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Food rankings

Low-fat foods

The foods in our database that meet the EU definition of “low fat”: 110 in total. First the 40 with the least fat per 100 g, then the ones that also provide the most protein.

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Last updated
Sources
2 primary
Data
USDA FoodData Central

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How this list is built

We use the threshold that EU Regulation 1924/2006 sets for a “low fat” claim: 3 g per 100 g for solids and 1.5 g per 100 ml for liquids such as milk. Drinks such as sodas or juices, condiments, and raw cassava and plantain, which are already listed cooked, are left out.

The main table ranks foods by fat per 100 g, lowest first; when two tie, the more filling one comes first. Fruits and vegetables dominate it, so the second table keeps only the foods with at least 10 g of protein per 100 g and ranks them by protein.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 40 foods with the least fat per 100 g

40 low-fat foods ranked by fat per 100 g, lowest first. For drinks, values are per 100 ml.

  1. SkyrCalories 60 kcal/100 g · Protein 11.3 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy density0g/100 g
  2. Cooked nopalesCalories 15 kcal/100 g · Protein 1.4 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating0.1g/100 g
  3. Cooked pumpkinCalories 20 kcal/100 g · Protein 0.7 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating0.1g/100 g
  4. Cooked Swiss chardCalories 20 kcal/100 g · Protein 1.9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating0.1g/100 g
  5. Boiled green plantainCalories 121 kcal/100 g · Protein 1.1 g/100 g · Typical serving 120 g (4 oz) · Satiety 3/5Easy to digest0.1g/100 g
  6. JicamaCalories 38 kcal/100 g · Protein 0.7 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating0.1g/100 g
  7. CabbageCalories 25 kcal/100 g · Protein 1.3 g/100 g · Typical serving 80 g (3 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating0.1g/100 g
  8. RadishesCalories 16 kcal/100 g · Protein 0.7 g/100 g · Typical serving 50 g (2 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating0.1g/100 g
  9. OnionCalories 40 kcal/100 g · Protein 1.1 g/100 g · Typical serving 50 g (2 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating0.1g/100 g
  10. GrapefruitCalories 32 kcal/100 g · Protein 0.6 g/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy densityHydrating0.1g/100 g
  11. Boiled potatoCalories 87 kcal/100 g · Protein 1.9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5Easy to digestLow energy density0.1g/100 g
  12. CucumberCalories 15 kcal/100 g · Protein 0.7 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating0.1g/100 g
  13. Taro (malanga)Calories 142 kcal/100 g · Protein 0.5 g/100 g · Typical serving 130 g (4.5 oz) · Satiety 3/5High in fiberEasy to digest0.1g/100 g
  14. OrangeCalories 47 kcal/100 g · Protein 0.9 g/100 g · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating0.1g/100 g
  15. PineappleCalories 50 kcal/100 g · Protein 0.5 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating0.1g/100 g
  16. Boiled sweet potatoCalories 76 kcal/100 g · Protein 1.4 g/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Easy to digestLow energy density0.1g/100 g
  17. Honeydew melonCalories 36 kcal/100 g · Protein 0.5 g/100 g · Typical serving 200 g (7 oz) · Satiety 5/5Easy to digestLow energy densityHydrating0.1g/100 g
  18. PearCalories 57 kcal/100 g · Protein 0.4 g/100 g · Typical serving 170 g (6 oz) · Satiety 5/5High in fiberLow energy density0.1g/100 g
  19. Yam (ñame)Calories 116 kcal/100 g · Protein 1.5 g/100 g · Typical serving 130 g (4.5 oz) · Satiety 4/5High in fiberEasy to digest0.1g/100 g
  20. WatermelonCalories 30 kcal/100 g · Protein 0.6 g/100 g · Typical serving 200 g (7 oz) · Satiety 4/5Low energy densityHydrating0.2g/100 g
  21. GrapesCalories 69 kcal/100 g · Protein 0.7 g/100 g · Typical serving 120 g (4 oz) · Satiety 4/5Low energy density0.2g/100 g
  22. Cooked couscousCalories 112 kcal/100 g · Protein 3.8 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 3/5Easy to digest0.2g/100 g
  23. Baked ripe plantainCalories 155 kcal/100 g · Protein 1.5 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 2/5Easy to digest0.2g/100 g
  24. Egg whitesCalories 52 kcal/100 g · Protein 10.9 g/100 g · Typical serving 66 g (2.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy densityHydrating0.2g/100 g
  25. CeleryCalories 14 kcal/100 g · Protein 0.7 g/100 g · Typical serving 40 g (1.5 oz) · Satiety 5/5Low energy densityHydrating0.2g/100 g
  26. Green bell pepperCalories 20 kcal/100 g · Protein 0.9 g/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy densityHydrating0.2g/100 g
  27. AppleCalories 52 kcal/100 g · Protein 0.3 g/100 g · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating0.2g/100 g
  28. Nonfat yogurtCalories 56 kcal/100 g · Protein 5.7 g/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating0.2g/100 g
  29. EggplantCalories 25 kcal/100 g · Protein 1 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating0.2g/100 g
  30. Cooked beetsCalories 44 kcal/100 g · Protein 1.7 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating0.2g/100 g
  31. Japanese persimmon (kaki)Calories 70 kcal/100 g · Protein 0.6 g/100 g · Typical serving 170 g (6 oz) · Satiety 5/5High in fiberLow energy density0.2g/100 g
  32. TomatoCalories 18 kcal/100 g · Protein 0.9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating0.2g/100 g
  33. Cooked leeksCalories 31 kcal/100 g · Protein 0.8 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating0.2g/100 g
  34. CherriesCalories 63 kcal/100 g · Protein 1.1 g/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy density0.2g/100 g
  35. Cooked asparagusCalories 22 kcal/100 g · Protein 2.4 g/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Easy to digestLow energy densityHydrating0.2g/100 g
  36. Cooked green peasCalories 84 kcal/100 g · Protein 5.4 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density0.2g/100 g
  37. Green beansCalories 31 kcal/100 g · Protein 1.8 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating0.2g/100 g
  38. CarrotCalories 41 kcal/100 g · Protein 0.9 g/100 g · Typical serving 80 g (3 oz) · Satiety 5/5Low energy densityHydrating0.2g/100 g
  39. PeachCalories 39 kcal/100 g · Protein 0.9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating0.3g/100 g
  40. Nonfat milkCalories 37 kcal/100 g · Protein 3.6 g/100 g · Typical serving 250 ml (8.5 fl oz) · Satiety 4/5Low energy densityHydrating0.3g/100 g

