High-Protein, Low-Fat Foods List

Written by chet carrie | 13/05/2017
High-Protein, Low-Fat Foods List
Bacon is loaded with protein, but it also packs a ton of trans fat. (bacon close image by jimcox40 from Fotolia.com)

Whether you're on a diet, incorporating a workout routine, or just trying to eat healthier, high-protein, low-fat foods help you limit bad fat and get the important proteins your body needs. Foods like beef, ham and bacon, though exceptionally high in protein, are also sources of high saturated and trans fats (the fats that raise cholesterol and blood pressure). To avoid proteins that come hand-in-hand with bad fats, hit the dairy and seafood sections of the grocery store.


High-Protein, Low-Fat Foods List
Tofu is a good source of protein with no trans fat. (tofu mit buchweizen nudeln image by Lucky Dragon from Fotolia.com)

Tofu is processed soy milk that is pressed into white, spongy blocks. Enjoy this high-protein food as a full meal or as a compliment to soups, curries, stir-fry and even sandwiches. It only contains about 5 grams of fat per serving and up to 10 grams of protein, making the protein-to-fat ratio a comfortable 2-1. Tofu comes either soft or firm, depending on your taste for textures, and is an ingredient in thousands of delicious recipes.


High-Protein, Low-Fat Foods List
Fish is high in protein, without all the fat of red meats. (fish for sale image by elmgrover from Fotolia.com)

Fish is a hearty, high-protein alternative to fatty red meats like beef and ham. Fish is generally low in fat (salmon, the "fatty" fish, only contains 21 grams of fat per serving) and packs up to 39 grams of protein into a single portion. Fish gives you enough variety to keep meals lively and offers additional health benefits like high levels of anti-inflammatory omega-3 fatty acids.

Low-fat Milk

High-Protein, Low-Fat Foods List
A serving of low-fat milk contains about 8 grams of protein. (got milk image by Leticia Wilson from Fotolia.com)

Low-fat milk is a powerhouse of vitamins and contains about the same amount of protein as beans and tofu, without all the fat. With 8 grams of protein per serving and only 5 grams of fat, low-fat milk is an excellent high-protein, low-fat addition to a diet plan or workout regimen. It also brings calcium and vitamin D to the table. The fat that is in low-fat milk is mostly saturated fat (3 out of 5 grams); you should take this into account when watching fat intake.

Low-fat Cottage Cheese

High-Protein, Low-Fat Foods List
Low-fat cottage cheese can pack 28 grams of protein in one serving. (cottage cheese image by devilpup from Fotolia.com)

Low-fat cottage cheese is a major component of any high-protein, low-fat diet. It packs a whopping 28 grams of protein into a serving with as little as 2 grams of fat. Cottage cheese serves in a variety of dishes, ranging from a simple snack to seasoned salad topping, and contains lots of vitamin B12, while remaining low in cholesterol. However, those with blood pressure issues should take into consideration that cottage cheese is high in sodium.


High-Protein, Low-Fat Foods List
Beans provide a good balance between calories and protein. (kidney beans image by cherie from Fotolia.com)

Beans come in many varieties and can complement almost any meal. They supply 8 grams of protein per 1 gram of fat and are low in cholesterol. Bean salads, pastes, dips and soups can all provide a tasty meal that's both high in protein and low in fats and sodium. They're also mildly anti-inflammatory, which is a bonus for those suffering from high blood pressure or chronic pain.

Low-fat Yogurt

High-Protein, Low-Fat Foods List
Low-fat yoghurt is a delicious high-protein snack. (yaourt image by danimages from Fotolia.com)

Low-fat yoghurt is a snack food that holds an excellent protein to fat ratio. With about 11 grams of protein per serving and only 3 grams of fat, yoghurt is an excellent food to use between meals to keep your metabolism running strong throughout the day. However, even low-fat yoghurt comes with a fairly high amount of sugars; those who are counting carbohydrates should consider that fact.

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