Best High-Protein, Low-Fat Foods


A high-protein and low-fat diet will help to reduce your hunger so that you can control your weight so easily and also increases muscle mass. A diet rich in protein lowers blood pressure and fights diabetes too.

The RDI ( Recommended Daily Intake) for protein is 46 gm for women and 56 gms for men. There many protein rich foods available but all are note healthy. Here are some of the best high-protein, low-fat foods.

Lean Meats

Lean meats are a good source of protein and add very few calories to your body. They include skinless chicken, turkey breast and red meat such as pork chops (fat trimmed). Poultry is a good source of selenium, vitamins B3 and B6, and choline. In order to be considered lean, a 100 gms serving of meat needs to have less than 10 gm of total fat, 4.5 gm of saturated fat and 95mg of cholesterol.


Sea foods contain high-quality protein and considered to be a low-calorie food and also low in both total and saturated fat. A 3ounce cooked serving of most fish will give you about one-third of the average daily recommended amount of protein. Seafood protein is also easily digestible as it has a less connective tissue. Best seafoods include salmon, tuna and tilapia.

Low-fat Dairy

Fat-free milk, cheese and yogurt are good sources of protein and are low in calories as full-fat dairy products contain a high amount of unhealthy saturated fat. These dairy products are a very good source of calcium which is required by your body for building and maintaining strong bones. Greek yogurt with cucumbers and cottage cheese with tomatoes are great high-protein, low-fat snacks.

Egg Whites

Egg whites are high in protein, fat-free and cholesterol-free. One large single egg white provides 3.6 grams of protein and only 17 calories. Scrambled egg whites are good toppings for green salads. They are considered as the best pre-workout meal. The egg whites are even rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Beans, Peas and Lentils

Beans, peas and lentils are very rich in proteins and other nutrients such as fiber, B-vitamins, iron and potassium. They are low in fats and regular consumption helps in lowering LDL cholesterol level in your body. They stave off a hunger for longer time and give you a steady supply of energy. Beans are considered as the modern day superfoods.