25 Foods That Are High In Protein But Low In Calories

Finding foods that are high in protein but low in calories can be a challenge, especially for those looking to maintain a balanced diet or manage their weight. Protein is essential for muscle building, repair, and overall health, but consuming it without excess calories is key for many diet plans. Fortunately, there are numerous delicious and nutritious options available that fit this criteria. From lean meats and fish to plant-based sources like tofu and lentils, these foods offer a variety of flavors and nutrients. In this guide, we explore 25 of the best high-protein, low-calorie foods to help you stay healthy and satisfied.

Chicken breast is a staple in many healthy diets. It provides approximately 31 grams of protein per 100 grams, making it an excellent source of lean protein. With only 165 calories per 100 grams, it is low in calories while being very filling. Chicken breast is versatile and can be prepared in various ways to suit different tastes and cuisines.

Turkey breast is another lean protein option, offering about 29 grams of protein per 100 grams. It contains just 135 calories per 100 grams, making it a great choice for those watching their caloric intake. Turkey breast is rich in nutrients and can be used in a variety of dishes, from sandwiches to salads. It is also known for being a low-fat alternative to other meats.

Egg whites are a fantastic source of protein, providing roughly 11 grams per 100 grams. They are very low in calories, with only 52 calories per 100 grams. This makes them a popular choice for those looking to increase their protein intake without consuming too many calories. Egg whites can be incorporated into many recipes, from omelets to protein shakes.

Cottage cheese is known for its high protein content, with around 11 grams of protein per 100 grams. It has approximately 98 calories per 100 grams, making it a low-calorie food. This dairy product is also a good source of calcium and other essential nutrients. Cottage cheese can be enjoyed on its own, mixed with fruit, or used in various recipes.

Greek yogurt, particularly the non-fat variety, is a protein-rich food with approximately 10 grams of protein per 100 grams. It contains about 59 calories per 100 grams, making it a great low-calorie option. Greek yogurt is also rich in probiotics, which support digestive health. It can be eaten as a snack, added to smoothies, or used as a base for various dishes.

Canned tuna in water is a convenient and high-protein food, offering about 25 grams of protein per 100 grams. It has a low calorie count, with only 116 calories per 100 grams. Tuna is also a good source of omega-3 fatty acids, which are beneficial for heart health. It can be used in salads, sandwiches, or eaten straight from the can.

Cod is a lean fish that provides around 18 grams of protein per 100 grams. It is low in calories, with only 82 calories per 100 grams. Cod is also rich in vitamins and minerals, such as vitamin B12 and selenium. It can be baked, grilled, or steamed, and is a versatile ingredient in many dishes.

Shrimp is a protein powerhouse, offering roughly 24 grams of protein per 100 grams. It is low in calories, with about 99 calories per 100 grams. Shrimp is also rich in nutrients like selenium and vitamin B12. It can be cooked in a variety of ways, including boiling, grilling, or sautéing, and is a popular ingredient in many cuisines.

Tilapia is a mild-flavored fish that provides about 26 grams of protein per 100 grams. It is relatively low in calories, with approximately 129 calories per 100 grams. Tilapia is also a good source of essential nutrients like phosphorus and selenium. It is easy to cook and can be prepared in various ways, such as baking, grilling, or frying.

Firm tofu is a popular plant-based protein source, providing approximately 8 grams of protein per 100 grams. It contains about 70 calories per 100 grams, making it a low-calorie food. Tofu is also rich in iron and calcium, making it a nutritious choice. It can be used in a variety of dishes, from stir-fries to soups, and can be grilled, baked, or sautéed.

Tempeh is a fermented soybean product that offers about 19 grams of protein per 100 grams. It has around 192 calories per 100 grams, making it slightly higher in calories but still a healthy choice. Tempeh is also a good source of probiotics, which are beneficial for gut health. It can be sliced, marinated, and cooked in various dishes, adding a nutty flavor and firm texture.

Edamame, or young soybeans, provide around 11 grams of protein per 100 grams. They are relatively low in calories, with about 121 calories per 100 grams. Edamame is also a good source of fiber and essential nutrients like iron and calcium. These soybeans can be steamed and enjoyed as a snack or added to salads and other dishes.