Low fat, most protein

18 low-fat foods with at least 10 g of protein per 100 g, ranked by protein.

  1. Cooked octopusFat 2.1 g/100 g · Calories 164 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein29.8g/100 g
  2. Canned tuna in waterFat 0.8 g/100 g · Calories 116 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings25.5g/100 g
  3. Yellowfin tunaFat 0.5 g/100 g · Calories 109 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest24.4g/100 g
  4. Turkey breastFat 1.5 g/100 g · Calories 114 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digest23.7g/100 g
  5. ShrimpFat 1.7 g/100 g · Calories 119 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digest22.8g/100 g
  6. Chicken breastFat 2.6 g/100 g · Calories 120 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest22.5g/100 g
  7. Pork tenderloinFat 2.2 g/100 g · Calories 109 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digest21g/100 g
  8. TilapiaFat 1.7 g/100 g · Calories 96 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density20.1g/100 g
  9. Sea bassFat 2 g/100 g · Calories 97 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density18.4g/100 g
  10. CodFat 0.7 g/100 g · Calories 82 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density17.8g/100 g
  11. SquidFat 1.4 g/100 g · Calories 92 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digestLow energy density15.6g/100 g
  12. ClamsFat 1 g/100 g · Calories 86 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density14.7g/100 g
  13. MusselsFat 2.2 g/100 g · Calories 86 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density11.9g/100 g
  14. SkyrFat 0 g/100 g · Calories 60 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy density11.3g/100 g
  15. Egg whitesFat 0.2 g/100 g · Calories 52 kcal/100 g · Typical serving 66 g (2.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy densityHydrating10.9g/100 g
  16. Fish cevicheFat 0.8 g/100 g · Calories 63 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinLow energy density10.5g/100 g
  17. Cottage cheeseFat 2.3 g/100 g · Calories 81 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy density10.4g/100 g
  18. Nonfat Greek yogurtFat 0.4 g/100 g · Calories 59 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy densityHydrating10.2g/100 g

How to use this list

On a GLP-1 medication, fatty and fried foods often make nausea, reflux, and a heavy feeling worse, because the stomach empties more slowly. On those days, the foods in this list, especially those in the second table, usually sit better.

Low fat does not mean healthier overall: olive oil, nuts, avocado, and oily fish provide good-quality fats. This list is mainly for when fat does not agree with you, not for cutting it out.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide, Nausea on Ozempic, Wegovy or Zepbound: What to Eat and What to Avoid and Acid Reflux and Heartburn on GLP-1 Medications: Why It Happens and What to Eat.

Related tool

To filter by category or tag and sort by protein, fiber, or calories, use the filling foods finder.

Other food rankings

Calories and macros

Protein

Fiber

Micronutrients and fats

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .
  2. Official Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods, annex (nutrition claims).accessed .