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Low-fat foods

Foods with at most 3 g of fat per 100 g — sorted by protein so the lean protein sources come first. Handy when the day's fat budget is already spoken for.

High protein Low calorie Low carb High calorie All foods A–Z

Criterion: at most 3 g of fat per 100 g. 3,123 foods in USDA FoodData Central meet it — here are the top 100. All values per 100 g.

Food kcal Protein Carbs Fat
Soy protein isolate, potassium type 321 88.3 g 2.6 g 0.5 g
Gelatins, dry powder, unsweetened 335 85.6 g 0 g 0.1 g
Egg, white, dried, stabilized, glucose reduced 357 84.1 g 4.5 g 0.3 g
Seal, bearded (Oogruk), meat, dried (Alaska Native) 351 82.6 g 0 g 2.3 g
Egg, white, dried, powder, stabilized, glucose reduced 376 82.4 g 4.5 g 0 g
Egg, white, dried 376 79.9 g 6 g 0.7 g
Beverages, Protein powder whey based 352 78.1 g 6.3 g 1.6 g
Egg, white, dried, flakes, stabilized, glucose reduced 351 76.9 g 4.2 g 0 g
Vital wheat gluten 370 75.2 g 13.8 g 1.9 g
Soy protein concentrate, produced by acid wash 328 63.6 g 25.4 g 0.5 g
Soy protein concentrate, produced by alcohol extraction 328 63.6 g 25.4 g 0.5 g
Fish, cod, Atlantic, dried and salted 290 62.8 g 0 g 2.4 g
Seal, bearded (Oogruk), meat, partially dried (Alaska Native) 270 62.4 g 0 g 2.3 g
Beverages, Whey protein powder isolate 359 58.1 g 29.1 g 1.2 g
Walrus, meat, dried (Alaska Native) 251 57 g 0 g 2.6 g
Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C 345 55.3 g 33.3 g 0 g
Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium 345 55.3 g 33.3 g 0 g
Peanut flour, defatted 327 52.2 g 34.7 g 0.6 g
Seeds, sesame flour, low-fat 333 50.1 g 35.5 g 1.8 g
Seeds, cottonseed flour, low fat (glandless) 332 49.8 g 36.1 g 1.4 g
Soy meal, defatted, raw 337 49.2 g 35.9 g 2.4 g
Seeds, sunflower seed flour, partially defatted 326 48.1 g 35.8 g 1.6 g
Mollusks, whelk, unspecified, cooked, moist heat 275 47.7 g 15.5 g 0.8 g
Meat extender 311 41.7 g 34.7 g 3 g
Milk, dry, nonfat, regular, with added vitamin A and vitamin D 362 36.2 g 52 g 0.8 g
Milk, dry, nonfat, regular, without added vitamin A and vitamin D 362 36.2 g 52 g 0.8 g
Seeds, safflower seed meal, partially defatted 342 35.6 g 48.7 g 2.4 g
Milk, dry, nonfat, calcium reduced 354 35.5 g 51.8 g 0.2 g
Milk, dry, nonfat, instant, with added vitamin A and vitamin D 358 35.1 g 52.2 g 0.7 g
Milk, dry, nonfat, instant, without added vitamin A and vitamin D 358 35.1 g 52.2 g 0.7 g
Emu, full rump, cooked, broiled 168 33.7 g 0 g 2.7 g
Buffalo, free range, top round steak, cooked (Shoshone Bannock) 146 32.5 g 0 g 1.8 g
Mollusks, cuttlefish, mixed species, cooked, moist heat 158 32.5 g 1.6 g 1.4 g
Emu, inside drums, cooked, broiled 156 32.4 g 0 g 2 g
Cheese, cheddar, nonfat or fat free 157 32.1 g 7.1 g 0 g
Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled 151 31.9 g 0 g 2.6 g
Cheese, mozzarella, nonfat 141 31.7 g 3.5 g 0 g
Turkey, ground, fat free, pan-broiled crumbles 151 31.7 g 0 g 2.7 g
Game meat, deer, top round, separable lean only, 1" steak, cooked, broiled 152 31.5 g 0 g 1.9 g
Emu, fan fillet, cooked, broiled 154 31.3 g 0 g 2.3 g
Pork, Leg sirloin tip roast, boneless, separable lean and fat, cooked, braised 156 31.1 g 0 g 2.6 g
Beef, cured, dried 153 31.1 g 2.8 g 1.9 g
Game meat, elk, round, separable lean only, cooked, broiled 156 30.9 g 0 g 2.6 g
Elk, free range, roast, eye of round, cooked (Shoshone Bannock) 148 30.6 g 0 g 2.9 g
Chicken, gizzard, all classes, cooked, simmered 154 30.4 g 0 g 2.7 g
Game meat, deer, loin, separable lean only, 1" steak, cooked, broiled 150 30.2 g 0 g 2.4 g
Game meat, elk, cooked, roasted 146 30.2 g 0 g 1.9 g
Turkey, drumstick, from whole bird, meat only, roasted 139 30.1 g 0 g 2.1 g
Turkey, all classes, light meat, cooked, roasted 147 30.1 g 0 g 2.1 g
Turkey, whole, breast, meat only, cooked, roasted 147 30.1 g 0 g 2.1 g
