Nutrition Diet: What food is high in protein but low in calories?

October 10, 2025 •

4 min read

According to Healthline, protein has a high thermic effect, meaning your body burns more calories digesting it than it does for carbs or fat. A key component of successful diets is understanding what food is high in protein but low in calories?, as this can maximize satiety and support metabolic health.

Quick Summary

This guide covers various food sources, including lean meats, fish, dairy, and plant-based options, that offer a high protein-to-calorie ratio. Learn how these foods support weight management, build muscle, and can be integrated into a balanced diet through practical meal planning and smart cooking techniques.

Key Points

Increase Satiety with Protein: High-protein, low-calorie foods help you feel full for longer, which naturally reduces overall calorie consumption.
Choose Lean Protein Sources: Prioritize lean meats like skinless chicken breast, fish like cod and tuna, and lean dairy such as Greek yogurt and cottage cheese for maximum protein with minimal calories.
Explore Plant-Based Options: Incorporate legumes (lentils, chickpeas), soy products (tofu, edamame), and whole grains (quinoa) to get high-quality protein without excess calories.
Use Smart Cooking Methods: Grilling, baking, or steaming your protein sources keeps them low in calories compared to frying.
Strategic Snacking is Key: Replace high-calorie, low-nutrient snacks with protein-rich alternatives like hard-boiled eggs, Greek yogurt, or roasted chickpeas to manage hunger.
Meal Prep for Success: Preparing protein components in advance ensures you have healthy options readily available, making it easier to stick to your dietary goals.

The Benefits of High-Protein, Low-Calorie Foods

Incorporating foods that are high in protein and low in calories is a fundamental strategy for anyone aiming to manage their weight or improve body composition. This dietary approach provides a powerful combination of benefits that go beyond simple weight loss.

Increased Satiety: Protein promotes a strong feeling of fullness, or satiety, which can help reduce overall calorie intake throughout the day. This is because protein influences appetite-regulating hormones like ghrelin (the "hunger hormone") and peptide YY (the "fullness hormone").
Metabolism Boost: Your body uses energy to digest food, a process known as the thermic effect of food (TEF). Protein has a significantly higher TEF than carbohydrates or fats, meaning you burn more calories breaking it down.
Muscle Preservation: When you are in a caloric deficit, your body can lose both fat and muscle mass. A higher protein intake helps preserve lean muscle mass, which is crucial for maintaining a healthy metabolic rate.
Reduced Cravings: Studies have shown that increasing protein intake can significantly reduce late-night snacking and cravings for unhealthy foods.

Animal-Based High-Protein, Low-Calorie Options

Lean animal sources are renowned for their high-quality, complete protein content, providing all nine essential amino acids.

Poultry: Skinless chicken breast and turkey breast are staples of high-protein diets. A 3.5-ounce (100g) serving of cooked chicken breast contains around 32g of protein and 158 calories. For a flavor change, lean ground turkey is an excellent alternative.
Fish and Seafood: Many types of fish and shellfish offer a lean protein punch. White fish like cod or tilapia is especially low in fat and calories. For example, a 3-ounce (85g) serving of cod has 13g of protein and under 60 calories. Shrimp is another top contender, with 22.8g of protein and just 119 calories per 3.5-ounce (100g) serving. Salmon also offers high protein, along with heart-healthy omega-3s.
Eggs and Dairy: Eggs are a nutritional powerhouse, providing high-quality protein and a variety of vitamins and minerals. One large egg contains about 6g of protein and 72 calories. To maximize the protein-to-calorie ratio, consider using egg whites. Non-fat Greek yogurt is an excellent snack, with about 16g of protein and 92 calories per 5.5-ounce serving. Low-fat cottage cheese also delivers a significant protein boost for relatively few calories.
Lean Pork and Beef: Choosing the right cut is key. Opt for pork tenderloin or loin cuts of red meat, which are much leaner. For instance, pork loin can provide 26g of protein and 143 calories per 3.5-ounce (100g) serving.

