The 8 Best High Protein Low Fat Foods to Eat Today

Getting more protein is critical for better health! After all, protein keeps your metabolism firing strong, burns more fat, builds muscles, and helps control your appetite. Unfortunately, a lot of protein tends to be fairly high in fat, leading to a high calorie intake. If you want to get all the amino acids you need without overdoing it on the calories, here are the best high protein low fat foods to enjoy:


Snapper is one of the leanest fish you can eat, with 22 grams of protein and just 1.5 grams of fat in every 3-ounce serving. Plus, it’s loaded with selenium, and antioxidant that can decrease internal inflammation and fight chronic disease. It’s one of the best high protein low fat foods around, and it makes one heck of a tasty meal!

Non-Fat Kefir

Kefir is a fermented milk drink that contains a high amount of protein—roughly 11 grams per serving. If you make it with non-fat milk, you’ll get all the protein and calcium you need without all the excess fat. It’s excellent for your digestive system and will deliver a hefty dose of the calcium required for healthy bones.


Turkey is a beautifully lean meat, with 20 grams of protein in each 3-ounce serving but just 6.3 grams of fat. Not only is it a complete protein (which means it delivers everything your body needs to build muscle), but it’s also an amazing source of critical B vitamins. It’s loaded with phosphorus, one of the most important minerals for healthy bones.

Mahi Mahi

Mahi mahi also has 20 grams of protein per serving, but just 0.6 grams of fat! Each serving of the fish will deliver all the selenium you need in a day, and that antioxidant will go a long way toward reducing inflammation in your body. Bake it, grill it, sear it, or roast it—any way you cook it, you can know it’s going to be absolutely delicious!


Plant-based and high in protein, this fermented soy bean product is amazing for your diet. Each serving has 9 grams of complete proteins, and none of the fat you’d get from animal products. It’s also an amazing source of minerals and dietary fiber, all of which combine to make tofu one of the healthiest—and easiest to cook with—of the vegan proteins.


Gotta love that shrimp! With just 0.3 grams of fat and a lovely 20 grams of protein in each 3-ounce serving, shrimp is a high-protein, low-fat, and low-calorie option that you can enjoy in so many ways. Whether you’re eating them grilled, sautéed, roasted, or as a salad topper, they’re a true delight and oa wonderful high protein low fat food.


Like all legumes, lentils contain a hefty dose of protein—18 grams of amino acids per cup of cooked lentils. However, they’re low in fat, with just 0.8 grams of fat in that same amount. They’re loaded with dietary fiber that will do wonders to improve your digestion and packed with folate, iron, and other critical minerals. It’s one of the best vegan proteins around!

Chicken Breast

The dark meat of chicken legs and thighs tend to have a higher fat content, but not so with chicken breast! Each 3-ounce serving of chicken breast contains a whopping 27 grams of protein, but just 3 grams of fat. The skin has all the excess fat you want to get rid of, but the meat itself is loaded with amino acids, minerals, and antioxidants

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