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Wednesday, March 22, 2023

21 Super Low Fat High Protein Foods for Weight Loss

Super low-fat high protein foods are the best decision for weight loss and good health. However, if you are thinking that if super low fat is good then no fat must be better; please read the article in Healthline.com, which states that fat, is an important part of a healthy diet.

However, if you eat too much you will gain weight and if you eat too little you will deprive your body of the fat it needs to function. Consequently, it is important to eat the right amount of fat and the right type of fat. (1)

Fats are the most powerful source of energy for the body, more than carbohydrates. Fats provide vitamins and essential fatty acids your body needs.

Basically, there are 3 types of fats;

  • Saturated fats are from animal products and can create bad cholesterol,
  • Trans fats are found in fried and processed foods and can also create bad cholesterol, and
  • Unsaturated fats, which are in nuts, fish, olive oil, canola oil, and vegetable oil. Unsaturated fats are healthy fats and in a 2000 calorie day diet, we should eat 78 grams of healthy fats. (1)

Let’s discuss the high protein part of the super low fat high protein foods for weight loss. Protein provides our body with energy and reduces muscle loss, but also suppresses our appetite and, at the same time, increases fat burning which results in weight loss.

In fact, a high protein diet can make your body burn 80-100 more calories a day. Protein is definitely essential in our diets and can be found in meats, fish, eggs, dairy, and legumes (kidney beans, chickpeas, lentils, etc.). (2)

Now the question is which foods are good to eat for the low fat and high protein diet. Below is a list of 21 foods to eat for a low fat, high protein diet.

The list also includes the amount of protein and fat each food provides. Some of the references below also provide suggestions of great ways to prepare these foods.

Bon Appetit and here’s to a healthy diet!

 Low Fat High Protein Foods

1) Eggs

Low Fat High Protein Foods eggs

Whole eggs are among the healthiest and most nutritional low fat high protein foods available. However, the egg white has one-fourth the calories of a whole egg and only .5 grams of fat. Therefore, it is a much lighter alternative. (4)

2) Chicken Breast

Low Fat High Protein Foods chicken breast

Chicken Breasts are listed on just about every low fat, high protein diet plan. They have 27 grams of protein in a 3-ounce portion and only 3 grams of fat. And there is no short supply of recipes for chicken recipes in cookbooks, magazines, and online. (3)

3) Salmon

low fat high protein foods Salmon

Eating wild salmon is healthier for you because there is less fat than farm-raised salmon. A three-ounce portion of wild salmon has 5.4 grams of fat and 17 grams of protein, and it is free of carbohydrates including fiber.

Salmon also provides vitamin A, multiple B-vitamins, magnesium, potassium, phosphorus, zinc, and selenium. And is one of the few natural food sources that provide vitamin D. Consequently, eating grilled salmon or baked salmon is a great source of protein and nutrition. (5)

4) Oats

Oats low fat high protein foods

Oats are the healthiest grain available and full of fiber, magnesium, manganese, Vitamin B1, and nutrients. They are high in the form of soluble fiber called beta-glucan, which is beneficial for heart health.

Oats can aid in weight loss, soothing skin, controlling type-2 diabetes, lowering cholesterol, and are gluten-free.

They can be cooked as hot porridge in the microwave or on the cooktop, used as a binder in recipes, like meatloaf, added to bread and cookies as fiber and texture, or made into your own low-sugar granola. What can we say, Oats, are versatile! One cup of oats has 11 grams of protein and a healthier choice than processed cereal. (4, 16)

5) Yogurt


Yogurt is a great source of protein. If you really need to eat something low fat, then non-fat Greek yogurt is the best choice. It is strained to remove liquid whey, leaving a more concentrated product with more protein, and it’s thicker and creamier.

Six ounces of non-fat Greek yogurt has 17 grams of protein and 0 grams of fat; one of the best low fat high protein foods. It is a great source of calcium for your bone health and potassium for healthy muscles. But do read the labels because some have sugar added. (3, 6)

If you want to see more probiotic-rich foods, check the article below:

Best Foods with Probiotics That Will Make You Fantastic

6) Broccoli


Many doctors and dieticians consider Broccoli as a superfood. It provides the body with numerous vitamins, minerals, and antioxidants.

Broccoli is a cruciferous vegetable, which means its level of antioxidants is known to prevent the development of certain conditions in the body, such as; cancer, cardiovascular disease, cataracts, and anemia.

