Low-Fat Foods: 30 Lowest per 100 g & per Serving

Per 100 g, the foods lowest in fat are Prune juice (canned) (0 g), Passion-fruit juice (purple, raw) (0.1 g) and Lemon juice from concentrate (canned or bottled) (0.1 g). Per typical serving, Lime juice (raw) has the least: 1 lime yields (44 g) has 0 g. 252 of the 379 foods ranked meet the FDA “low” limit (3 g or less) in a typical serving.

Lowest in fat per 100 g

30 of 379 ranked foods, least fat first. % = share of the FDA Daily Value. n/r = not reported.

Low-Fat Foods: 30 Lowest per 100 g & per Serving: ranked per 100 g
Rank	Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
1	Prune juice (canned)Fruits	0 g<1% DV	1 cup256 g	0.1 g<1% DV	0.1 g
2	Passion-fruit juice (purple, raw)Fruits	0.1 g<1% DV	1 cup247 g	0.1 g<1% DV	0.2 g
3	Lemon juice from concentrate (canned or bottled)Fruits	0.1 g<1% DV	1 cup244 g	0.2 g<1% DV	0.8 g
3	Lime juice (raw)Fruits	0.1 g<1% DV	1 lime yields44 g	0 g<1% DV	0.6 g
5	Sweet onions (raw)Vegetables	0.1 g<1% DV	1 onion331 g	0.3 g<1% DV	0.5 g
5	Pineapple (canned, juice pack, solids and liquids)Fruits	0.1 g<1% DV	1 slice or ring with liquid47 g	0 g<1% DV	0.3 g
7	Grapefruit (sections, canned, juice pack, solids and liquids)Fruits	0.1 g<1% DV	1 cup249 g	0.2 g<1% DV	0.5 g
7	Onions (canned, solids and liquids)Vegetables	0.1 g<1% DV	1 onion63 g	0.1 g<1% DV	0.9 g
7	Pears (raw, bosc)Fruits	0.1 g<1% DV	1 medium179 g	0.2 g<1% DV	0.3 g
7	Potato (flesh and skin, raw)Vegetables	0.1 g<1% DV	1 Potato medium213 g	0.2 g<1% DV	0.2 g
7	Winter squash (butternut, cooked, baked, without salt)Vegetables	0.1 g<1% DV	1 cup205 g	0.2 g<1% DV	0.5 g
12	Cabbage (raw)Vegetables	0.1 g<1% DV	1 leaf23 g	0 g<1% DV	0.8 g
12	Savoy cabbage (raw)Vegetables	0.1 g<1% DV	1 cup70 g	0.1 g<1% DV	0.7 g
12	Grapefruit juice (pink, raw)Fruits	0.1 g<1% DV	1 fruit yields196 g	0.2 g<1% DV	0.5 g
12	Grapefruit juice (white, raw)Fruits	0.1 g<1% DV	1 fruit yields196 g	0.2 g<1% DV	0.5 g
12	Grapefruit (raw, pink and red and white)Fruits	0.1 g<1% DV	1/2 medium128 g	0.1 g<1% DV	0.6 g
12	Grapefruit (raw, white, Florida)Fruits	0.1 g<1% DV	1/2 fruit118 g	0.1 g<1% DV	0.6 g
12	Grapefruit (sections, canned, water pack, solids and liquids)Fruits	0.1 g<1% DV	1 cup244 g	0.2 g<1% DV	0.6 g
12	Casaba melon (raw)Fruits	0.1 g<1% DV	0.1 fruit164 g	0.2 g<1% DV	0.7 g
12	Soba noodles (cooked)Grains	0.1 g<1% DV	1 cup114 g	0.1 g<1% DV	0.2 g
12	Onions (raw)Vegetables	0.1 g<1% DV	1 medium110 g	0.1 g<1% DV	0.5 g
12	Orange-grapefruit juice (canned or bottled, unsweetened)Fruits	0.1 g<1% DV	1 cup247 g	0.2 g<1% DV	0.5 g
12	Pears (raw, green anjou)Fruits	0.1 g<1% DV	1 medium202 g	0.2 g<1% DV	0.3 g
12	Potatoes (baked, flesh, without salt)Vegetables	0.1 g<1% DV	1 potato156 g	0.2 g<1% DV	0.2 g
12	Potato skin (raw)Vegetables	0.1 g<1% DV	1 skin38 g	0 g<1% DV	0.3 g
12	White potatoes (flesh and skin, raw)Vegetables	0.1 g<1% DV	1 medium213 g	0.2 g<1% DV	0.3 g
12	Pumpkin (raw)Vegetables	0.1 g<1% DV	1 cup116 g	0.1 g<1% DV	0.8 g
12	Winter squash (acorn, raw)Vegetables	0.1 g<1% DV	1 squash431 g	0.4 g1% DV	0.5 g
12	Winter squash (butternut, raw)Vegetables	0.1 g<1% DV	1 cup140 g	0.1 g<1% DV	0.4 g
12	Tomato and vegetable juice (low sodium)Vegetables	0.1 g<1% DV	1 cup242 g	0.2 g<1% DV	0.9 g