Plant-Based High-Protein, Low-Calorie Options

Vegetarian and vegan diets can also be rich in low-calorie protein sources by combining a variety of foods to ensure all essential amino acids are consumed over the day.

Legumes: Lentils, chickpeas, and black beans are rich in both protein and fiber, promoting fullness. A cup of cooked lentils offers nearly 18g of protein for around 230 calories.
Soy Products: Tofu, tempeh, and edamame are complete plant-based proteins. A half-cup of firm tofu can have 22g of protein, while tempeh packs about 19.9g of protein per 100g serving.
Quinoa: A grain that is also a complete protein, quinoa is high in fiber and minerals. One cup of cooked quinoa provides about 8g of protein.
Vegetables and Greens: Some vegetables offer surprising amounts of protein for their low caloric load. Broccoli, for example, has about 2.6g of protein per cup. Spinach and Brussels sprouts are other good options.
Seeds: Chia and hemp seeds can be sprinkled on meals and smoothies for a protein and fiber boost.

Comparison of High-Protein, Low-Calorie Foods


Food (per 100g)	Protein (g)	Calories	Key Benefits
Chicken Breast	31	165	Versatile, complete protein
Shrimp	24	99	Very low in fat, rich in minerals
Cod Fish	~17-20	~80-90	Heart-healthy omega-3s
Non-fat Greek Yogurt	10	59	Probiotics for gut health
Low-fat Cottage Cheese	11	98	High in calcium
Firm Tofu	8	76	Complete plant protein, mineral-rich
Lentils (cooked)	9	116	High in fiber, affordable
Edamame (shelled)	11	122	Complete plant protein

Smart Strategies for Meal Planning and Cooking

To effectively incorporate these foods, a strategic approach to meal planning is necessary. Here are some tips:

Prioritize Lean Cooking Methods: Opt for grilling, baking, broiling, or steaming instead of frying to keep calorie counts low.
Meal Prep: Cook your protein sources in bulk at the beginning of the week. This ensures you always have a healthy, high-protein component ready to add to meals.
Balance Your Plate: Don't forget other nutrients. Pair your lean protein with a generous portion of low-calorie, high-fiber vegetables and some complex carbohydrates for sustained energy.
Sneaky Snacks: Keep protein-rich snacks handy to prevent cravings. Hard-boiled eggs, non-fat Greek yogurt with berries, or roasted chickpeas are great options.
Use Protein Powder Strategically: Protein powder can be a convenient and effective way to boost protein intake, especially in smoothies or overnight oats, without adding significant calories.

Conclusion

Choosing foods that are high in protein and low in calories is a powerful tool for weight management, satiety, and overall health. From lean meats and fish to dairy and a variety of plant-based options, there are many delicious and versatile choices available. By prioritizing these foods, using healthy cooking methods, and planning your meals, you can build a nutritious diet that effectively supports your health and fitness goals. For more in-depth nutritional information, consult the dietary guidelines from reputable sources like the Dietary Guidelines for Americans.

Frequently Asked Questions

A high-protein diet aids weight loss by increasing feelings of fullness, boosting your metabolism (through the thermic effect of food), and preserving lean muscle mass during calorie restriction.

Yes, excellent plant-based options include lentils, chickpeas, tofu, tempeh, edamame, and quinoa. These can be combined throughout the day to ensure you get all essential amino acids.

While slightly higher in calories than white fish due to its healthy fats, salmon is an excellent protein source. The omega-3s and protein both contribute to satiety and overall health benefits.

To keep calories low, opt for cooking methods like grilling, baking, broiling, steaming, or stir-frying with minimal oil. Avoid deep-frying or adding heavy sauces and dressings.

For breakfast, try an egg white omelette with vegetables, non-fat Greek yogurt with berries, or a protein smoothie with a scoop of protein powder and chia seeds.

Snack options include a handful of edamame, low-fat cottage cheese with fruit, turkey jerky, or roasted chickpeas. These snacks help curb hunger between meals.

Many protein powders, such as whey or pea protein isolate, are very high in protein and low in calories. They serve as a convenient supplement to boost your intake, especially in smoothies or shakes.