List Of Best Food High In Protein Low In Fat

The debate over whether food high in protein low in fat is the key to a healthy lifestyle continues to rage on. Recent studies have found that people who ate foods high in protein low in fat were also more likely to have a healthy weight than those who ate foods with higher levels of fats.

If you are looking for food high in protein low in fat to include in your diet, then look no further. Here is a list of food high in protein low in fat in different food categories. Read on.

Advantages of eating food high in protein low in fat

If you want to improve your health, taking food high in protein low in fat is an excellent place to start. Protein provides many health benefits, including weight loss, muscle growth, healthy bones and improved immune function. 

Additionally, protein is more satisfying than other nutrients, so you are less likely to overeat. Fat is unhealthy and can lead to obesity, diabetes, high cholesterol and heart disease. Therefore, by avoiding fatty foods and eating foods that are high in protein, you can improve your health overall. Adding foods high in protein low in fats can help you maintain weight and lose weight. High protein low fat diets are easier to stick to in the long term

List of food high in protein low in fat

  • This list contains six different food groups: cereals, pulses, vegetables, fruits, lean meat, and seafood. Therefore you can choose foods wisely in each food group.
  • The list of food high in protein low in fat is in descending order of portion of protein to the number of fats in terms of calories.
  • There are other foods high in protein low in fat. Still, the list prepared here includes common foods readily available near the supermarket near you.

Cereal food high in protein low in fat

f. Wheat bulgur

Wheat bulgur is a wheat product used to make porridges, cutlets, and patties. It is a whole grain that contains all of the essential nutrients and vitamins needed for good health. You can replace rice with wheat bulgur in many recipes, and it is also an excellent source of fibre.

Wheat bulgur has 341.53 kcal per 100g and contains a protein richness of 12.7%. Wheat bulgur holds 10.84g of protein and 1.45g of fats. Wheat bulgur has a protein (kcal) to fat (kcal) ratio of 3.32.

e. Whole wheat

It is a healthier option because it contains more fibre and nutrients than refined wheat flour. Some people are allergic to gluten contained in wheat, so whole wheat may not be a good option for them.

Nevertheless, whole wheat is a good source of magnesium, potassium, and B vitamins. Additionally, whole wheat flour has a low glycemic index.

Whole wheat has 321.71 kilocalories per 100 grams and has a protein density of 13.17%. Whole wheat comprises 10.59 grams of protein and 1.47 grams of fats. Whole wheat has a protein (kcal) to fat (kcal) ratio of 3.20.

d. Barley

Barley is an essential crop in many parts of the world. Barley is a good source of fibre, protein, and other nutrients.

Barley holds 315.50 kcal per 100 gm weight and contains a protein richness of 13.87%. Barley contains 10.94 gm of protein and 1.3 gm of fats. Barley has a protein (kcal) to fat (kcal) ratio of 3.74.

c. rice

Rice is a staple food in many parts of the world. It can be cooked in various ways and is a good source of carbohydrates and fibre. In addition, rice is a good source of dietary protein that is low in fat. It is gluten-free.

Rice comprise 356.10 kilocalories per 100 gm weight and has a protein density of 8.92%. Rice holds 7.94g of protein and 0.52g of fats. Rice contain a protein (kcal) to fat (kcal) ratio of 6.79.

b. Wheat semolina

Wheat semolina is a type of flour made from ground wheat. It has a high protein and fibre content and is used to make porridge, upma, and other snacks.

Wheat semolina has 333.41 kcal of energy per 100 gm weight and has a protein richness of 13.65%. Wheat semolina comprises 11.38 grams of protein and 0.74 grams of fats. Wheat semolina has a protein (kcal) to fat (kcal) ratio of 6.83.

a. Wheat vermicelli

Wheat vermicelli is a type of pasta made from wheat flour, water, and salt. Wheat vermicelli is available in most grocery stores.

Wheat vermicelli has 332.46 kilocalories of energy per 100 gm weight and contains a protein density of 11.67%. Wheat vermicelli contains 9.7 gm of protein and 0.45 gm of fats. Wheat vermicelli has a protein (kcal) to fat (kcal) ratio of 9.58.

