Dietitians' Top 8 High-Protein, Low-Fat Foods

Milk is an excellent source of essential nutrients like protein, calcium, vitamin D, phosphorus, magnesium, potassium, vitamin B12, and zinc.

Non-Fat or Low-Fat 1% Milk

Non-fat Greek yogurt is a convenient and nutritious option for those aiming to lose weight and build muscle.

Non-Fat Greek Yogurt

Cottage cheese is packed with protein, calcium, and other essential nutrients, making it a great alternative to Greek yogurt.

Low-Fat 2% Cottage Cheese

Plant-based milk options like soy and pea milk are excellent for those with milk allergies or who prefer non-dairy alternatives. 

Plant-Based Milk

Soybeans and soy products like tofu and tempeh provide high-quality protein and various health benefits, including cholesterol reduction 

Edamame and Soy Products

Beans are a powerhouse of plant-based protein, fiber, and essential vitamins and minerals. They help with weight management and reduce cardiovascular risk factors


Lentils are rich in protein, fiber, and nutrients that help with satiety, blood sugar management, and blood pressure control.


Peas are small, nutrient-dense legumes that provide a good amount of protein and fiber. They can be steamed as a side dish or added to soups.