Broccoli is rich in vitamins C, which aids the skin and a range of other parts of the body. It has vitamin K, which prevents osteoporosis, and fiber to promote a healthy digestive tract and potassium. And, as it pertains to our topic, Broccoli is a high protein food. One cup of broccoli has 3 grams of protein. (4)

See the article below to check out more superfoods:

27 Super Foods for Weight Loss That Will Make You Lose Belly Fat Quickly!

7) Chia Seeds

Chia Seeds low fat high protein foods

Chia Seeds are the most multi-purpose of all the low fat high protein foods. They have the ability to absorb water and turn into a gel, so this gel can be used to thicken food, or you can simply add Chia seeds to baked food, or sprinkle on top of food.

They contain large amounts of fiber, omega-3 fatty acids, protein, and needed minerals and antioxidants. The nutrients in 3.5 ounces of Chia Seeds are 16.5 grams of protein and 30.7 grams of fat, which may sound like a high amount of fat, but 23.67 grams of the 30.7 grams are polyunsaturated, consequently, the fat is good fat. If you like to cook, you can have fun with the Chia Seeds. (8)

8) Brussel Sprouts

Brussel Sprouts

Brussel Sprouts are high in fiber, vitamin C, and several nutrients. One-half cup of Brussel sprouts has 2 grams of protein. Brussel Sprouts have become a popular vegetable in recent years and there are numerous recipes for cooking them. (4)

9) Tempeh

tempeh low fat high protein foods

Tempeh is an interesting word and vegetable. It is made from soybeans, fermented, and has a firmer texture. You can pop it into your stir fry or sear it and add it to a sandwich. It has 21 grams of protein and 2 grams of fat in a 4-ounce portion. (3)

10) Lean Beef

red meat low fat high protein foods

Actually, we are talking about Beef Tenderloin when we say lean beef. Unless, of course, you want lean red meat, and then bison is very lean meat to consider. To compare, 3 ounces of Tenderloin has 25 grams of protein and 5-7 grams of fat; whereas 3 ounces of Bison has 24 grams of protein and 2 grams of fat.

Beef tenderloin is cut from the loin of a cow and if cut into steaks it is filet mignon, and those 2 cuts are considered the tenderest beef.  There are literally dozens of recipes for marinade, cooking, and seasoning additives for beef. It is one of the best sources of protein and a meal favorite of many. (3, 4)

11) Quinoa

quinoa Foods High in Iron

Quinoa is the highest protein grain you can eat. It is called grain and used as a substitute for wheat in gluten-free foods, as quinoa contains no gluten. But the truth is, quinoa is a seed from a plant. It is used to make flour, soups, and beer.

Interestingly, it reduces blood fats called triglycerides and cholesterol. It is also considered a low fat, high protein food because one cup has 8 grams of protein and 4 grams of fat. (3, 15)

12) Cottage Cheese

Cottage Cheese

Cottage Cheese is an excellent low fat high protein food. One-half cup has 13 grams of protein and 2 grams of fat and only 90 calories.

However, read the labels and note the salt content. That same one-half cup could have as much as 15-20% of your total recommended daily sodium (salt) intake. Some suggest rinsing the cottage cheese with water for 3 minutes as that could reduce the salt as much a 60%. (3, 4)

13) Avocado


The Avocado is a very versatile fruit and full of 20 vitamins, minerals, and phytonutrients. There are so many reasons to include this food in your daily diet. To start, a 50-gram serving contains 1 gram of protein, about 64 calories, 6 grams of unsaturated fat, 3.4 grams of carbohydrates, 3 grams of fiber, 250 mg of potassium, 2% of the daily value of zinc, and amino acids to assist in building and preserving body muscle and tissue. It contains 136 mcg of carotenoid lutein, which maintains eye health, and 20-50 grams of niacin which assists the digestive system, skin, and nerves.

In summary, they are low in saturated fat and cholesterol, and sodium-free. And the 3 grams of fiber make you feel fuller longer and eliminates the desire to snack. You can add them to your smoothy to thicken it or add them to your baked goods. You can slice and add to other foods, like tomatoes, eggs, salads or you can mash and spread avocados on toast or add to dips. Any way you feel like eating avocados is a good choice because avocados are a good choice. (9)

There are great potassium-rich foods like avocados, check the article below:

11 Nutrient Foods High in Potassium – Thin Line Between Chaos & Order

14) Whey Protein Powder

Low Fat High Protein Foods protein powder

Whey protein is a by-product of making cheese. It provides amino acids that assist the functions that proteins perform in the body. It has been shown to assist with healing burns, repair muscle tissue, and reduce allergy reactions in infants. You eat Whey protein in powder form. (10)

Check the article below to find healthy protein powder options:

How to Lose Weight with Protein Powder? 9 Versatile Choices!

