Discover Which Foods Are Low in Carbs and High in Protein

November 14, 2025 •

4 min read

Research consistently shows that increasing protein intake can enhance feelings of fullness, a crucial factor for controlling appetite and managing weight. Understanding which foods are low in carbs and high in protein can be a game-changer for those seeking a more balanced and satisfying diet.

Quick Summary

This guide reveals the best animal, plant-based, and dairy foods that are low in carbohydrates and rich in protein. Learn how to incorporate these nutrient-dense options into your daily diet for optimal health and satiety.

Key Points

Prioritize whole foods: Build your meals around lean meats, fish, eggs, and non-starchy vegetables to maximize protein and minimize refined carbs.
Boost satiety: High-protein foods are more filling than carbs, which helps reduce overall calorie intake and manage appetite.
Include diverse sources: Incorporate a mix of animal proteins (poultry, fish), plant-based proteins (tofu, nuts), and dairy (Greek yogurt) for a balanced nutrient profile.
Use strategic swaps: Replace high-carb starches like rice or potatoes with low-carb alternatives such as cauliflower rice or zucchini noodles.
Stay aware of hidden carbs: Check labels on processed snacks, sauces, and flavored yogurts for hidden sugars and starches that can increase carb count.
Support muscle mass: Combining a high-protein intake with exercise is effective for preserving or increasing lean muscle mass, especially during weight loss.

The Low-Carb, High-Protein Advantage

Adopting a diet that is high in protein and low in carbohydrates can offer numerous benefits, including increased satiety, better blood sugar control, and improved body composition. The satiating effect of protein helps reduce overall calorie intake by making you feel fuller for longer. By shifting away from carbohydrate-heavy meals, the body can also stabilize blood sugar and insulin levels, which encourages the use of stored fat for energy. For athletes or those focused on body composition, adequate protein intake is vital for maintaining muscle mass, especially during weight loss.

Animal Protein Sources

Animal products are some of the most reliable sources of high-quality, low-carb protein. They are complete proteins, meaning they contain all nine essential amino acids the body needs.

Eggs: A nutritional powerhouse, eggs contain high-quality protein with virtually no carbs. They are incredibly versatile for breakfast, lunch, or a snack.
Chicken and Turkey: Lean poultry like chicken breast and turkey breast are excellent, low-fat protein choices. They are extremely versatile and can be grilled, baked, or shredded for salads and wraps.
Beef and Pork: Lean cuts of beef and pork are high in protein and can be very low in carbs. Examples include sirloin steak, pork tenderloin, and 93% lean ground beef.
Fish and Seafood: Most fish and seafood are rich in protein and contain zero carbs. Fatty fish like salmon and trout are also packed with beneficial omega-3 fatty acids, while lean options like cod and tuna are also great.

Plant-Based Powerhouses

For vegetarians and vegans, plenty of plant-based foods can help meet protein goals without a heavy carb load.

Tofu and Tempeh: Derived from soybeans, tofu and tempeh are complete protein sources. Extra-firm tofu is particularly low in carbs, while tempeh offers probiotics.
Edamame: These immature soybeans are a fantastic snack or meal addition, providing significant protein and fiber.
Nuts and Seeds: Almonds, walnuts, chia seeds, and pumpkin seeds are excellent for snacking, topping salads, or blending into smoothies. They offer a great combination of protein, healthy fats, and fiber.
Seitan: Made from wheat gluten, seitan is a high-protein option for meat substitutes, though not suitable for those with gluten sensitivities.

Dairy and Eggs

Dairy products and eggs are staples of many high-protein, low-carb plans, offering convenience and versatility.

Eggs: As mentioned, eggs are a top-tier option. Hard-boiled eggs are a perfect grab-and-go snack.
Greek Yogurt: Unsweetened, full-fat Greek yogurt is packed with protein and beneficial probiotics. Add some berries or nuts for a well-rounded snack.
Cottage Cheese: This soft cheese is a fantastic protein source and can be enjoyed sweet or savory.
Cheese: Many hard and soft cheeses, like cheddar and feta, are naturally low in carbs and high in protein.

