Food List
Low-Fat Foods
Low-fat foods can help you cut calories and leave room for more protein and fibre on your plate. This list ranks foods from lowest fat up, focusing on naturally lean whole foods rather than processed "low-fat" products, so you can build lighter meals from real ingredients.
| Food | Fat | Per 100 g | Per serving |
|---|---|---|---|
| Honey Fruit | 0 g | 304 kcal P 0.3 · C 82 · F 0 · Fib 0.2 | 21 g (0.7 oz) 64 kcal · P 0.1 1 tbsp |
| Sweet potato Vegetables | 0.1 g | 86 kcal P 1.6 · C 20 · F 0.1 · Fib 3 | 130 g (4.6 oz) 112 kcal · P 2.1 1 medium |
| Butternut squash Vegetables | 0.1 g | 45 kcal P 1 · C 12 · F 0.1 · Fib 2 | 140 g (4.9 oz) 63 kcal · P 1.4 1 cup |
| Potato (with skin) Vegetables | 0.1 g | 77 kcal P 2 · C 17 · F 0.1 · Fib 2.2 | 173 g (6.1 oz) 133 kcal · P 3.5 1 medium |
| Pear Fruit | 0.1 g | 57 kcal P 0.4 · C 15 · F 0.1 · Fib 3.1 | 178 g (6.3 oz) 101 kcal · P 0.7 1 medium |
| Orange Fruit | 0.1 g | 47 kcal P 0.9 · C 12 · F 0.1 · Fib 2.4 | 131 g (4.6 oz) 62 kcal · P 1.2 1 medium |
| Pineapple Fruit | 0.1 g | 50 kcal P 0.5 · C 13 · F 0.1 · Fib 1.4 | 165 g (5.8 oz) 83 kcal · P 0.8 1 cup |
| Adzuki beans (cooked) Legumes | 0.1 g | 128 kcal P 8 · C 25 · F 0.1 · Fib 7.3 | 230 g (8.1 oz) 294 kcal · P 18.4 1 cup |
| Cranberries Fruit | 0.1 g | 46 kcal P 0.4 · C 12 · F 0.1 · Fib 4.6 | 100 g (3.5 oz) 46 kcal · P 0.4 1 cup |
| Egg whites Eggs & dairy | 0.2 g | 52 kcal P 11 · C 0.7 · F 0.2 | 100 g (3.5 oz) 52 kcal · P 11 1 3 whites |
| Skyr Eggs & dairy | 0.2 g | 63 kcal P 11 · C 4 · F 0.2 | 150 g (5.3 oz) 95 kcal · P 16.5 1 tub |
| Bulgur (cooked) Grains | 0.2 g | 83 kcal P 3 · C 19 · F 0.2 · Fib 4.5 | 182 g (6.4 oz) 151 kcal · P 5.5 1 cup |
| Couscous (cooked) Grains | 0.2 g | 112 kcal P 3.8 · C 23 · F 0.2 · Fib 1.4 | 157 g (5.5 oz) 176 kcal · P 6 1 cup |
| Carrots Vegetables | 0.2 g | 41 kcal P 0.9 · C 10 · F 0.2 · Fib 2.8 | 61 g (2.2 oz) 25 kcal · P 0.5 1 carrot |
| Green beans Vegetables | 0.2 g | 31 kcal P 1.8 · C 7 · F 0.2 · Fib 3.4 | 100 g (3.5 oz) 31 kcal · P 1.8 1 cup |
| Beetroot Vegetables | 0.2 g | 43 kcal P 1.6 · C 10 · F 0.2 · Fib 2.8 | 136 g (4.8 oz) 58 kcal · P 2.2 1 cup |
| Okra Vegetables | 0.2 g | 33 kcal P 1.9 · C 7 · F 0.2 · Fib 3.2 | 100 g (3.5 oz) 33 kcal · P 1.9 1 cup |
| Artichoke Vegetables | 0.2 g | 47 kcal P 3.3 · C 11 · F 0.2 · Fib 5.4 | 120 g (4.2 oz) 56 kcal · P 4 1 medium |
