fryerfor a tasty snack, or make this veggie-packedMushroom-Spinach Eggs BenedictorEggs in Tomato Sauce with Chickpeas & Spinachfor weekend brunch.16. TofuOne ½-cup serving of tofu provides:Protein:22 gramsFat:11 gSaturated Fat:<2 gWhile it may seem like tofu is high in fat, its protein-to-fat ratio is 2-to-1—plus, it’s low in saturated fat. Many people’s go-to plant-based protein is tofu. “It contains probiotics since it’s a fermented food, and it takes on the flavor of any seasoning,” adds Smolen. Tofu can be used insoups,scramblesand evendesserts.17. Peanut Butter PowderTwo tablespoons of peanut butter powder provide:Protein:5 gFat:<2 gSaturated Fat:Peanut butter powder has all of the flavor of peanut butter without the fat. As a reference, regular smooth peanut butter contains around 16 grams of fat in 2 tablespoons.The powder makes a naturally protein-rich addition to sweet deliciousness, likeChocolate-Peanut Butter Protein Ice CreamorDark Chocolate Peanut Butter Truffles.18. QuinoaOne cup of cooked quinoa provides:Protein:8 gFat:4 gSaturated Fat:<1 gQuinoais a nutty protein-rich whole grain that’s also packed with fiber. These two nutrients help you feel more satisfied. Use quinoa to increase the content of these two nutrients in alasagna,saladorrisotto.19. Turkey BreastOne 4-ounce (measured raw) serving of turkey breast provides:Protein:27 gFat:2 gSaturated Fat:<1 gTurkey breast is a simple, lean dinner staple that makes great leftovers. You can cook it in an air fryer, or try this simpleHerb-Roasted Turkey Breast with Garlicrecipe.20. TunaOne 3-ounce serving of drained canned tuna provides:Protein:22 gFat:<1 gSaturated Fat:0 gWhile tuna is considered a fatty fish because of itsomega-3 fatty acids, everyone’s favorite canned fish is actually low in saturated fat while packed with protein. Use tuna to enjoy a classic comfortTuna Meltor switch up the base for yourburger.The Bottom LineIf you’re looking to lose weight or maintain your weight, these high-protein, low-fat foods can help you achieve your goals. Foods like beans, pulses, legumes, chicken, fish and more round out this list of the best 20 high-protein foods. Luckily for you, there are endless ways to deliciously enjoy these foods.Should You Eat Low-Fat Foods If You’re Trying to Lose Weight? Here’s What Dietitians Say

Protein is an important macronutrientfor muscle building and appetite control, two key components of weight maintenance. Fat also plays a role in weight since this macronutrient helps slow down digestion, keeping you full between meals. However,fat has more calories per gramthan protein and carbohydrates: 1 gram of fat has 9 calories, whereas protein and carbs provide 4 calories per gram.

The Dietary Guidelines for Americans recommends that 10% to 35% of an adult’s total calories come from protein, about 45% to 60% from carbohydrates and 20% to 30% from fat.

While not everything comes down to calories in and calories out when you’re trying to lose weight, acalorie deficit is needed to achieve your goals. Yet, macronutrients don’t exist in isolation, and most foods contain more than one. Many high-protein foods also contain fat and carbohydrates. So, choosing the right foods can be tricky for those looking to boost their protein intake without getting too much fat. That said, there are fourtypes of dietary fats: saturated, trans, monosaturated and polyunsaturated. Consuming the first two in excess may increase your risk of heart disease, while the latter two may help reduce it.

Luckily, this list compiles the best high-protein foods that are also low in fat, especially in saturated fat. We will also look at the benefits of afternoon and evening exercise and how it can help you with your weight and fitness goals.

These 7 Small Changes Helped Me Lose 110 Pounds

1. Low-Fat Cottage Cheese

One ½-cup serving of low-fat cottage cheese provides:

Cottage cheese is rich and creamy without lots of saturated fat. “I love to enjoy it on its own topped with fruit and seeds, on top of toast or a whole-grain English muffin, tossed into a smoothie or pancake batter and scrambled into eggs to make them super fluffy,” saysMandy Enright, M.S., RD, a worksite wellness dietitian and author of30-Minute Weight Loss Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss. If you’re looking for ways to enjoy cottage cheese, try theseCopycat Starbucks Spinach & Mushroom Egg BitesorCottage Cheese Snack Jar with Fruit.

2. Shrimp

One 3-ounce serving of raw shrimp provides:

“Shrimp is a favorite to enjoy as shrimp cocktail or a great protein option for stir-fries and sheet-pan meals,” says Enright. She likes to keep it in the freezer since it thaws in about 15 minutes and can be quickly added to any meal. OurGreen Bean, Eggplant & Shrimp Stir-FryandSheet-Pan Shrimp Fried Ricemake great healthy dinners.

3. Pork Tenderloin

One 4-ounce serving of raw pork tenderloin provides:

“Did you know pork tenderloin is as lean as skinless, boneless chicken breast?” asks Enright. Pork tenderloin is easy to throw together on a weeknight. You cangrill it,slow-cook itorstuff itfor a fabulous low-fat dinner.

4. Boneless, Skinless Chicken Breast

One 4-ounce (measured raw) serving of boneless, skinless chicken breast provides:

A staple in most kitchens, boneless, skinless chicken breast is versatile, accessible and very low in fat. It’s a healthy addition topastaorsalads, and it stands on its own as the main protein in ayummy Marsala dish. Cook up a big batch and use it inleftoversall week.

