Which food has the lowest protein? A guide to low-protein options

October 27, 2025 •

4 min read

Many common fruits and vegetables contain very little protein, with watermelon offering as little as 0.6 grams per 100 grams. So, which food has the lowest protein overall? While no single food is entirely protein-free, certain categories are much lower than others and are vital for specific, medically supervised diets.

Quick Summary

This article identifies the foods lowest in protein, exploring categories like fruits, specific vegetables, and fats. It also explains the health contexts where limiting protein is necessary and offers guidance on balancing a low-protein diet effectively.

Key Points

Fruits and Vegetables Are Lowest in Protein: Most fruits and many vegetables naturally contain the least amount of protein per serving.
Low Protein Diets Are Medically Supervised: A very low-protein diet is primarily for specific conditions like kidney or liver disease and metabolic disorders and requires professional medical guidance.
Special Products Can Help: For strict dietary needs, specialized low-protein rice, pasta, and bread are available to replace higher-protein staples.
Moderation is Key for Many Grains: While not the lowest, staple grains like regular rice and cereals must be carefully portioned in a low-protein diet.
Avoid High-Protein Sources: Meat, dairy, eggs, and legumes must be strictly limited or avoided to effectively manage protein intake.
Balance Micronutrients with Care: Individuals on a low-protein diet should monitor their intake of essential vitamins and minerals typically found in high-protein foods.

The Core Concept: Understanding Low-Protein Foods

Protein is an essential macronutrient, but for certain medical conditions, managing or restricting its intake is critical. A low-protein diet is a therapeutic approach used for conditions such as chronic kidney disease (CKD), liver disease, and inherited metabolic disorders like phenylketonuria (PKU). For these individuals, consuming foods with very low protein content is necessary to prevent the buildup of waste products or toxic amino acids in the body. For the general population, it is not recommended to significantly restrict protein without medical supervision, as this can lead to nutrient deficiencies.

While there is no single food with zero protein, certain categories and individual items naturally contain the lowest amounts. These foods generally include most fruits, specific vegetables, healthy fats, and some staple grains.

Lowest Protein Foods by Category

To understand which foods to prioritize for a low-protein diet, it's helpful to break them down into categories. This approach allows for a varied and balanced meal plan while adhering to dietary restrictions.

Fruits

Most fruits are naturally low in protein, making them a cornerstone of a low-protein diet. They provide essential vitamins, minerals, and antioxidants while contributing minimal protein.

Apples: Extremely low in protein and high in fiber.
Grapes: Hydrating and contain a very low protein count.
Watermelon: As noted, one of the lowest protein fruits available, great for hydration.
Berries: Strawberries, blueberries, and raspberries are all excellent low-protein choices.
Peaches and Pears: Offer low protein content with good fiber and vitamins.

Vegetables

Many vegetables, particularly those high in water content, are very low in protein. Some starchy vegetables, however, contain slightly more and should be consumed in moderation or counted carefully depending on the diet's strictness.

Cucumbers: Mostly water, making them an extremely low-protein vegetable.
Lettuce: Varieties like romaine and iceberg are very low in protein and calories.
Radishes and Bell Peppers: Crunchy and rich in vitamins A and C, with minimal protein.
Carrots and Celery: Core low-protein options for snacks or meal additions.
Zucchini: A versatile, low-protein vegetable that can be incorporated into many dishes.

Fats and Oils

Pure fats and oils contain negligible protein, making them essential for adding flavor and calories to a low-protein diet without increasing protein load. Examples include:

Olive oil
Coconut oil
Vegetable oil
Margarine

Staple Grains

While grains like rice and pasta have moderate protein compared to fruits and vegetables, special low-protein versions of staple foods are available for those with very strict dietary needs. Regular varieties can also be eaten in limited, carefully measured portions.

Low-protein rice
Low-protein pasta
White bread
Corn and rice cereals

Condiments and Flavorings

Most herbs, spices, and simple condiments are naturally very low in protein and can be used to add flavor to meals.