Top 10 foods by fat per 100 g. Bars are per 100 g; same values as the table.

Least fat per typical serving

The same foods ranked by what one typical USDA portion gives, which is what you eat. Only servings of 30 g or more are listed: a single leaf or a spoonful of peel would always be lowest.

Low-Fat Foods: 30 Lowest per 100 g & per Serving: ranked per typical serving
Rank	Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
1	Lime juice (raw)Fruits	0.1 g<1% DV	1 lime yields44 g	0 g<1% DV	0.6 g
2	Pineapple (canned, juice pack, solids and liquids)Fruits	0.1 g<1% DV	1 slice or ring with liquid47 g	0 g<1% DV	0.3 g
3	Potato skin (raw)Vegetables	0.1 g<1% DV	1 skin38 g	0 g<1% DV	0.3 g
4	Pineapple (canned, heavy syrup pack, solids and liquids)Fruits	0.1 g<1% DV	1 slice or ring with liquid49 g	0.1 g<1% DV	0.3 g
5	Egg white (raw)Dairy Foods	0.2 g<1% DV	1 large33 g	0.1 g<1% DV	0.7 g
6	Onions (canned, solids and liquids)Vegetables	0.1 g<1% DV	1 onion63 g	0.1 g<1% DV	0.9 g
7	Pineapple (canned, light syrup pack, solids and liquids)Fruits	0.1 g<1% DV	1 slice or ring with liquid48 g	0.1 g<1% DV	0.5 g
8	Common cabbage (freshly harvest, raw)Vegetables	0.2 g<1% DV	1/2 cup35 g	0.1 g<1% DV	1.5 g
8	Common cabbage (stored, raw)Vegetables	0.2 g<1% DV	1/2 cup35 g	0.1 g<1% DV	1.5 g
10	Snap beans (yellow, raw)Vegetables	0.1 g<1% DV	10 beans55 g	0.1 g<1% DV	0.8 g
11	Edible-podded peas (raw)Vegetables	0.2 g<1% DV	10 pea pods34 g	0.1 g<1% DV	1 g
12	Savoy cabbage (raw)Vegetables	0.1 g<1% DV	1 cup70 g	0.1 g<1% DV	0.7 g
13	Prune juice (canned)Fruits	0 g<1% DV	1 cup256 g	0.1 g<1% DV	0.1 g
14	Pears (canned, heavy syrup, drained)Fruits	0.2 g<1% DV	1 half48 g	0.1 g<1% DV	0.5 g
15	Hot chili peppers (green, raw)Vegetables	0.2 g<1% DV	1 pepper45 g	0.1 g<1% DV	1 g

Least fat per 200 kcal

Nutrient density: fat for the same 200 calories of each food.