| Apple Fruit | 0.2 g | 52 kcal P 0.3 · C 14 · F 0.2 · Fib 2.4 | 182 g (6.4 oz) 95 kcal · P 0.5 1 medium |
| Grapes Fruit | 0.2 g | 69 kcal P 0.7 · C 18 · F 0.2 · Fib 0.9 | 151 g (5.3 oz) 104 kcal · P 1.1 1 cup |
| Watermelon Fruit | 0.2 g | 30 kcal P 0.6 · C 8 · F 0.2 · Fib 0.4 | 152 g (5.4 oz) 46 kcal · P 0.9 1 cup |
| Cantaloupe melon Fruit | 0.2 g | 34 kcal P 0.8 · C 8 · F 0.2 · Fib 0.9 | 160 g (5.6 oz) 54 kcal · P 1.3 1 cup |
| Cherries Fruit | 0.2 g | 63 kcal P 1.1 · C 16 · F 0.2 · Fib 2.1 | 154 g (5.4 oz) 97 kcal · P 1.7 1 cup |
| Dates Fruit | 0.2 g | 277 kcal P 1.8 · C 75 · F 0.2 · Fib 7 | 48 g (1.7 oz) 133 kcal · P 0.9 1 2 dates |
| Quark Eggs & dairy | 0.2 g | 67 kcal P 12 · C 4 · F 0.2 | 150 g (5.3 oz) 101 kcal · P 18 1 portion |
| Green peas (cooked) Legumes | 0.2 g | 84 kcal P 5.4 · C 16 · F 0.2 · Fib 5.5 | 160 g (5.6 oz) 134 kcal · P 8.6 1 cup |
| Fennel Vegetables | 0.2 g | 31 kcal P 1.2 · C 7 · F 0.2 · Fib 3.1 | 87 g (3.1 oz) 27 kcal · P 1 1 cup |
| Clementine Fruit | 0.2 g | 47 kcal P 0.9 · C 12 · F 0.2 · Fib 1.7 | 74 g (2.6 oz) 35 kcal · P 0.7 1 fruit |
| Cabbage (red) Vegetables | 0.2 g | 31 kcal P 1.4 · C 7.4 · F 0.2 · Fib 2.1 | 89 g (3.1 oz) 28 kcal · P 1.2 1 cup |
| Prawns / shrimp Fish & seafood | 0.3 g | 99 kcal P 24 · C 0.2 · F 0.3 | 100 g (3.5 oz) 99 kcal · P 24 1 portion |
| White rice (cooked) Grains | 0.3 g | 130 kcal P 2.7 · C 28 · F 0.3 · Fib 0.4 | 186 g (6.6 oz) 242 kcal · P 5 1 cup |
| Brussels sprouts Vegetables | 0.3 g | 43 kcal P 3.4 · C 9 · F 0.3 · Fib 3.8 | 88 g (3.1 oz) 38 kcal · P 3 1 cup |
| Bell pepper Vegetables | 0.3 g | 31 kcal P 1 · C 6 · F 0.3 · Fib 2.1 | 119 g (4.2 oz) 37 kcal · P 1.2 1 pepper |
| Strawberries Fruit | 0.3 g | 32 kcal P 0.7 · C 8 · F 0.3 · Fib 2 | 144 g (5.1 oz) 46 kcal · P 1 1 cup |
| Blueberries Fruit | 0.3 g | 57 kcal P 0.7 · C 14 · F 0.3 · Fib 2.4 | 148 g (5.2 oz) 84 kcal · P 1 1 cup |
| Banana Fruit | 0.3 g | 89 kcal P 1.1 · C 23 · F 0.3 · Fib 2.6 | 118 g (4.2 oz) 105 kcal · P 1.3 1 medium |
| Peach Fruit | 0.3 g | 39 kcal P 0.9 · C 10 · F 0.3 · Fib 1.5 | 150 g (5.3 oz) 59 kcal · P 1.4 1 medium |
| Plum Fruit | 0.3 g | 46 kcal P 0.7 · C 11 · F 0.3 · Fib 1.4 | 132 g (4.7 oz) 61 kcal · P 0.9 1 2 fruit |
| Wild rice (cooked) Grains | 0.3 g | 101 kcal P 4 · C 21 · F 0.3 · Fib 1.8 | 164 g (5.8 oz) 166 kcal · P 6.6 1 cup |
