What Foods Are High in Protein and Low in Calories?

According to a 2020 review, high-protein diets can moderately benefit body weight management by increasing satiety and maintaining lean muscle mass. This makes understanding what foods are high in protein and low in calories a powerful tool for weight loss and overall health, allowing you to stay full and energized on fewer calories.

Quick Summary

This guide covers the best food choices for maximizing protein intake while minimizing calories, including lean meats, fish, dairy, and plant-based sources. It provides practical examples and a comparison table to help you build satisfying, nutrient-dense meals.

Key Points

• High-Protein Promotes Satiety: Increasing lean protein intake can naturally suppress appetite and increase feelings of fullness, leading to lower overall calorie consumption.

• Diverse Food Options: A wide range of animal and plant-based foods can help you achieve your protein goals without a high-calorie count, including poultry, fish, eggs, low-fat dairy, and legumes.

• Focus on Cooking Methods: Preparation is key; choose methods like grilling, baking, or steaming to avoid adding unnecessary fat and calories.

• Complement with Fiber: Combining lean protein with fiber-rich fruits and vegetables enhances satiety and supports digestive health.

• Mind Portion Sizes and Labels: Even with healthy foods, paying attention to serving sizes and reading nutrition labels is crucial for staying on track with your calorie goals.

• Hydration is Important: Drinking plenty of water is essential for supporting a high-protein diet and aids in digestion.

Why Focus on High-Protein, Low-Calorie Foods?

Protein is an essential macronutrient vital for building and repairing tissues, producing hormones, and supporting immune function. A higher protein intake, particularly from lean sources, has been linked to increased feelings of fullness (satiety), which can naturally lead to reduced calorie consumption and weight loss. This is because protein requires more energy to digest than carbohydrates or fat, a phenomenon known as the thermic effect of food (TEF).

Eating foods that are both high in protein and low in calories helps create a calorie deficit, the key to losing weight, without leaving you feeling hungry. By prioritizing these foods, you can build muscle, support a healthy metabolism, and improve your overall body composition.

Top Animal-Based Sources

Lean animal proteins are often a go-to for many looking to increase their protein intake due to their complete amino acid profiles and high bioavailability.

• Chicken and Turkey Breast: Skinless chicken and turkey breast are remarkably high in protein and low in fat and calories. A 4-ounce serving can provide over 30 grams of protein for just around 140–160 calories. They are incredibly versatile and can be baked, grilled, or shredded into salads and soups.
• White-Fleshed Fish: Options like cod, haddock, tilapia, and halibut are excellent choices, offering 20-25 grams of protein per 3.5-ounce serving while remaining very low in calories, around 85–130 per serving. Fish protein has been shown to be particularly effective at promoting fullness.
• Shrimp: This seafood is a low-fat and high-protein powerhouse, providing about 24 grams of protein for only 99 calories in a 3.5-ounce serving. It cooks quickly, making it ideal for fast, healthy meals like stir-fries or salads.
• Eggs and Egg Whites: Whole eggs offer a great balance of protein, vitamins, and minerals, with one large egg containing 6 grams of protein for 72 calories. For a nearly pure protein source, egg whites are an unbeatable option, delivering 4 grams of protein for just 18 calories.
• Low-Fat Dairy: Non-fat Greek yogurt and low-fat cottage cheese are staples for a reason. A 1-cup serving of non-fat Greek yogurt can contain up to 25 grams of protein for about 150 calories, while a cup of low-fat cottage cheese offers around 28 grams of protein and 163 calories. They are also excellent sources of calcium and probiotics.

Leading Plant-Based Options

For vegetarians, vegans, or those simply diversifying their diet, plenty of plant-based foods also offer an impressive protein-to-calorie ratio.

• Lentils: These legumes are rich in protein and fiber, two nutrients that significantly boost satiety. One cup of cooked lentils provides nearly 18 grams of protein and about 230 calories, making them perfect for soups, stews, and salads.
• Tofu and Tempeh: Made from soybeans, these offer complete protein and are extremely versatile. A 100g serving of firm tofu contains around 10-15 grams of protein for less than 100 calories. Tempeh, a fermented soy product, packs even more protein, with 19 grams per 100g.
• Edamame: These green soybeans are delicious steamed and lightly salted. A 1/2-cup serving provides 8-9 grams of protein for about 100 calories and is considered a complete plant protein.
• Quinoa: A gluten-free seed, quinoa is a complete protein source containing all nine essential amino acids. A cooked cup offers 8 grams of protein and 222 calories, making it a stellar base for grain bowls.