Low-Fat Foods: 30 Lowest per 100 g & per Serving: ranked per 200 kcal
Rank	Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
1	Prune juice (canned)Fruits	0 g<1% DV	1 cup256 g	0.1 g<1% DV	0.1 g
2	Golden raisins (seedless)Fruits	0.2 g<1% DV	1 cup165 g	0.3 g<1% DV	0.1 g
3	Dark raisins (seedless)Fruits	0.3 g<1% DV	50 raisins26 g	0.1 g<1% DV	0.2 g
4	Passion-fruit juice (purple, raw)Fruits	0.1 g<1% DV	1 cup247 g	0.1 g<1% DV	0.2 g
5	Soba noodles (cooked)Grains	0.1 g<1% DV	1 cup114 g	0.1 g<1% DV	0.2 g
6	Potatoes (baked, flesh, without salt)Vegetables	0.1 g<1% DV	1 potato156 g	0.2 g<1% DV	0.2 g
7	Potato (flesh and skin, raw)Vegetables	0.1 g<1% DV	1 Potato medium213 g	0.2 g<1% DV	0.2 g
8	Apples (dried, sulfured, uncooked)Fruits	0.3 g<1% DV	1 cup86 g	0.3 g<1% DV	0.3 g
9	Pineapple (canned, juice pack, solids and liquids)Fruits	0.1 g<1% DV	1 slice or ring with liquid47 g	0 g<1% DV	0.3 g
10	Pears (canned, extra heavy syrup pack, solids and liquids)Fruits	0.1 g<1% DV	1 half79 g	0.1 g<1% DV	0.3 g
11	Pears (raw, bosc)Fruits	0.1 g<1% DV	1 medium179 g	0.2 g<1% DV	0.3 g
12	Strawberries (frozen, sweetened, sliced)Fruits	0.1 g<1% DV	1 cup255 g	0.3 g<1% DV	0.3 g
13	Pineapple (canned, heavy syrup pack, solids and liquids)Fruits	0.1 g<1% DV	1 slice or ring with liquid49 g	0.1 g<1% DV	0.3 g
14	White potatoes (flesh and skin, raw)Vegetables	0.1 g<1% DV	1 medium213 g	0.2 g<1% DV	0.3 g
15	White rice (short-grain, raw, unenriched)Grains	0.5 g1% DV	1 cup200 g	1 g1% DV	0.3 g

Best by food group

The top three of each group per 100 g (rank within the group).

Fruits
1. 1. Prune juice (canned): 0 g
2. 2. Passion-fruit juice (purple, raw): 0.1 g
3. 3. Lemon juice from concentrate (canned or bottled): 0.1 g
Vegetables
1. 1. Sweet onions (raw): 0.1 g
2. 2. Onions (canned, solids and liquids): 0.1 g
3. 2. Potato (flesh and skin, raw): 0.1 g
Legumes
1. 1. Lentils (mature seeds, cooked, boiled, without salt): 0.4 g
2. 2. Lentils (raw): 1.1 g
3. 3. Pigeon peas (mature seeds, raw): 1.5 g
Nuts and Seeds
1. 1. Coconut milk (raw): 24 g
2. 2. Chia seeds (dried): 31 g
3. 3. Coconut meat (raw): 33 g
Grains
1. 1. Soba noodles (cooked): 0.1 g
2. 2. White rice (long-grain, enriched, cooked): 0.3 g
3. 3. Wild rice (cooked): 0.3 g
Dairy Foods
1. 1. Egg white (raw): 0.2 g
2. 2. Nonfat milk (fluid, without added vitamin A and vitamin D): 0.2 g
3. 3. Cottage cheese (lowfat, 1% milkfat): 1 g
Meats
1. 1. Chicken breast (oven-roasted, fat-free, sliced): 0.4 g
2. 2. Ground turkey (fat free, raw): 2 g
3. 3. Turkey breast (meat only, cooked, roasted): 2.1 g
Fish and Seafood
1. 1. Tuna (yellowfin, fresh, cooked, dry heat): 0.6 g
2. 2. Tuna (light, canned in water, without salt, drained solids): 0.8 g
3. 3. Shrimp (canned): 1.4 g
Oils and Fats
1. 1. Margarine (regular, 80% fat, composite, stick, with salt): 81 g
2. 2. Fish oil (cod liver): 100 g
3. 2. Fish oil (sardine): 100 g

Plant-based (vegan) picks

Fruit, vegetables, legumes, nuts and seeds, grains and oils with no animal ingredient, ranked among themselves per 100 g.