| Turnip greens Vegetables | 0.3 g | 32 kcal P 1.5 · C 7 · F 0.3 · Fib 3.2 | 55 g (1.9 oz) 18 kcal · P 0.8 1 cup |
| Leeks Vegetables | 0.3 g | 61 kcal P 1.5 · C 14 · F 0.3 · Fib 1.8 | 89 g (3.1 oz) 54 kcal · P 1.3 1 portion |
| Parsnip Vegetables | 0.3 g | 75 kcal P 1.2 · C 18 · F 0.3 · Fib 4.9 | 133 g (4.7 oz) 100 kcal · P 1.6 1 cup |
| Papaya Fruit | 0.3 g | 43 kcal P 0.5 · C 11 · F 0.3 · Fib 1.7 | 145 g (5.1 oz) 62 kcal · P 0.7 1 cup |
| Greek yogurt (0% fat) Eggs & dairy | 0.4 g | 59 kcal P 10 · C 3.6 · F 0.4 | 200 g (7.1 oz) 118 kcal · P 20 1 tub |
| Lentils (cooked) Legumes | 0.4 g | 116 kcal P 9 · C 20 · F 0.4 · Fib 8 | 198 g (7 oz) 230 kcal · P 17.8 1 cup |
| Red lentils (cooked) Legumes | 0.4 g | 100 kcal P 7.6 · C 17 · F 0.4 · Fib 4 | 198 g (7 oz) 198 kcal · P 15 1 cup |
| Lima beans (cooked) Legumes | 0.4 g | 115 kcal P 8 · C 21 · F 0.4 · Fib 7 | 170 g (6 oz) 196 kcal · P 13.6 1 cup |
| Split peas (cooked) Legumes | 0.4 g | 118 kcal P 8 · C 21 · F 0.4 · Fib 8 | 196 g (6.9 oz) 231 kcal · P 15.7 1 cup |
| Barley (cooked) Grains | 0.4 g | 123 kcal P 2.3 · C 28 · F 0.4 · Fib 3.8 | 157 g (5.5 oz) 193 kcal · P 3.6 1 cup |
| Broccoli Vegetables | 0.4 g | 34 kcal P 2.8 · C 7 · F 0.4 · Fib 2.6 | 91 g (3.2 oz) 31 kcal · P 2.5 1 cup |
| Peas Vegetables | 0.4 g | 81 kcal P 5.4 · C 14 · F 0.4 · Fib 5.7 | 145 g (5.1 oz) 117 kcal · P 7.8 1 cup |
| Mango Fruit | 0.4 g | 60 kcal P 0.8 · C 15 · F 0.4 · Fib 1.6 | 165 g (5.8 oz) 99 kcal · P 1.3 1 cup |
| Mung beans (cooked) Legumes | 0.4 g | 105 kcal P 7 · C 19 · F 0.4 · Fib 7.6 | 200 g (7.1 oz) 210 kcal · P 14 1 cup |
| Fava beans (cooked) Legumes | 0.4 g | 110 kcal P 8 · C 20 · F 0.4 · Fib 5.4 | 170 g (6 oz) 187 kcal · P 13.6 1 cup |
| Apricot (fresh) Fruit | 0.4 g | 48 kcal P 1.4 · C 11 · F 0.4 · Fib 2 | 35 g (1.2 oz) 17 kcal · P 0.5 1 fruit |
| Lychee Fruit | 0.4 g | 66 kcal P 0.8 · C 17 · F 0.4 · Fib 1.3 | 100 g (3.5 oz) 66 kcal · P 0.8 1 portion |
| Goji berries (dried) Fruit | 0.4 g | 349 kcal P 14 · C 77 · F 0.4 · Fib 13 | 28 g (1 oz) 98 kcal · P 3.9 1 portion |
| Black beans (cooked) Legumes | 0.5 g | 132 kcal P 9 · C 24 · F 0.5 · Fib 9 | 172 g (6.1 oz) 227 kcal · P 15.5 1 cup |
| Kidney beans (cooked) Legumes | 0.5 g | 127 kcal P 9 · C 23 · F 0.5 · Fib 7 | 177 g (6.2 oz) 225 kcal · P 15.9 1 cup |
| Wholewheat pasta (cooked) Grains | 0.5 g | 124 kcal P 5 · C 27 · F 0.5 · Fib 4 | 140 g (4.9 oz) 174 kcal · P 7 1 cup |