Wheat vermicelli is the best cereal food high in protein low in fat.

Legumes food high in protein low in fat

f. Cowpea, white

Cowpeas (Vigna unguiculata) are a type of pulse crop grown in tropical and subtropical regions worldwide. The cowpea is a dry legume that is typically ground into a powder to make a popular snack or condiment called “pea flour.” 

Cowpea, white has 320.04 kcal per 100g and contains a protein richness of 26.56%. Cowpea, white holds 21.25g of protein and 1.14g of fats. Cowpea, white has a protein (kcal) to fat (kcal) ratio of 8.28.

e. Green gram whole

Green gram is a type of pulse crop that is grown in Indiand Southeast Asia. It is a small, yellow or greenish legume that is dried and used as food. Green gram has a high protein content and is an excellent source of dietary fibre.

Green gram whole has 293.53 kilocalories per 100 grams and has a protein density of 30.7%. Green gram whole comprises 22.53 grams of protein and 1.14 grams of fats. Green gram whole has a protein (kcal) to fat (kcal) ratio of 8.78.

d. Field bean, black

Field beans are a type of legume that is grown for its edible seeds. People generally eat them as a snack, in soups and stews, or in vegetarian dishes.

Field bean, black, holds 275.85 kcal per 100 gm weight and contains a protein richness of 28.9%. Black field beans contain 19.93 gm of protein and 0.92 gm of fats. Field bean, black hold a protein (kcal) to fat (kcal) ratio of 9.63.

c. lentil, dal

Lentil dal is a popular dish in Indiand around the world. It is a simple, humble dish made with just a few ingredients. You can serve dal with rice or naan bread and a dipping sauce. Lentil dal can be made spicy or mild, depending on your preferences.

Lentil dal comprises 322.19 kilocalories per 100 gm weight and has a protein density of 30.23%. Lentil dal holds 24.35g of protein and 0.75g of fats. Lentil dal comprises a protein (kcal) to fat (kcal) ratio 14.43.

b. Horse gram whole

Horse gram is a type of legume found in India, Afghanistan, and Pakistan. Horse gram can make things like flour, chapati dough, stew or vegetables.

Horse gram whole has 329.35 kcal of energy per 100 gm weight and has a protein richness of 26.39%. Horse gram whole comprises 21.73 grams of protein and 0.62 grams of fats. Horse gram whole has a protein (kcal) to fat (kcal) ratio of 15.58.

a. Lentil whole, yellowish

Lentils are a type of legume and are a good source of both protein and fibre. They are small, green, and have a distinct earthy flavour. They are also a good source of folate, iron, and magnesium. Lentils can be cooked in many different ways, making them versatile food.

Lentil whole, yellowish, has 297.59 kilocalories of energy per 100 gm weight and contains a protein density of 30.74%. Yellowish whole lentils contain 22.87 gm of protein and 0.61 gm of fats. Yellowish whole lentil has a protein (kcal) to fat (kcal) ratio of 16.66.

Yellow lentil is the best legume high in protein low in fat.

Vegetables high in protein low in fat

f. Cluster beans

Cluster bean also called as Guar (Cyamopsis tetragonoloba) is a plant that belongs to the legume family. Guar also has anti-inflammatory properties, making it helpful in treating various diseases.

Cluster beans have 40.12 kcal per 100g and a protein richness of 35.39%. Cluster beans hold 3.55g of protein and 0.37g of fats and have a protein (kcal) to fat (kcal) ratio of 4.26.

e. Amaranth spined leaves, green

Amaranth leaves have a long history of being used as dietary supplements and for medicinal purposes. They are high in vitamin C, alpha-linolenic acid, potassium, magnesium and other nutrients. You can eat amaranth leaves fresh or cooked.

Green amaranth spined leaves have 26.27 kilocalories per 100 grams and a protein density of 53.9%. Green amaranth spined leaves comprise 3.54 grams of protein and 0.36 grams of fats and a protein (kcal) to fat (kcal) ratio of 4.37.

d. French beans

French beans are a type of bean that is typically green and long. You can cook them in different ways, they has a mild flavor. French beans are a good source of fiber, vitamin C, protein, and folate.