Low-Fat Foods: 30 Lowest per 100 g & per Serving: plant-based foods
Rank	Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
1	Prune juice (canned)Fruits	0 g<1% DV	1 cup256 g	0.1 g<1% DV	0.1 g
2	Passion-fruit juice (purple, raw)Fruits	0.1 g<1% DV	1 cup247 g	0.1 g<1% DV	0.2 g
3	Lemon juice from concentrate (canned or bottled)Fruits	0.1 g<1% DV	1 cup244 g	0.2 g<1% DV	0.8 g
3	Lime juice (raw)Fruits	0.1 g<1% DV	1 lime yields44 g	0 g<1% DV	0.6 g
5	Sweet onions (raw)Vegetables	0.1 g<1% DV	1 onion331 g	0.3 g<1% DV	0.5 g
5	Pineapple (canned, juice pack, solids and liquids)Fruits	0.1 g<1% DV	1 slice or ring with liquid47 g	0 g<1% DV	0.3 g
7	Grapefruit (sections, canned, juice pack, solids and liquids)Fruits	0.1 g<1% DV	1 cup249 g	0.2 g<1% DV	0.5 g
7	Onions (canned, solids and liquids)Vegetables	0.1 g<1% DV	1 onion63 g	0.1 g<1% DV	0.9 g
7	Pears (raw, bosc)Fruits	0.1 g<1% DV	1 medium179 g	0.2 g<1% DV	0.3 g
7	Potato (flesh and skin, raw)Vegetables	0.1 g<1% DV	1 Potato medium213 g	0.2 g<1% DV	0.2 g

Concentrated forms (not ranked)

Flours, powders, concentrates, sugars and fortified foods with fat, listed by value per 100 g but left out of the rankings above.

Low-Fat Foods: 30 Lowest per 100 g & per Serving: concentrated forms
Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
Turbinado sugarSweets	0 g0% DV	1 cup202 g	0 g0% DV	0 g
Brown sugarSweets	0 g0% DV	1 cup packed220 g	0 g0% DV	0 g
Maple syrupSweets	0.1 g<1% DV	1 cup315 g	0.2 g<1% DV	0 g
Pineapple juice (frozen concentrate, unsweetened, undiluted)Fruits	0.1 g<1% DV	1 can216 g	0.2 g<1% DV	0.1 g
Apples (dehydrated low moisture, sulfured, stewed)Fruits	0.1 g<1% DV	1 cup193 g	0.2 g<1% DV	0.3 g
Pumpkin pie mix (canned)Vegetables	0.1 g<1% DV	1 cup270 g	0.4 g<1% DV	0.3 g
Onions (dehydrated flakes)Vegetables	0.5 g1% DV	1 tbsp5 g	0 g<1% DV	0.3 g
Corn bran (crude)Grains	0.9 g1% DV	1 cup76 g	0.7 g1% DV	0.8 g
Pasta (gluten-free, corn and rice flour, cooked)Grains	1 g1% DV	1 cup spaghetti141 g	1.4 g2% DV	1.1 g
Raspberry juice concentrateFruits	1.3 g2% DV	100 g	1.3 g2% DV	1.2 g

Which foods are ranked

The 379 foods on CalorieExplorer with a reported fat value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
Every reported value is ranked, 0 included (379 foods); a food with no reported value is left out, never counted as 0.
Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
% DV = share of the FDA Daily Value for fat, 78 g a day for adults and children 4 and older.
FDA's “low” claim for fat allows 3 g or less per reference serving (21 CFR 101.60–101.62); applied here to the typical USDA portion.

Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.

% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.

Last updated 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.

Related rankings

Low-Fat Meats Low-Fat Dairy Foods Low-Fat Legumes Low-Fat Fruits Low-Fat Vegetables Low-Fat Grains

Low-Fat Foods: 30 Lowest per 100 g & per Serving

Lowest in fat per 100 g

Least fat per typical serving

Least fat per 200 kcal

Best by food group

Fruits

Vegetables

Legumes

Nuts and Seeds

Grains

Dairy Foods

Meats

Fish and Seafood

Oils and Fats

Plant-based (vegan) picks

Concentrated forms (not ranked)

Which foods are ranked

Related rankings