| Blackberries Fruit | 0.5 g | 43 kcal P 1.4 · C 10 · F 0.5 · Fib 5.3 | 144 g (5.1 oz) 62 kcal · P 2 1 cup |
| Kiwi Fruit | 0.5 g | 61 kcal P 1.1 · C 15 · F 0.5 · Fib 3 | 140 g (4.9 oz) 85 kcal · P 1.5 1 2 fruit |
| Black-eyed peas (cooked) Legumes | 0.5 g | 116 kcal P 8 · C 21 · F 0.5 · Fib 6.5 | 165 g (5.8 oz) 191 kcal · P 13.2 1 cup |
| Apricots (dried) Fruit | 0.5 g | 241 kcal P 3.4 · C 63 · F 0.5 · Fib 7.3 | 40 g (1.4 oz) 96 kcal · P 1.4 1 portion |
| Garlic Vegetables | 0.5 g | 149 kcal P 6.4 · C 33 · F 0.5 · Fib 2.1 | 3 g (0.1 oz) 4 kcal · P 0.2 1 clove |
| Haddock Fish & seafood | 0.6 g | 90 kcal P 20 · C 0 · F 0.6 | 150 g (5.3 oz) 135 kcal · P 30 1 fillet |
| Cannellini beans (cooked) Legumes | 0.6 g | 142 kcal P 10 · C 25 · F 0.6 · Fib 6 | 177 g (6.2 oz) 251 kcal · P 17.7 1 cup |
| Buckwheat (cooked) Grains | 0.6 g | 92 kcal P 3.4 · C 20 · F 0.6 · Fib 2.7 | 168 g (5.9 oz) 155 kcal · P 5.7 1 cup |
| Collard greens Vegetables | 0.6 g | 33 kcal P 2.7 · C 6 · F 0.6 · Fib 4 | 36 g (1.3 oz) 12 kcal · P 1 1 cup |
| Cod Fish & seafood | 0.7 g | 82 kcal P 18 · C 0 · F 0.7 | 150 g (5.3 oz) 123 kcal · P 27 1 fillet |
| Pinto beans (cooked) Legumes | 0.7 g | 143 kcal P 9 · C 26 · F 0.7 · Fib 9 | 171 g (6 oz) 245 kcal · P 15.4 1 cup |
| Raspberries Fruit | 0.7 g | 52 kcal P 1.2 · C 12 · F 0.7 · Fib 6.5 | 123 g (4.3 oz) 64 kcal · P 1.5 1 cup |
| Teff (cooked) Grains | 0.7 g | 101 kcal P 3.9 · C 20 · F 0.7 · Fib 2.8 | 252 g (8.9 oz) 255 kcal · P 9.8 1 cup |
| Scallops Fish & seafood | 0.8 g | 88 kcal P 17 · C 2.4 · F 0.8 | 100 g (3.5 oz) 88 kcal · P 17 1 portion |
| Spelt (cooked) Grains | 0.8 g | 127 kcal P 5.5 · C 26 · F 0.8 · Fib 3.9 | 194 g (6.8 oz) 246 kcal · P 10.7 1 cup |
| Ginger (fresh) Vegetables | 0.8 g | 80 kcal P 1.8 · C 18 · F 0.8 · Fib 2 | 15 g (0.5 oz) 12 kcal · P 0.3 1 portion |
| Figs (dried) Fruit | 0.9 g | 249 kcal P 3.3 · C 64 · F 0.9 · Fib 10 | 50 g (1.8 oz) 125 kcal · P 1.7 1 3 figs |
| Buttermilk Eggs & dairy | 0.9 g | 40 kcal P 3.3 · C 4.8 · F 0.9 | 240 g (8.5 oz) 96 kcal · P 7.9 1 glass |
| Turkey breast Meat & poultry | 1 g | 135 kcal P 30 · C 0 · F 1 | 120 g (4.2 oz) 162 kcal · P 36 1 fillet |
| Tuna (canned in water) Fish & seafood | 1 g | 116 kcal P 26 · C 0 · F 1 | 145 g (5.1 oz) 168 kcal · P 37.7 1 tin |
| Cottage cheese (low-fat) Eggs & dairy | 1 g | 72 kcal P 12 · C 3 · F 1 | 150 g (5.3 oz) 108 kcal · P 18 1 portion |