French beans hold 22.21 kcal per 100 gm weight and contain a protein richness of 38.18%. French beans contain 2.12 gm of protein and 0.19 gm of fats. French beans hold a protein (kcal) to fat (kcal) ratio of 4.96.

c. Cabbage green

You can cook Cabbage in many different ways. Either chop and add to soups or stews; shred, and serve as a salad. It is also a good source of fibre, vitamin C, and vitamin K.

Cabbage green comprises 21.50 kilocalories per 100 gm weight and has a protein density of 25.31%. Cabbage green holds 1.36g of protein and 0.12g of fats. Cabbage green comprises a protein (kcal) to fat (kcal) ratio of 5.04.

b. Broad beans

Broad beans are a type of bean that is very popular in India and Europe. Often people make curry or a vegetable, but you can also use in various recipes and soups. Broad beans are high in fibre and vitamin C, which makes them a good option for people who want to stay healthy.

Broad beans have 29.38 kcal of energy per 100 gm weight and have a protein richness of 52.42%. Broad beans comprise 3.85 grams of protein and 0.15 grams of fats. Broad beans have a protein (kcal) to fat (kcal) ratio of 11.41.

a. Green peas, fresh

Green peas are a type of legume typically eaten as a vegetable when tender. They are high in protein and fibre and contain several nutrients, such as thiamin, niacin, vitamin B6, and vitamin C.

Green peas, fresh, has 81.20 kilocalories of energy per 100 gm weight and contains a protein density of 35.71%. Green peas contain 7.25 gm of protein and 0.13 gm of fats. Green peas sh has a protein (kcal) to fat (kcal) ratio of 24.79.

Green peas are the best vegetable high in protein low in fat.

Fruits high in protein low in fat

Fruit is an important part of a healthy diet. There are many different types of fruit, so everyone can find something they enjoy eating. Fruits are good for your health because they contain vitamins, minerals, and fibre. Fruits also provide antioxidants that help protect your body from damage caused by free radicals.
Fruits are a great way to get your daily dose of protein without worrying about added fat. This paragraph will explore 6 of the best fruits for high protein and low-fat consumption.

f. Guava pink flesh

Guava (Psidium guajava L.) is a tropical fruit that is found in tropical countries. It is a common backyard fruit in India and is readily available in the local vegetable market. Guava is a drupe, meaning that it has an indeterminate number of seeds within the fruit. The flesh is pink and tart, with a slightly sweet flavour. Guavas are also high in vitamin C, potassium, and dietary fibre.

Guava pink flesh has 46.57 kcal per 100g and contains a protein richness of 10.22%. Guava pink flesh holds 1.19g of protein and 0.25g of fats. Guava pink flesh has a protein (kcal) to fat (kcal) ratio of 2.12.

e. Orange pulp

Oranges are a delicious fruit that is enjoyed by many. They are also a healthy choice because they contain vitamin C. 

Orange pulp has 37.26 kilocalories per 100 grams and has a protein density of 7.52%. Orange pulp comprises 0.7 grams of protein and 0.13 grams of fats. Orange pulp has a protein (kcal) to fat (kcal) ratio of 2.39.

d. Fig

The fig is a fruit that, much like the apple, can be eaten raw or cooked. The fig has a sweet taste and is filled with fibre and vitamins. It is also high in potassium which can help to reduce blood pressure.

Fig hold 81.44 kcal per 100 gm weight and contains a protein richness of 9.97%. Figs contain 2.03 gm of protein, 0.37 gm of fats with a protein to fat ratio of 2.44.

c. Dates, dry, pale brown

Dates are dried fruit that comes in two varieties: the dry, pale brown type and the moist, dark brown type. The two types has different flavours and can be used for various purposes. The dry dates are perfect for snacking or using in recipes, while the moist dates are best for eating as is.

Dates dry, and pale brown comprise 320.04 kilocalories per 100 gm weight and has a protein density of 3.06%. Pale brown dry dates holds 2.45g of protein, 0.35g of fats and a protein (kcal) to fat (kcal) ratio of 3.11.

b. Raisins, dried, golden

Golden raisins are dried fruit and are typically made from the grapes. They have a sweet flavour and are used in many dishes, such as yoghurt, oatmeal, pudding, and salads. Raisins can also be eaten on their own.

