The ultimate list: high-protein foods with little fat

Protein is essential for building muscle and feeling full, and it’s an important part of your diet. When you’re watching your calories or cutting, you want the protein—but not the extra fat. Luckily, there are plenty of low-fat protein sources that help maintain your muscle mass without unnecessary calories. Curious which ones? We’ll tell you everything…

Which products contain a lot of protein and little fat?

Looking for the best low-fat protein sources? Here’s a list of the top picks:

• 🥚 Egg whites – Contain almost pure protein and barely any fat. Perfect for making omelets or adding to shakes.
• 🐟 Lean fish – Cod, pollock and haddock are rich in protein and nearly fat-free. A perfect choice.
• 🍗 Lean poultry – Perhaps the classics in a low-fat diet. Most athletes love them.
• 🥣 Low-fat quark and Skyr – High in protein per 100 grams and low in fat. A top product and an absolute favorite among athletes.
• 🦐 Shrimp – Super rich in protein and contains barely any fat. Ideal for salads or stir-fry dishes.
• 🧀 Low-fat cottage cheese – Creamy and protein-rich, without too much fat.
• 🥩 Lean beef – Think steak, beef jerky or roast beef; lots of protein and less fat than other beef cuts. A solid high-protein but low-fat option.
• 🌱 Tempeh and tofu – Plant-based champions with lots of protein and relatively little fat.

Which supplements contain a lot of protein and little fat?

Sometimes it’s tough to get enough protein through food alone without adding unnecessary fat and calories. That’s why there are convenient supplements to support your goals:

• 🥤 Protein shakes – Our Whey Isolate contains 27 grams of protein per shake and is extremely low in fat and lactose. Perfect for muscle recovery without the extra calories!
• 🍫 Protein bars – Our High Protein Bar 2.0 packs 25 grams of protein per bar and is low in fat. Ideal for on the go or after your workout!

Want to get even more out of your protein intake? Check out our full protein range and choose the perfect addition to your meal plan.

Why a low-fat protein source can be beneficial

If you want to boost your protein intake but leave the unnecessary calories behind, these low-fat protein sources are your best friend. Think of athletes who are cutting or people looking to lose weight without losing muscle. But what’s the deal? Fat contains more than twice as many calories as protein (9 kcal per gram vs. 4 kcal per gram). A fatty protein source can quickly increase your calorie intake, which isn’t ideal if your goal is fat loss or getting lean.

Losing fat with low-fat protein sources

During a cut, it’s all about creating a calorie deficit: consuming fewer calories than you burn. At the same time, you want to preserve your muscle mass—and for that, a high protein intake is key. By choosing low-fat protein sources, you get enough protein without slowing down fat loss with extra calories.
A high-protein (and low-fat) diet helps you eat fewer calories overall. Protein helps you feel fuller longer, so you naturally eat less. You’ll see this in diets where over a quarter of your calories come from protein. In short: a smart and healthy choice.

How to incorporate low-fat protein sources into your meals

Easy! Low-fat protein sources are super versatile and simple to include in your daily meals. Start your day with a bowl of low-fat quark or an omelet. For lunch? Add chicken breast, tuna or cottage cheese to your salad or whole-grain sandwich. And at dinner, go for lean meat, fish or tofu as your protein base.
Combine your proteins with vegetables, whole grains and a small serving of healthy fats like avocado or nuts. And voilà: a nutritious meal that’s tasty and satisfying. By mixing it up, you’ll get the most out of your protein intake without packing in extra calories.

More about high-protein foods

Want to optimize your protein intake or just learn more about protein-rich foods? Check out our other blogs and discover the best protein sources and how to use them smartly:

• Where is protein found?
• 33 high-protein foods
• How much protein is in salmon?