5. Chickpeas

One cup of drained canned chickpeas provides:

“Chickpeas are a great plant-based protein that is accessible and affordable,” saysAlyssa Smolen, M.S., RDN, CDN. Her favorite way to use this humble pulse is in a plant-basedChickpea Salad Sandwich.They also make a hearty base forZucchini-Chickpea Veggie Burgers with Tahini-Ranch SauceorChhole (Chickpea Curry).

6. White Flaky Fish

One 4-ounce (measured raw) serving of tilapia provides:

White flaky fish, like tilapia or mahi-mahi, is extremely lean and pretty versatile. It cooks quickly and is the perfect protein for ahearty tomato brothorfish tacos.

7. Peas

One cup of raw peas provides:

Dry or frozen peas are a robust pulse that is slightly sweet and starchy. They addplant-based proteinto a casserole orgrain bowl, and they steal the show in a simplepea soup,

8. Nonfat Greek Yogurt

One ½-cup serving of nonfat plain Greek yogurt provides:

Nonfat Greek yogurt is made from skim milk, yet it’s still thick, creamy and packed with protein. “Adding nonfat Greek yogurt to your smoothie, morning oatmeal or enjoying it topped with berries as a snack are all easy ways to pack a protein punch to your day,” saysKaytee Hadley, M.S., RDN, IFMCP, CPT, a dietitian, personal trainer and founder of Holistic Health and Wellness in Richmond, Virginia. EnjoyingLemon-Blueberry Overnight Oatsis like having dessert for breakfast.

9. Black Beans

One cup of cooked black beans provides:

“Beans are one of my favorite low-fat protein sources because they naturally contain a lot of fiber, which is great for gut health and appetite regulation, and they are much more affordable than meat,” says Hadley. Black beans are a welcome addition to recipes likeVeggie Fajitas,Cheesy Beef & Black Bean Skillet CasseroleandSlow-Cooker Sweet Potato & Black Bean Chili.

10. Edamame

One ½-cup serving of shelled edamame provides:

These green soybeans are packed with calcium and protein. Buy the frozen version and use them in thisSpicy Garlic Instant Noodles with Edamame & Red Peppersdish, as a topper for asalador a unique version of “hummus.”

11. Soy Milk

One cup of soy milk provides:

If you’re not down with dairy, soy milk is a great alternative with plenty of protein. Use it in protein-packedchia puddingor a variety of nutritiousdrinks.

12. Black-Eyed Peas

One ½-cup serving of cooked black-eyed peas provides:

This less-common bean is rich in protein and fiber, helping you increase your sense of fullness. Black-eyed peas go well insalads,stewsand dips.

13. Seitan

One 3-ounce serving of seitan provides:

Seitanis a gluten-rich, textured wheat product that has ample protein. It mimics the texture of meat in dishes like theseSeitan BBQ SandwichesorCrispy Seitan Stir-Fry.

14. Skim Milk

One cup of skim milk provides:

Many people often forget that milk is a naturally protein-rich drink with many other essential vitamins and minerals. Plus,it’s great for hydrationand pretty versatile, so you can use it in baking, soups, dressings, smoothies, oatmeal and more.

15. Eggs

One large egg provides:

Eggsare a great source of protein and vitamin D, both of which are essential for your overall health. Whip up a batch ofhard-boiled eggs in the air fryerfor a tasty snack, or make this veggie-packedMushroom-Spinach Eggs BenedictorEggs in Tomato Sauce with Chickpeas & Spinachfor weekend brunch.

16. Tofu

One ½-cup serving of tofu provides:

While it may seem like tofu is high in fat, its protein-to-fat ratio is 2-to-1—plus, it’s low in saturated fat. Many people’s go-to plant-based protein is tofu. “It contains probiotics since it’s a fermented food, and it takes on the flavor of any seasoning,” adds Smolen. Tofu can be used insoups,scramblesand evendesserts.

17. Peanut Butter Powder

Two tablespoons of peanut butter powder provide:

Peanut butter powder has all of the flavor of peanut butter without the fat. As a reference, regular smooth peanut butter contains around 16 grams of fat in 2 tablespoons.The powder makes a naturally protein-rich addition to sweet deliciousness, likeChocolate-Peanut Butter Protein Ice CreamorDark Chocolate Peanut Butter Truffles.

18. Quinoa

One cup of cooked quinoa provides:

Quinoais a nutty protein-rich whole grain that’s also packed with fiber. These two nutrients help you feel more satisfied. Use quinoa to increase the content of these two nutrients in alasagna,saladorrisotto.

19. Turkey Breast

One 4-ounce (measured raw) serving of turkey breast provides:

Turkey breast is a simple, lean dinner staple that makes great leftovers. You can cook it in an air fryer, or try this simpleHerb-Roasted Turkey Breast with Garlicrecipe.

20. Tuna

One 3-ounce serving of drained canned tuna provides:

While tuna is considered a fatty fish because of itsomega-3 fatty acids, everyone’s favorite canned fish is actually low in saturated fat while packed with protein. Use tuna to enjoy a classic comfortTuna Meltor switch up the base for yourburger.

The Bottom Line

If you’re looking to lose weight or maintain your weight, these high-protein, low-fat foods can help you achieve your goals. Foods like beans, pulses, legumes, chicken, fish and more round out this list of the best 20 high-protein foods. Luckily for you, there are endless ways to deliciously enjoy these foods.

Should You Eat Low-Fat Foods If You’re Trying to Lose Weight? Here’s What Dietitians Say

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