Raisins, dried, golden has 296.39 kcal of energy per 100 gm weight and has a protein richness of 3.72%. Golden raisins comprises 2.76 grams of protein and 0.35 grams of fats. Golden raisins has a protein (kcal) to fat (kcal) ratio of 3.50.

a. Pomegranate

Pomegranates are a popular fruit that many people enjoy for their unique flavour and appearance. They are also a good source of vitamins, minerals, and antioxidants, high in protein low in fat. Pomegranates can be used in a variety of foods, such as salads, yogurt, and smoothies.

Pomegranate has 54.69 kilocalories of energy per 100 gm weight and contains a protein density of 9.73%. Pomegranate contain 1.33 gm of protein and 0.15 gm of fats. It has a protein (kcal) to fat (kcal) ratio of 3.94.

Pomegranate is the best fruit high in protein low in fat.

Typical sea food high in protein low in fat

In general, the protein found in seafood can be a valuable source of nutrients for people who are looking to improve their overall health. Let’s see some of these seafoods high in protein low in fats.

f. Crab, sea

Sea crabs are popular seafood and have a high protein content. Crabmeat is high in lysine, which is an essential amino acid for humans. Some types of crab also contain zinc and other minerals.

Crab, sea has 67.59 kcal per 100g and contains a protein richness of 90.9%. Sea crab holds 15.36 g of protein and 0.6g of fats. Sea crab has a protein (kcal) to fat (kcal) ratio of 11.38.

e. Tiger prawns, brown

Tiger prawns are a type of large, freshwater prawn that come from Asia. Tiger prawns are a type of shrimp that is known for its high protein low fat content. These prawns are often used in seafood dishes because of their intense flavour and delicate texture. In addition to their high protein content, tiger prawns are also a good vitamin B12 and phosphorus source.

Tiger prawns, brown has 65.20 kilocalories per 100 grams and has a protein density of 91.1%. It comprises 14.85 grams of protein and 0.56 grams of fats. Brown tiger prawns has a protein (kcal) to fat (kcal) ratio of 11.79.

d. Lobster, brown

The brown lobster is a type of lobster that is considered one of the most delicious options for seafood. The meat from this lobster is high in protein, which many people are interested in knowing about. 

Lobster, brown hold 69.74 kcal per 100 gm weight and contains a protein richness of 91.54%. It contain 15.96 gm of protein and 0.56 gm of fats. Brown lobster holds a protein (kcal) to fat (kcal) ratio of 12.67.

c. Kite fish

Kitefish is a type of ray-finned fish that originates from the eastern Pacific Ocean. Kitefish is also found in the warm water of the world and has been shown to be a rich source of protein. Kitefish is low in fat and has a mild flavour. Therefore this fish may be an excellent choice for those looking for a seafood meal that is both nutritious and sustainable.

Kite fish comprise 98.64 kilocalories per 100 gm weight and has a protein density of 93.55%. Kite fish holds 23.07g of protein and 0.56g of fats. Kite fish comprise a protein (kcal) to fat (kcal) ratio of 18.31.

b. Pomfret, snub nose

Pomfret is a small, mild-tasting white fish that can be found in many waters around the world. It is a popular fish to catch and can be cooked in many ways, including pan-fried or grilled. Pomfret is a good source of protein and minerals, such as phosphorus and selenium, and is low in fats.

Snub nose pomfret, has 89.56 kcal of energy per 100 gm weight and has a protein richness of 94.01%. Furthermore, it comprises 21.05 grams of protein and 0.46 grams of fats. Pomfret, snub nose has a protein (kcal) to fat (kcal) ratio of 20.34.

a. Sea bass

Sea bass are a popular fish in the United States. They are an excellent choice for someone looking for an affordable, healthy seafood meal. Sea bass are generally mild in flavour, so they can be enjoyed by those who prefer a lighter meal. They are also high in protein low in fat, making them a good option for those on a diet.