Turkey, whole, wing, meat only, cooked, roasted 147 30.1 g 0 g 2.1 g
Game meat, deer, tenderloin, separable lean only, cooked, broiled 149 29.9 g 0 g 2.4 g
Mollusks, octopus, common, cooked, moist heat 164 29.8 g 4.4 g 2.1 g
Turkey, retail parts, breast, meat only, cooked, roasted 136 29.5 g 0 g 2 g
Elk, free range, ground, cooked patties (Shoshone Bannock) 143 29.5 g 0 g 2.8 g
Game meat, antelope, cooked, roasted 150 29.5 g 0 g 2.7 g
Game meat, moose, cooked, roasted 134 29.3 g 0 g 1 g
Fish, tuna, yellowfin, fresh, cooked, dry heat 130 29.2 g 0 g 0.6 g
Ostrich, inside leg, cooked 141 29 g 0 g 1.9 g
Turkey, ground, fat free, patties, broiled 138 29 g 0 g 2.5 g
Ostrich, tip trimmed, cooked 145 28.5 g 0 g 2.6 g
Game meat, bison, separable lean only, cooked, roasted 143 28.4 g 0 g 2.4 g
Cheese, Swiss, nonfat or fat free 127 28.4 g 3.4 g 0 g
Canadian bacon, cooked, pan-fried 146 28.3 g 1.8 g 2.8 g
Fish, tuna, skipjack, fresh, cooked, dry heat 132 28.2 g 0 g 1.3 g
Chicken, broilers or fryers, rotisserie, original seasoning, breast, meat only, cooked 137 28 g 0 g 2.8 g
Turkey, retail parts, breast, meat only, with added solution, cooked, roasted 130 27.9 g 0 g 2.1 g
Duck, young duckling, domesticated, White Pekin, breast, meat only, boneless, cooked without skin, broiled 140 27.6 g 0 g 2.5 g
Turkey, back, from whole bird, meat only, with added solution, roasted 127 27 g 0 g 2.1 g
Turkey, breast, from whole bird, meat only, with added solution, roasted 127 27 g 0 g 2.1 g
Turkey from whole, light meat, meat only, with added solution, cooked, roasted 127 27 g 0 g 2.1 g
Turkey, wing, from whole bird, meat only, with added solution, roasted 127 27 g 0 g 2.1 g
Game meat, buffalo, water, cooked, roasted 131 26.8 g 0 g 1.8 g
Seal, bearded (Oogruk), meat, raw (Alaska Native) 110 26.7 g 0 g 0.4 g
Whale, beluga, meat, raw (Alaska Native) 111 26.5 g 0 g 0.5 g
Crustaceans, spiny lobster, mixed species, cooked, moist heat 143 26.4 g 3.1 g 1.9 g
Fish, snapper, mixed species, cooked, dry heat 128 26.3 g 0 g 1.7 g
Mollusks, conch, baked or broiled 130 26.3 g 1.7 g 1.2 g
Fish, tilapia, cooked, dry heat 128 26.2 g 0 g 2.7 g
Broadbeans (fava beans), mature seeds, raw 341 26.1 g 58.3 g 1.5 g
Fish, sheepshead, cooked, dry heat 126 26 g 0 g 1.6 g
Fish, mackerel, king, cooked, dry heat 134 26 g 0 g 2.6 g
Ruffed Grouse, breast meat, skinless, raw 112 25.9 g 0 g 0.9 g
Sea lion, Steller, meat (Alaska Native) 120 25.9 g 0 g 1.9 g
Mollusks, clam, mixed species, cooked, moist heat 148 25.6 g 5.1 g 2 g
Fish, tuna, light, canned in water, without salt, drained solids 116 25.5 g 0 g 0.8 g
Beans, kidney, royal red, mature seeds, raw 329 25.3 g 58.3 g 0.5 g
Fish, haddock, smoked 116 25.2 g 0 g 1 g
Mungo beans, mature seeds, raw 341 25.2 g 59 g 1.6 g
Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A 359 25.1 g 58 g 3 g
Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder 329 25 g 51.4 g 2.6 g
Fish, pollock, Atlantic, cooked, dry heat 118 24.9 g 0 g 1.3 g
Fish, sunfish, pumpkin seed, cooked, dry heat 114 24.9 g 0 g 0.9 g
Fish, perch, mixed species, cooked, dry heat 117 24.9 g 0 g 1.2 g
Fish, grouper, mixed species, cooked, dry heat 118 24.8 g 0 g 1.3 g
Fish, burbot, cooked, dry heat 115 24.8 g 0 g 1 g
Tuna, ahi or yellowfin, frozen, wild caught 102 24.7 g 0 g 0.4 g
Fish, pike, northern, cooked, dry heat 113 24.7 g 0 g 0.9 g
Lentils, raw 352 24.6 g 63.4 g 1.1 g
Fish, pike, walleye, cooked, dry heat 119 24.5 g 0 g 1.6 g

And who keeps count while you eat?

Myron logs calories and macros by voice — "150 grams of low-fat quark with blueberries" is enough. With official nutrient values from USDA FoodData Central.

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Data source: U.S. Department of Agriculture, Agricultural Research Service: FoodData Central (SR Legacy and Foundation Foods), fdc.nal.usda.gov. Public domain (CC0).