Herbs (basil, oregano, parsley)
Spices (turmeric, cumin, cinnamon)
Mustard
Bouillon or vegetable broth

Comparison of Protein Content in Low-Protein Foods

For individuals needing precise control over their protein intake, comparing protein content across different low-protein food categories is helpful. The values below are approximate per 100g serving.


Food Item	Category	Approximate Protein (g) per 100g	Notes
Watermelon	Fruit	0.6	Very low; excellent for hydration
Apple	Fruit	0.2	A standard low-protein snack
Grapes	Fruit	0.6	Similar to watermelon in protein per 100g
Cucumber	Vegetable	0.7	High water content, low in protein
Lettuce (Romaine)	Vegetable	0.5	Ideal base for a salad
Low-protein Rice	Grain	0.4	Specialized product for low-protein diets
White Rice	Grain	7.4	Considered moderate, thus limited consumption
Olive Oil	Fat	0	Pure fats contain virtually no protein
Bouillon	Condiment	Negligible	Liquid bouillon or broth has minimal protein

Important Considerations for a Low-Protein Diet

Adhering to a low-protein diet without medical supervision can lead to serious health issues, including muscle loss and other nutritional deficiencies. If you or a loved one needs to follow such a diet, a registered dietitian or doctor's guidance is essential to ensure a nutritionally complete and safe meal plan.

Monitor micronutrients: Restricting high-protein foods can lead to low levels of iron, B vitamins, and zinc. These nutrients must be obtained from other sources or supplements.
Manage portion sizes: Even low to moderate protein foods like grains should be portioned carefully. Foods that are higher in protein, such as meat, dairy, eggs, and legumes, should be significantly limited or completely avoided based on medical advice.
Look for special products: For those with severe restrictions, specially formulated low-protein products like breads, pastas, and milk alternatives can make the diet more manageable and palatable.

Foods to Limit or Avoid

For those on a strict low-protein diet, the following foods are high in protein and should be limited or avoided entirely:

Meat, Poultry, Fish: All types of meat and seafood are high in protein.
Eggs and Dairy: Milk, cheese, yogurt, and eggs are significant protein sources.
Legumes, Nuts, Seeds: Beans, peas, lentils, peanuts, and almonds are all protein-rich.
Soy Products: Tofu and tempeh are concentrated sources of plant-based protein.

Conclusion: Strategic Choices for Lowering Protein Intake

In the context of the question "Which food has the lowest protein?" the simple answer is that most fruits and certain vegetables have the lowest protein content on a per-serving basis. However, achieving a truly low-protein diet involves more than just selecting these items; it requires a strategic, medically-informed approach to balancing all macronutrients and ensuring essential micronutrients are not missed. By understanding the categories of low-protein foods, utilizing special products when necessary, and limiting high-protein sources, individuals can effectively manage their dietary protein intake for specific health needs. For further information on low-protein diets recommended for specific medical conditions, consult Medical News Today.

Frequently Asked Questions

While there is no single food item with absolutely zero protein, watermelon is often cited as one of the fruits with the lowest protein content, with approximately 0.6 grams per 100 grams.

A low-protein diet requires careful planning, often with medical supervision, to ensure you still get adequate vitamins, minerals, and calories. Special attention must be paid to sources of iron, zinc, and B vitamins.

Significant protein restriction is not advisable for weight loss without a doctor's recommendation. For healthy individuals, balancing macronutrients is more effective. A low-protein diet is typically a therapeutic measure for health conditions like kidney disease.

Pure fats and oils like olive oil, coconut oil, and margarine are naturally protein-free and can be used to add calories and flavor to a low-protein diet.

Good low-protein snack ideas include fresh fruits like apples or grapes, raw vegetable sticks with salsa, and fruit smoothies made with water or a low-protein milk alternative.

No, many staple grains like rice and pasta can be eaten in limited, controlled portions. For very strict diets, special low-protein versions of these staples are also available.

In chronic kidney disease, the kidneys have trouble processing protein waste products like urea. Reducing protein intake can ease the workload on the kidneys and prevent the buildup of urea in the blood, which causes fatigue and other symptoms.