Low Protein Food List

Protein and, more specifically, amino acids are essential to life, growth and maintenance. Proteins synthesized in the body from the amino acids acquired through the diet compose the cells of almost every body structure. Proteins function as enzymes, hormones and antibodies; regulate body fluid balance and acid-base balance, as well as transport lipids, carbohydrates and oxygen around the body; and are a source of energy when insufficient carbohydrates or fats are present. Proteins have a hand in almost every function of the human body. The recommended daily allowance (RDA) of protein is 0.8 to 1.7 g per kg of body weight, depending on activity level. Foods that are low sources of protein include fats and oils, baked goods, vegetables and fruits.

Fats and Oils

All fats and oils contain little to no protein, less than 1 g per serving. However, not all fats are created equal. The healthiest fat sources are those that contain a healthy ratio of unsaturated (good) to saturated or trans (bad) fats. The American Heart Association recommends limiting total fat intake to 25 to 35 percent of the daily calories eaten, and the majority of those fats be unsaturated fats (e.g. poly- and mono-unsaturated). Foods that have a high unsaturated to saturated ratios include sunflower oil, hazelnut oil, safflower oil, olive oil, canola oil and peanut oil.

Baked Goods

Baked goods such as breads, cakes, cookies and crackers do not generally contain high amounts of protein. Most of these foods are energy dense foods, which means they contain few nutrients per calorie. Some baked goods, especially fortified foods, contain vitamins and minerals. Baked goods that contain low amounts of protein include croissants, pumpernickel bread, wheat bread, white bread, angel food cake, pound cake, rice cakes and corn tortillas. Generally, the less whole grains a baked good contains the less protein it has. Examples of high whole grain foods with higher protein amounts include whole wheat bagels, fruit (e.g., banana or raisin) whole wheat muffins and some breakfast cereals.

Vegetables

Vegetables do not contain high amounts of protein, but they are a rich source of vitamins, minerals, fiber and antioxidants. Vegetables are nutrient dense foods, meaning they contain high amounts of nutrients per calorie consumed. Vegetables low in protein include asparagus, string bean, beets, carrots, cauliflower, celery, eggplant, jicama, lettuce, mushrooms, onions, snow peas, peppers, seaweed, radishes, sauerkraut, squash and sweet potatoes. The American Cancer Association recommends eating 4 to 5 servings per day of vegetables if following a 2,000 calorie per day diet and 3 to 4 servings per day if on a 1,600 calorie per day diet.

Fruits

Fruits are nutrient-dense foods containing large amounts of vitamins, minerals, antioxidants, and fiber. Fruits tend to be even lower in protein than vegetables and baked goods. Fruits low in protein include apples, apricots, blueberries, cranberries, raspberries, strawberries, grapefruit, grapes, mangos, oranges, nectarines, papayas, peaches, pears, pineapple, plantains, plums, pomegranates, rhubarb, tangerines and watermelon. The American Heart Association recommends consuming 4 to 5 servings of fruits per day.