Plenty of foods deliver both protein and carbohydrates with little to no fat. The list ranges from dairy products and egg whites to ancient grains, starchy vegetables, and protein powders. Under FDA labeling rules, a food can be called “fat-free” if it contains less than 0.5 grams of fat per serving, so even foods marketed this way may have trace amounts.
Nonfat Dairy Products
Dairy is one of the easiest categories to find protein-and-carb combinations without fat, as long as you choose nonfat versions. A 6-ounce serving of nonfat Greek yogurt delivers about 15 grams of protein and 13 grams of carbs. Plain nonfat yogurt (half a cup) provides 7 grams of protein and 9 grams of carbs. Fruit-flavored fat-free yogurt bumps the carbs up to around 24 grams per half cup, though the protein drops to about 5 grams because of the added sugar.
Fat-free cheese exists too, though the protein content is lower per serving. An ounce of fat-free firm cheese has roughly 5 grams of protein and 3 grams of carbs. Fat-free cream cheese, sour cream, and half-and-half all clock in under 1 gram of fat per tablespoon, but their protein content is minimal, so they work better as additions to a meal than as protein sources on their own.
Egg Whites
Egg whites are almost pure protein and water. Virtually all the fat in an egg lives in the yolk, so separating the whites gives you a food with essentially zero fat. A single large egg white has about 3.6 grams of protein and a small amount of carbohydrate. You can scramble them, whip them into an omelet, or add them to smoothies for a clean protein boost without altering the fat content of your meal.
Ancient Grains and Whole Grains
Grains are naturally carb-heavy, but several also pack a surprising amount of protein while keeping fat very low. The standouts:
- Kamut (Khorasan wheat): 10 grams of protein, 48 grams of carbs, and just 1 gram of fat per cooked cup.
- Bulgur: 6 grams of protein, 34 grams of carbs, and 1 gram of fat per cooked cup.
- Barley: 4 grams of protein, 44 grams of carbs, and 1 gram of fat per cooked cup.
- Farro: 13 grams of protein, 72 grams of carbs, and 2 grams of fat per 100 grams (uncooked).
- Teff: 13.3 grams of protein, 73 grams of carbs, and 2 grams of fat per 100 grams (uncooked).
- Freekeh: 20 grams of protein, 65 grams of carbs, and 2.5 grams of fat per 100 grams (uncooked).
- Millet: 6 grams of protein, 41 grams of carbs, and 2 grams of fat per cooked cup.
Freekeh is worth highlighting. It’s roasted young green wheat, and at 20 grams of protein per 100 grams (uncooked), it has more protein than quinoa while containing less fat. Quinoa and amaranth, while popular, sit at the higher end with about 4 grams of fat per serving. That’s still low, but if you’re specifically trying to minimize fat, kamut, bulgur, and barley are better picks.
Starchy Vegetables
Most starchy vegetables contain only trace amounts of fat while offering modest protein alongside their carbohydrates. They won’t replace a chicken breast, but they contribute to your daily protein total more than you might expect.
Green peas are the protein leaders here. A half-cup of frozen peas (boiled and drained) has 4 grams of protein and 12 grams of carbs with virtually no fat. Potatoes are another solid option. A medium baked potato with the skin on delivers about 4 grams of protein and 37 grams of carbs. Microwaved potatoes retain even more: a full-sized one can reach 5 grams of protein and 49 grams of carbs.
Sweet potatoes, butternut squash, acorn squash, and parsnips all follow the same pattern: trace fat, moderate carbs, and a small protein contribution. These vegetables work well as the carbohydrate base of a meal when you pair them with a higher-protein food like egg whites or nonfat Greek yogurt.
Whey Protein Isolate
If you’re open to supplements, whey protein isolate is specifically processed to strip away fat and carbs. A 100-calorie serving of whey isolate typically contains about 23 grams of protein, 1 gram of carbs, and 0 grams of fat. The isolate version goes through extra filtering that removes more fat and lactose than standard whey concentrate, which still carries about 1.5 grams of fat per serving.
Look for products labeled “isolate” rather than “concentrate” or “blend” if zero fat is your goal. Isolate powders are usually 90% or more protein by weight, making them one of the most efficient ways to add protein without adding any fat to your diet. They mix into water, milk, oatmeal, or smoothies.
Legumes and Beans
Most beans and lentils are high in both protein and carbohydrates with very little fat. A cup of cooked lentils has roughly 18 grams of protein and 40 grams of carbs, with under 1 gram of fat. Black beans, kidney beans, and chickpeas follow a similar profile, generally landing between 12 and 15 grams of protein per cooked cup with less than 1 to 2 grams of fat. Canned versions are nutritionally comparable, just rinse them to reduce sodium.
Pairing legumes with one of the grains listed above gives you a complete amino acid profile, meaning you get all the essential building blocks your body needs from protein, without relying on animal sources or adding fat.
Putting It Together
The most practical approach is to build meals around these foods in combination. A bowl of barley with lentils and green peas, for example, gives you substantial protein and carbs with barely any fat. A breakfast of egg whites with nonfat Greek yogurt and a side of fruit does the same. If you’re tracking macros for a specific fitness or dietary goal, these foods give you the flexibility to control your fat intake separately, adding exactly as much as you want from other sources like nuts, oils, or avocado rather than getting it bundled into every food you eat.