Lentils are a highly nutritious legume, offering roughly 9 grams of protein per 100 grams. They are low in calories, with approximately 116 calories per 100 grams. Lentils are also rich in fiber, iron, and folate, making them a very healthy food choice. They can be used in soups, stews, salads, or as a meat substitute in various recipes.

Chickpeas, also known as garbanzo beans, provide about 19 grams of protein per 100 grams. They contain approximately 164 calories per 100 grams, making them a nutritious and filling food. Chickpeas are also high in fiber and essential nutrients like iron and magnesium. They can be used in a variety of dishes, including salads, soups, and hummus.

Black beans are a great source of protein, providing around 8 grams per 100 grams. They are relatively low in calories, with about 114 calories per 100 grams. Black beans are also rich in fiber, iron, and antioxidants, making them a healthy addition to any diet. They can be used in various dishes, including soups, stews, and salads.

Peas are a good plant-based protein source, offering approximately 5 grams of protein per 100 grams. They are low in calories, with about 81 calories per 100 grams. Peas are also rich in fiber, vitamins, and minerals, making them a nutritious food choice. They can be eaten fresh, frozen, or canned, and are versatile in various dishes.

Quinoa is a high-protein grain, providing about 4 grams of protein per 100 grams. It contains around 120 calories per 100 grams, making it a nutritious and filling food. Quinoa is also rich in fiber, magnesium, and antioxidants. It can be used as a base for salads, as a side dish, or in various other recipes.

Spirulina is a blue-green algae that is incredibly rich in protein, offering around 57 grams per 100 grams. It is relatively high in calories, with about 290 calories per 100 grams, but it is usually consumed in small quantities. Spirulina is also rich in vitamins, minerals, and antioxidants. It can be added to smoothies, juices, or taken as a supplement.

Pumpkin seeds are a nutritious snack that provides about 19 grams of protein per 100 grams. They are higher in calories, with around 559 calories per 100 grams, but are often consumed in small amounts. Pumpkin seeds are also rich in healthy fats, magnesium, and zinc. They can be eaten on their own, added to salads, or used in baking.

Chia seeds are small but packed with protein, offering about 17 grams per 100 grams. They are relatively high in calories, with around 486 calories per 100 grams, but a small amount goes a long way. Chia seeds are also rich in omega-3 fatty acids, fiber, and antioxidants. They can be added to smoothies, yogurt, or used to make chia pudding.

Hemp seeds are a great plant-based protein source, providing about 31 grams of protein per 100 grams. They are higher in calories, with approximately 553 calories per 100 grams, but are often used in smaller quantities. Hemp seeds are also rich in healthy fats, magnesium, and iron. They can be sprinkled on salads, added to smoothies, or used in baking.

Sunflower seeds are a tasty snack that provides about 21 grams of protein per 100 grams. They are higher in calories, with approximately 584 calories per 100 grams, but are typically consumed in small amounts. Sunflower seeds are also rich in healthy fats, vitamin E, and selenium. They can be eaten on their own, added to salads, or used in baking.

Broccoli is a nutritious vegetable that provides around 2.8 grams of protein per 100 grams. It is very low in calories, with only 34 calories per 100 grams. Broccoli is also rich in vitamins C and K, as well as fiber. It can be eaten raw, steamed, roasted, or added to various dishes, making it a versatile and healthy addition to any diet.

Brussels sprouts are a protein-rich vegetable, offering approximately 3.4 grams of protein per 100 grams. They are low in calories, with about 43 calories per 100 grams. Brussels sprouts are also high in fiber, vitamins, and antioxidants, making them a very nutritious food. They can be roasted, steamed, or sautéed, and make a delicious side dish.

Spinach is a leafy green vegetable that provides about 2.9 grams of protein per 100 grams. It is very low in calories, with only 23 calories per 100 grams. Spinach is also rich in vitamins A, C, and K, as well as iron and calcium. It can be eaten raw in salads, sautéed, or added to smoothies, making it a versatile and nutritious food.

Incorporating high-protein, low-calorie foods into your diet can significantly impact your health and wellness goals. These foods not only help you maintain muscle mass and support metabolic functions but also keep you feeling full and satisfied. With a wide variety of options, from animal-based proteins to plant-based sources, there’s something to suit every palate and dietary preference. By making mindful choices and including these nutrient-dense foods in your meals, you can achieve a balanced and healthy diet. Remember, the key to success is consistency and variety, ensuring you enjoy the journey towards better health.