| Brown rice (cooked) Grains | 1 g | 123 kcal P 2.7 · C 26 · F 1 · Fib 1.6 | 195 g (6.9 oz) 240 kcal · P 5.3 1 cup |
| Farro (cooked) Grains | 1 g | 130 kcal P 5 · C 26 · F 1 · Fib 5 | 170 g (6 oz) 221 kcal · P 8.5 1 cup |
| Octopus Fish & seafood | 1 g | 82 kcal P 15 · C 2.2 · F 1 | 100 g (3.5 oz) 82 kcal · P 15 1 portion |
| Kefir Eggs & dairy | 1 g | 41 kcal P 3.3 · C 4.5 · F 1 | 240 g (8.5 oz) 98 kcal · P 7.9 1 glass |
| Millet (cooked) Grains | 1 g | 119 kcal P 3.5 · C 24 · F 1 · Fib 1.3 | 174 g (6.1 oz) 207 kcal · P 6.1 1 cup |
| Pollock Fish & seafood | 1 g | 92 kcal P 20 · C 0 · F 1 | 130 g (4.6 oz) 120 kcal · P 26 1 fillet |
| Clams Fish & seafood | 1 g | 86 kcal P 15 · C 3 · F 1 | 100 g (3.5 oz) 86 kcal · P 15 1 portion |
| Guava Fruit | 1 g | 68 kcal P 2.6 · C 14 · F 1 · Fib 5.4 | 55 g (1.9 oz) 37 kcal · P 1.4 1 fruit |
| Pomegranate Fruit | 1.2 g | 83 kcal P 1.7 · C 19 · F 1.2 · Fib 4 | 100 g (3.5 oz) 83 kcal · P 1.7 1 half |
| Corn (sweetcorn) Vegetables | 1.2 g | 86 kcal P 3.2 · C 19 · F 1.2 · Fib 2.7 | 154 g (5.4 oz) 132 kcal · P 4.9 1 cup |
| Cinnamon (ground) Vegetables | 1.2 g | 247 kcal P 4 · C 81 · F 1.2 · Fib 53 | 3 g (0.1 oz) 7 kcal · P 0.1 1 tsp |
| Squid Fish & seafood | 1.4 g | 92 kcal P 16 · C 3 · F 1.4 | 100 g (3.5 oz) 92 kcal · P 16 1 portion |
| Crab Fish & seafood | 1.5 g | 97 kcal P 19 · C 0 · F 1.5 | 100 g (3.5 oz) 97 kcal · P 19 1 portion |
| Kale Vegetables | 1.5 g | 35 kcal P 2.9 · C 4.4 · F 1.5 · Fib 4.1 | 67 g (2.4 oz) 23 kcal · P 1.9 1 cup |
| Refried beans Legumes | 1.5 g | 90 kcal P 5 · C 15 · F 1.5 · Fib 5 | 130 g (4.6 oz) 117 kcal · P 6.5 1 cup |
| Oat milk (unsweetened) Eggs & dairy | 1.5 g | 43 kcal P 1.3 · C 6.7 · F 1.5 · Fib 0.8 | 240 g (8.5 oz) 103 kcal · P 3.1 1 cup |
| Oatmeal (cooked) Grains | 1.5 g | 71 kcal P 2.5 · C 12 · F 1.5 · Fib 1.7 | 234 g (8.3 oz) 166 kcal · P 5.9 1 bowl |
| Amaranth (cooked) Grains | 1.6 g | 102 kcal P 3.8 · C 19 · F 1.6 · Fib 2.1 | 246 g (8.7 oz) 251 kcal · P 9.3 1 cup |
| Tilapia Fish & seafood | 1.7 g | 96 kcal P 20 · C 0 · F 1.7 | 130 g (4.6 oz) 125 kcal · P 26 1 fillet |
| Milk (semi-skimmed) Eggs & dairy | 1.8 g | 50 kcal P 3.4 · C 4.8 · F 1.8 | 250 g (8.8 oz) 125 kcal · P 8.5 1 glass |
| Soy milk Legumes | 1.8 g | 54 kcal P 3.3 · C 6 · F 1.8 · Fib 0.6 | 240 g (8.5 oz) 130 kcal · P 7.9 1 glass |