Comparison of High-Protein, Low-Calorie Foods

Food Source	Serving Size	Approximate Calories	Protein (g)
Chicken Breast (skinless)	4 oz	140	31
Cod Fish (baked)	3 oz	<120	25
Greek Yogurt (non-fat)	1 cup	150	25
Cottage Cheese (low-fat)	1 cup	163	28
Shrimp	3.5 oz	99	24
Lentils (cooked)	1 cup	230	18
Tofu (firm)	100 g	~90	9
Egg Whites	1 large	18	4

Incorporating These Foods Into Your Diet

Building meals and snacks around these protein-rich, low-calorie foods is a simple and effective strategy for managing your weight and energy levels.

• Breakfast: Start your day with a high-protein boost. Try non-fat Greek yogurt with a handful of berries, or a scrambled egg-white veggie mix. For a plant-based option, a tofu scramble or oatmeal with chia seeds and protein powder works well.
• Lunch: Create satisfying and filling lunches that prevent afternoon hunger crashes. A large salad with grilled chicken or chickpeas is an excellent option. Alternatively, a lentil soup or a tuna salad made with water-packed tuna and Greek yogurt instead of mayonnaise is a great choice.
• Dinner: Choose lean proteins as the centerpiece of your evening meal. Baked cod or pork tenderloin served with a side of steamed broccoli or roasted vegetables provides a complete, satisfying meal without excessive calories. Turkey chili with plenty of vegetables is another hearty and healthy option.
• Snacks: Combat hunger between meals with smart snacks. Low-fat cottage cheese, a hard-boiled egg, or a handful of edamame are perfect low-calorie, high-protein choices. For a more filling snack, consider a protein shake.

Tips for Optimal Results

To maximize the benefits of a high-protein, low-calorie diet, consider these additional tips:

• Mind Portion Sizes: While these foods are lower in calories, portion control is still important. Measure or weigh your servings, especially for ingredients like low-fat cheese or nuts, which can be calorie-dense.
• Stay Hydrated: Drinking plenty of water, especially when increasing protein intake, helps with digestion and enhances feelings of fullness.
• Avoid Hidden Fats and Sugars: Opt for plain Greek yogurt over sweetened versions, and choose tuna packed in water rather than oil. The way you prepare your food is critical; bake, grill, or steam instead of frying.
• Combine with Fiber: Pair your protein sources with fiber-rich fruits and vegetables. This combination provides long-lasting satiety and aids digestive health.
• Vary Your Sources: Don't rely on just one or two foods. A varied diet of lean meats, fish, dairy, and plant-based proteins ensures a wide range of vitamins, minerals, and amino acids for optimal health.

Conclusion

Making informed food choices is fundamental to a healthier lifestyle, whether you're aiming for weight loss, muscle gain, or simply better nutrition. By integrating high-protein, low-calorie foods into your daily meals, you can build a more satiating and metabolism-supporting diet. From lean animal products like chicken and fish to plant-based powerhouses such as lentils and tofu, the options are plentiful and delicious. Consistent planning and smart preparation will help you stay on track and reap the many benefits of this dietary approach. For additional nutritional information, consider exploring the U.S. Department of Agriculture's FoodData Central.

Frequently Asked Questions

Which animal protein is lowest in calories?

Shrimp is one of the lowest-calorie animal protein options, offering approximately 24 grams of protein for just under 100 calories per 3.5-ounce serving.

Are eggs low in calories?

Yes, a large whole egg contains around 72 calories and 6 grams of protein, making it a nutrient-dense and relatively low-calorie food. For an even lower-calorie option, opt for egg whites.

What is a good plant-based protein that is low in calories?

Lentils are an excellent plant-based option, providing nearly 18 grams of protein and significant fiber in a cooked cup for about 230 calories. Tofu and edamame are also great choices.

Is Greek yogurt or regular yogurt better for a low-calorie, high-protein diet?

Greek yogurt is generally better for this diet because it is strained to remove excess liquid, resulting in a higher protein content and a thicker texture compared to regular yogurt.

How can I add more protein to a salad without high calories?

You can add more protein to a salad with grilled chicken breast, canned tuna packed in water, chickpeas, or edamame. Use a low-fat dressing or a drizzle of lemon juice and herbs to keep the calorie count low.

What's a healthy, low-calorie protein snack?

Good options include a hard-boiled egg, a serving of low-fat cottage cheese, part-skim mozzarella string cheese, or shelled edamame.

Can protein powder be a high-protein, low-calorie option?

Yes, many protein powders (especially whey protein isolate or pea protein) can deliver over 20 grams of protein for around 100-110 calories per serving. Always check the label for calorie and sugar content.