15) Tuna

high fiber weight loss Tuna

Tuna steaks are not only a great tasting meal, but also great for a high protein diet. A great substitute for tuna steak is canned tuna fish. A 3-ounce serving of Tuna canned in water has 20 grams of proteins and 3 grams of fat. You can eat it cold or eat it hot in a range of baked dishes. (3)

16) Lentils


Lentils are a great low fat high protein food. In one cup of cooked Lentils, you will receive 18 grams of protein and .8 grams of fat. “Not only are lentils full of protein, but they have loads of iron, folate, and fiber,” says Natalie Rizzo, MS, RD. (3)

Check the article below to see iron-rich foods:

11 Super Foods High in Iron to Fight Against Diseases

17) Asparagus


Asparagus is a complex vegetable. It is a perennial flowering plant used for food and medicine as far back as 3000 B.C. Also, an excellent source of vitamins, minerals, fiber, and has few calories or sodium.

It can be eaten raw, boiled, steamed, grilled, baked, or stir-fried. Asparagus comes in three colors; green, white, and purple.

Nutritionally speaking one-half cup has 2 grams of fat and 2.3 grams of protein. The protein level isn’t that high, but it is enough to meet the daily nutritional guidelines. The most important thing about Asparagus is its high levels of vitamins A, C, K, B1, B2, B9, iron, potassium, and phosphorus.  

Each one has health-related benefits for the body, such as; lower blood pressure, improved cardiovascular system, and healthy pregnancy. And there are many recipes that include asparagus for your meal planning. (12)

To see more healthy vegetable options, check the articles below:

15 Lowest Sugar Vegetables for Living Healthy

Healthy Vegetables with Low Glycemic Index

18) Almonds


Almonds are a tree nut rich in nutrients, including fiber, vitamin E, manganese, and magnesium. One serving of almonds equals one ounce, about 23 almonds, or one-fourth cup. One ounce provides about 165 calories, 6 grams protein, 14 grams fat (80% are monounsaturated), 6 grams carbohydrate, and 3 grams fiber, no sugar, and no sodium. Therefore, almonds are a low fat, high protein food that is good for you. The only downside is if you have a tree nut allergy, you should avoid eating them. (4, 13)

19) Chickpeas

chickpeas Foods High in Iron

Chickpeas is another sassy name for food. They are also known as “garbanzo beans”. Now that’s a fun name. The interesting thing is Chickpeas are neither peas nor beans. But they are good for a healthy diet and a top protein rich food.

One cup has 14 grams of protein and 4 grams of fat. You can toss them into chili, or cook with ground beef for tacos, or mash and eat like refried beans, or just eat them out of the can.  They are good for you! (3)

20) Pumpkin Seeds

pumpkin seed Foods High in Iron

Pumpkin Seeds are a healthy low fat high protein diet additive. Whether you scoop the seeds out of a pumpkin or buy a bag of them, if you eat them you will receive 8 grams of protein in each ounce you eat. They are high in iron, magnesium, and zinc.

You can eat them as a snack, roast them or season them and roast them to provide more flavor. You can add them to salads and cereal, or add to chili or other foods you cook, and you can also add them to baked food. The choices are endless. (4)

21) Halibut


Halibut is delicious! And it is also one of the best low fat high protein foods. A 3-ounce portion has 1 gram of fat and 19 grams of protein. It is a whitefish that is a bit firmer, which is great because it allows for it to be cooked several ways, one of them is on the grill. You will find lots of recipes for cooking halibut. (3)


If your goal is to lose weight or to achieve better results with your workouts, or you simply want to have a healthier body, a low-fat, high protein diet is essential.

And as you can see by the review of these 21 food items, you have many types of meat, fish, nuts, grains, fruits, and vegetable options to include in your low fat, high protein diet.

In addition, there are many ways to prepare and eat these healthy foods. It is not necessary to grow your own food or buy from specialty sources. The food is readily available in your local grocery store. So, look for some recipes that include these foods and have fun preparing new meals and enjoying your healthier life.

Also, if you want to help us, please share this image!

21 Super High Protein low fat Foods for Weight Loss


Written by:

Sharon Del Pietro


If you have any feedback, you can reach us out on our e-mail info@shapeutopia.com

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