Low-Carb Vegetables

Non-starchy vegetables are essential for providing fiber, vitamins, and minerals without adding many carbohydrates.

Leafy Greens: Spinach, kale, Swiss chard, and lettuce are virtually carb-free and can be the base of salads or cooked as a side.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are nutrient-dense and versatile. Cauliflower can be riced or mashed as a low-carb alternative to grains or potatoes.
Other Options: Bell peppers, asparagus, zucchini, and mushrooms are all excellent low-carb vegetable choices.

Comparison of Protein Sources


Food (per 100g)	Protein (approx.)	Carbs (approx.)	Notes
Chicken Breast	31g	0g	Very lean and versatile.
Tuna (canned)	26g	0g	Convenient and rich in omega-3s.
Salmon	20g	0g	Also high in healthy fats.
Tofu (Extra Firm)	16g	2g	Plant-based, complete protein.
Greek Yogurt (Plain)	10g	5g	Also contains probiotics.
Eggs (per large egg)	6g	0.6g	Quick, affordable, and complete.
Almonds	21g	22g	Higher in carbs, consume mindfully.

Sample Meal Ideas

Incorporating these foods into your diet can be straightforward. Here are a few ideas:

Breakfast: A spinach omelet with feta cheese and mushrooms. Alternatively, unsweetened Greek yogurt with a handful of berries and chopped almonds.
Lunch: A large salad with mixed greens, grilled chicken or canned tuna, avocado, and an olive oil dressing. Lettuce wraps filled with ground turkey or spiced tofu.
Dinner: Baked salmon with roasted asparagus and broccoli. Zucchini noodles with a meat sauce and Parmesan cheese. For a plant-based option, a tofu and veggie stir-fry.
Snacks: Hard-boiled eggs, cheese sticks, beef or turkey jerky (check for added sugars), or a handful of nuts are all great choices.

Conclusion

Making informed dietary choices doesn't have to be complicated. By focusing on whole, unprocessed foods that are naturally high in protein and low in carbohydrates, you can create delicious and satisfying meals that support your health and wellness goals. Whether you prefer animal-based sources like chicken and fish, or plant-based options like tofu and nuts, a diverse range of foods are available to build a balanced diet. Always consider your personal health goals and needs, and remember that variety is key to maintaining a nutritious eating pattern. For more information on high-protein diets and their considerations, consult authoritative health resources like the Mayo Clinic.

Frequently Asked Questions

Yes, a high-protein, low-carb diet can be effective for weight loss. The protein increases satiety, which can help you eat fewer calories overall. However, weight loss ultimately depends on maintaining a calorie deficit.

Excellent snack options include hard-boiled eggs, cheese sticks, a handful of almonds, beef or turkey jerky, and unsweetened Greek yogurt with berries.

Plant-based individuals can rely on sources like tofu, tempeh, edamame, nuts, seeds, and specific beans or legumes in moderation. Seitan is also an option for those without gluten sensitivity.

Benefits include increased feelings of fullness, stable energy levels without a crash, potential for better blood sugar control, and improved body composition by preserving muscle mass.

Potential drawbacks can include nutrient deficiencies if not carefully planned, and for individuals with kidney problems, a very high protein intake may cause stress on the kidneys. It is best to consult a healthcare professional.

Consider a spinach and feta omelet, scrambled tofu with vegetables, or cottage cheese topped with nuts and seeds. These options are satisfying and set a good tone for the day.

Yes, some fruits are lower in carbs and can be enjoyed in moderation. These include berries (strawberries, blueberries) and avocado. Starchy fruits are typically limited.

Budget-friendly options include eggs, canned fish like tuna or salmon, ground meats, and more affordable dairy products like cottage cheese. Buying in bulk and cooking meals at home can also help.