Sea bass has 67.83 kilocalories of energy per 100 gm weight and contains a protein density of 90.11%. Sea bass contains 15.28 gm of protein and 0.29 gm of fats. Sea bass has a protein (kcal) to fat (kcal) ratio of 23.42.

Sea bass is the best seafood high in protein low in fat.

Common meat high in protein low in fat

f. Country Hen Wing, with skin

Hen are one of the most common livestock animals in the world. Hen wings are a popular type of Chinese cuisine that are made from the wings of a domesticated chicken. They can be either fried or steamed and are usually served with a sauce. Hen wings are often eaten as an appetizer or as part of a larger meal.

Country Hen Wing, with skin has 182.47 kcal per 100g and contains a protein richness of 40.88%. Country Hen Wing, with skin holds 18.65g of protein and 12.09g of fats. Country Hen Wing, with skin has a protein (kcal) to fat (kcal) ratio of 0.69.

e. Poultry Chicken Breast, Skinless

Chicken breasts are a widespread type of poultry because they’re affordable, easy to cook, and has a variety of flavours. In addition, they’re also a good source of protein and healthy fats.

The most common way to cook chicken breasts is by pan frying them with just few drops oil or butter. Some people also bake them, grill them, or broil them. Chicken breasts can also be cooked in the oven using a variety of recipes.

Poultry Chicken Breast, Skinless has 168.14 kilocalories per 100 grams and has a protein density of 51.89%. Skinless Chicken Breast, comprises 21.81 grams of protein and 9 grams of fats. Chicken Breast, Skinless has a protein (kcal) to fat (kcal) ratio of 1.08.

d. Poultry Chicken Liver

Chicken liver is a popular ingredient in many dishes. People of all ages can enjoy nutritious and healthy chicken liver. Chicken liver contains vitamin And D and minerals such as iron, selenium, and zinc. It is also a good source of protein and healthy fats.

Poultry Chicken Liver holds 123.72 kcal per 100 gm weight and contains a protein richness of 69.74%. Poultry Chicken Liver contains 21.57 gm of protein and 4.08 gm of fats. Poultry Chicken Liver holds a protein (kcal) to fat (kcal) ratio of 2.35.

c. Chicken Gizzard

The gizzard is an organ found in the stomach of chickens. Although chicken gizzards may seem strange, they are actually a source of many nutrients.

Chicken gizzards are a common and inexpensive part of many grocery stores’ meat sections. They can be eaten raw, cooked or even used in soup. 

Chicken Gizzard comprises 92.19 kilocalories per 100 gm weight and has a protein density of 79.05%. Chicken Gizzard holds 18.22g of protein and 2.07g of fats. Chicken Gizzard comprises a protein (kcal) to fat (kcal) ratio of 3.91.

b. Egg white, raw

Raw egg whites are delicious and nutritious. They are a good source of protein, vitamins, and minerals. Furthermore, raw whites can also be used in many baking recipes too.

Egg white raw has 52.54 kcal of energy per 100 gm weight and has a protein richness of 94.17%. Raw egg white comprises 12.37 grams of protein and 0.26 grams of fats. Raw egg white has a protein (kcal) to fat (kcal) ratio of 21.15.

a. Egg white boiled

Boiled egg whites are a common ingredient in many dishes. They are also a great way to get protein and other nutrients without eating an entire egg. Boiled egg contains significantly less fat as compared to other foods.

Egg white, boiled has 44.66 kilocalories of energy per 100 gm weight and contains a protein density of 97.08%. Further, boiled egg white contains 10.84 gm of protein and 0.06 gm of fats. Boiled egg white has a protein (kcal) to fat (kcal) ratio of 80.30 and the best food high in protein low in fat. 

Boiled egg white is the best meat food high in protein low in fat.

Conclusion

In conclusion, eating food high in protein low in fat is a healthy way to lose weight or maintain a healthy weight. It can also help you feel fuller longer, reducing the likelihood of snacking. Many delicious and nutritious foods fit this description, so there is no need to limit yourself. Just be sure to choose wisely when grocery shopping, and you will be on your way to better health.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
www.vegdietplans.com

Leave a Reply

Your email address will not be published.

X