Low-fat foods: what actually counts as low fat
In the United States, low fat is a regulated label term, not a marketing adjective. For most individual foods, the threshold is 3 grams of fat or less per reference amount customarily consumed (RACC); small servings and meals have additional conditions.
Quick answer
For most individual foods, the FDA allows a “fat free” claim below 0.5 g per RACC and labeled serving when ingredient conditions are also met, “low fat” at 3 g or less per RACC, and “reduced fat” at least 25% below an appropriate reference food. Small servings, meals and main dishes have additional rules. Everyday low-fat choices include vegetables, fruit, beans, lentils, white fish, skinless poultry breast, egg whites and nonfat dairy.
| Label term | Regulated threshold |
|---|---|
| Fat free | Less than 0.5 g per RACC and labeled serving; ingredient restrictions also apply |
| Low fat | 3 g or less per RACC, with an added per-50-g limit for small RACCs |
| Reduced fat | At least 25% less per RACC than an appropriate non-low-fat reference food |
| Low saturated fat | 1 g or less per RACC and no more than 15% of calories from saturated fat |
| Lean (meat/poultry/seafood) | Less than 10 g fat, 4.5 g or less saturated fat and less than 95 mg cholesterol per 100 g and RACC or labeled serving, as applicable |
20 everyday low-fat foods
Some of these foods are naturally low in fat; others are lower-fat dairy versions. Depending on the food, they can contribute protein, fiber or micronutrients.
| Food | Serving | Approximate fat |
|---|---|---|
| Skinless chicken breast, cooked | 3 oz (85 g) | 3 g |
| Cod or other white fish, cooked | 3 oz (85 g) | 1 g |
| Shrimp, cooked | 3 oz (85 g) | 0.3 g |
| Egg whites | 2 large | 0 g |
| Nonfat Greek yogurt | 170 g | 0–0.5 g |
| Cottage cheese, 1% milkfat | 1 cup | About 2.3 g |
| Skim milk | 1 cup | 0.2 g |
| Lentils, cooked | 1 cup | 0.8 g |
| Black beans, cooked | 1 cup | 0.9 g |
| Potatoes, plain | 1 medium | 0.2 g |
| Rice, cooked | 1 cup | 0.4 g |
| Oats, dry | 1/2 cup | 3 g |
| Carrots, raw | 1 cup chopped | 0.3 g |
| Broccoli, cooked | 1 cup | 0.5 g |
| Spinach, raw | 2 cups | 0.2 g |
| Apples | 1 medium | 0.3 g |
| Berries | 1 cup | 0.5 g |
| Bananas | 1 medium | 0.4 g |
| Whole-grain bread | 1 slice | 1 g |
| Tuna, canned in water | 3 oz (85 g) | 1 g |
Related: carrot calories and nutrition — one of the lowest-fat foods on the list
Low fat and low calorie are not the same thing
Fat provides about 9 calories per gram, compared with roughly 4 for protein and carbohydrates, so reducing fat can lower energy density. However, some reduced-fat products use sugar, starch or thickeners to preserve texture, and the calorie difference from the regular version can be small.
Compare the Nutrition Facts labels rather than relying on the front-of-package claim. A reduced-fat cookie is still a cookie, and a full-fat yogurt with no added sugar may suit a meal better than a nonfat one sweetened to compensate.
Related: BMR and TDEE calculator — put fat grams in the context of your whole day
Fat quality matters, too
Unsaturated fats from olive oil, nuts, seeds, avocado and oily fish are worth keeping in the diet. Cutting fat indiscriminately can remove these foods without addressing less visible sources of saturated fat.
US dietary guidance points in a specific direction: replace saturated fat with unsaturated fat rather than replacing fat with refined carbohydrate. For most people that means keeping the olive oil and choosing leaner cuts, not eliminating fat from the plate.
- Keep olive oil, nuts, seeds and oily fish in the rotation.
- Trim visible fat on meat and choose skinless poultry when you want lower fat.
- Check saturated fat on the label, not just total fat.
- Cook by roasting, grilling, steaming or air-frying when you want to use less added fat.
When low fat is not the main goal
Low fat is a useful lever for some goals and less relevant to others. If a meal is short on protein, fiber or vegetables, those gaps may be more useful to address first.
Dietary fat adds flavor and helps the body absorb fat-soluble vitamins and carotenoids. Removing nearly all fat can also make meals less satisfying for some people, so a modest amount of unsaturated fat may help a meal feel complete.
Related: healthy lunch ideas — build the meal first, then look at fat · high-protein foods — protein sources sorted by realistic serving
Sources
Nutrition values are estimates based on authoritative food-composition data and public-health guidance. Product labels and serving sizes vary.
- FDA: Fat Content Claims
US Food and Drug Administration rules for fat-free, low-fat, reduced-fat and saturated-fat label claims.
- USDA: Lean Meat and Poultry Claims
US Department of Agriculture thresholds for lean meat and poultry label claims.
- Dietary Guidelines for Americans
US government evidence-based guidance for healthy dietary patterns and nutrient-dense food choices.
- USDA FoodData Central
US Department of Agriculture food-composition database used for representative nutrient values.
Frequently asked questions
- What counts as a low-fat food?
- For most individual foods in the US, low fat means 3 grams of fat or less per FDA reference amount customarily consumed. Small servings, meals and main dishes have additional conditions; fat free is below 0.5 g per reference amount and labeled serving, with ingredient restrictions.
- What are some everyday low-fat foods?
- Vegetables, fruit, beans, lentils, potatoes, rice, white fish, shrimp, skinless poultry breast and egg whites are naturally low in fat. Nonfat and low-fat dairy products are processed to reduce their fat content.
- Is a low-fat diet better for weight management?
- Not inherently. Total energy intake, protein, fiber and how sustainable the pattern is for you matter more than the fat percentage on its own.
- Are reduced-fat products a good swap?
- Sometimes. Compare the full Nutrition Facts labels — some reduced-fat products add sugar or starch and end up close to the original in calories.
- Should I avoid olive oil and nuts on a low-fat diet?
- Dietary guidance generally recommends choosing unsaturated fats such as olive oil, nuts and seeds while limiting saturated fat. Both fat quality and total intake can matter, depending on your needs.