Lowest Fat Foods — Ranked by Processing Level
The top 20 lowest fat foods from 1.98M products, ranked with processing scores. Find naturally low-fat options without ultra-processing.
Fat Data Overview
All nutrient values are per 100g or 100ml. Source: USDA FoodData Central.
While the "low-fat" diet trend has evolved considerably since the 1990s, many people still seek lower-fat options for specific health goals. The problem: the food industry's response to fat reduction often involves adding sugar, starches, and emulsifiers to compensate for lost flavor and texture.
We analyzed 1.84 million food products with fat data from the USDA FoodData Central database. The results show that naturally low-fat foods — fruits, vegetables, lean proteins, and grains — need no industrial reformulation to achieve low fat content.
Top 20 Lowest Fat Foods
Products ranked by fat content per 100g, with processing scores.
The Processing vs. Fat Balance
The "low-fat" product category is one of the clearest examples of processing replacing a natural nutrient. When fat is removed from dairy, baked goods, or snacks, manufacturers typically add sugar, modified food starch, gums, and emulsifiers to maintain palatability. A "low-fat" muffin often has more calories than its full-fat version.
Meanwhile, naturally low-fat foods — most fruits, vegetables, grains, and lean proteins — achieve their fat profile through biology, not engineering. These foods score Level 1-2 on processing while delivering the same or better nutritional value.
Our data shows that "reduced fat" products average 2-3 processing levels higher than their whole food equivalents.
Top 5 Fat Products — Detailed View
Best Low-Processing Fat Options
These products combine high fat content with minimal processing (Level 1-2 only). Proof that you don't need ultra-processed products to get excellent fat.
Fat by Food Category
Average fat content and processing scores across food categories.
| Category | Avg Fat | Avg Processing | Products |
|---|---|---|---|
| Peppers | 0.0g | 1.0 | 12 |
| Fruits Unprepared/Unprocessed (Frozen) | 0.0g | 2.6 | 10 |
| Fruits - Unprepared/Unprocessed (Frozen) | 0.0g | 2.7 | 12 |
| Health Care | 0.0g | 9.7 | 264 |
| Tea and Infusions/Tisanes | 0.0g | 4.3 | 77 |
| Oral Hygiene Products | 0.0g | 5.7 | 12 |
| Pickles/Relishes/Chutneys/Olives | 0.0g | 6.3 | 345 |
| Beer | 0.0g | 3.7 | 12 |
| Water | 0.0g | 4.1 | 22,950 |
| Soda | 0.0g | 8.1 | 30,056 |
| Non-Alcoholic RTD | 0.0g | 5.9 | 7,173 |
| Non Alcoholic Beverages – Ready to Drink | 0.1g | 7.6 | 581 |
| Juices & Fruit Drinks | 0.1g | 4.4 | 37,247 |
| Iced & Bottle Tea | 0.1g | 5.2 | 8,555 |
| Drinks - Soft Drinks | 0.1g | 3.9 | 10 |
Daily Fat Recommendations
The Dietary Guidelines for Americans recommend that total fat comprise 20-35% of daily calories. On a 2,000-calorie diet, that is 44-78g of fat per day. The focus has shifted from total fat to fat quality — emphasizing unsaturated fats over saturated and trans fats.
Practical Tips
- 1Naturally low-fat foods (fruits, vegetables, grains, legumes) are better choices than "reduced fat" processed products
- 2Check ingredient lists on "low-fat" products — sugar, corn syrup, and starches are common fat replacements
- 3Fat-free dairy often compensates with added sugars and thickeners; consider smaller portions of full-fat versions instead
- 4Lean proteins (chicken breast, white fish, egg whites) are naturally very low in fat at Level 1 processing
How We Score Products
Every product is evaluated using two independent scores. The Processing Score (lower is better) measures the degree of industrial processing based on ingredient analysis, including the presence of artificial additives, preservatives, and highly modified ingredients. The Nutrition Score (higher is better) rates overall nutritional quality, rewarding protein and fiber while penalizing excess sodium, added sugars, and saturated fat.
Products are assigned to one of four processing levels: Minimal (score ≤ 2.5), Processed (2.6 – 5.0), Highly Processed (5.1 – 8.0), and Ultra-Processed (above 8.0). Brand averages are calculated across all products in the category to produce the rankings shown here.
Based on analysis of 1.98 million products in the USDA FoodData Central database. For a deeper look at the methodology, see our Processing Score guide and Two-Score System explanation.
Frequently Asked Questions
What foods are naturally lowest in fat?
Most fruits, vegetables, legumes, egg whites, and lean fish are naturally very low in fat (under 2g per 100g). These whole foods require no industrial processing to achieve their low-fat profile.
Are low-fat processed foods healthier?
Often not. Our data shows "reduced fat" and "low-fat" processed products score 2-3 processing levels higher than whole food equivalents. Fat removal typically requires adding sugar, starches, and emulsifiers to maintain taste and texture.
How much fat should I eat per day?
The Dietary Guidelines recommend 20-35% of calories from fat (44-78g on a 2,000-calorie diet). More important than total fat is fat quality — prioritize unsaturated fats from nuts, seeds, fish, and olive oil over saturated and trans fats.
Related Food Guides
Learn more about how individual foods are classified.
More Nutrition Guides
Disclaimer: All tools and data visualizations are provided for educational and informational purposes only. They are not intended as health, medical, or dietary advice. Product formulations change frequently — always check the actual label for current ingredients and nutrition facts before making purchasing decisions. Consult healthcare professionals for personalized dietary guidance.