| Sourdough bread Grains | 1.8 g | 256 kcal P 11 · C 48 · F 1.8 · Fib 2.4 | 50 g (1.8 oz) 128 kcal · P 5.5 1 slice |
| Soy milk (unsweetened) Eggs & dairy | 1.8 g | 43 kcal P 3.3 · C 1.8 · F 1.8 · Fib 0.6 | 240 g (8.5 oz) 103 kcal · P 7.9 1 cup |
| Quinoa (cooked) Grains | 1.9 g | 120 kcal P 4.4 · C 21 · F 1.9 · Fib 2.8 | 185 g (6.5 oz) 222 kcal · P 8.1 1 cup |
| Sea bass Fish & seafood | 2 g | 97 kcal P 18 · C 0 · F 2 | 130 g (4.6 oz) 126 kcal · P 23.4 1 fillet |
| Mussels Fish & seafood | 2.2 g | 86 kcal P 12 · C 3.7 · F 2.2 | 100 g (3.5 oz) 86 kcal · P 12 1 portion |
| Halibut Fish & seafood | 2.3 g | 111 kcal P 23 · C 0 · F 2.3 | 150 g (5.3 oz) 167 kcal · P 34.5 1 fillet |
| Oysters Fish & seafood | 2.3 g | 81 kcal P 9 · C 5 · F 2.3 | 100 g (3.5 oz) 81 kcal · P 9 1 portion |
| Rye flakes (dry) Grains | 2.5 g | 338 kcal P 10 · C 76 · F 2.5 · Fib 15 | 50 g (1.8 oz) 169 kcal · P 5 1 portion |
| Chickpeas (cooked) Legumes | 2.6 g | 164 kcal P 9 · C 27 · F 2.6 · Fib 8 | 164 g (5.8 oz) 269 kcal · P 14.8 1 cup |
| Bison (lean) Meat & poultry | 3 g | 146 kcal P 28 · C 0 · F 3 | 125 g (4.4 oz) 183 kcal · P 35 1 portion |
| Goat meat Meat & poultry | 3 g | 143 kcal P 27 · C 0 · F 3 | 120 g (4.2 oz) 172 kcal · P 32.4 1 portion |
Naturally low-fat, protein-rich foods like white fish, prawns, egg whites, skinless poultry, and most legumes are the most useful, since they stay filling while keeping fat and calories down. Some fat is essential, so do not cut it out entirely.
Frequently asked questions
What foods are lowest in fat?
Most vegetables, fruits and legumes are naturally very low in fat, as are lean proteins like white fish, prawns, egg whites and skinless chicken or turkey breast. These give you protein and nutrients with minimal fat.
Are low-fat diets good for weight loss?
What matters most for weight loss is total calories, not fat specifically. Low-fat whole foods can help because fat is calorie-dense, but some healthy fat is essential. A balanced approach that controls overall calories tends to work best.
Should I avoid all fat?
No. Fat is essential for hormones, brain health and absorbing certain vitamins. The goal is to favour healthy fats in sensible amounts, not to eliminate fat. This list helps you build lighter meals, not cut fat out entirely.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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