What is high protein 70 calories?: Your Guide to Low-Calorie, Nutrient-Dense Foods

October 18, 2025 •

3 min read

According to the USDA, a single large egg contains approximately 6 grams of high-quality protein for just around 70-78 calories. This provides a perfect example of what is high protein 70 calories, showcasing the potential of nutrient-dense foods to support weight management and overall health.

Quick Summary

This guide defines high protein, low-calorie foods, exploring their metabolic benefits and practical applications for weight management. Find out how incorporating specific nutrient-dense items into your daily meals can promote satiety and aid in achieving health goals.

Key Points

Low-Calorie Benchmark: The phrase "high protein 70 calories" refers to foods like a large egg, which provides high-quality protein with minimal calories.
Boosts Satiety: A high-protein diet increases feelings of fullness by affecting hunger hormones, which helps reduce overall calorie intake.
Increases Metabolism: Your body uses more energy to digest protein, a process known as the thermic effect of food (TEF), helping to boost your metabolism.
Protects Muscle Mass: Consuming ample protein is crucial for preserving lean muscle mass, especially during a low-calorie diet, which is key for a healthy metabolism.
Smart Food Choices: Excellent options include eggs, white fish (like cod), low-fat Greek yogurt, cottage cheese, edamame, and lean poultry.
Balanced Approach: While focusing on high-protein, low-calorie foods is beneficial, pair them with fibrous vegetables, whole grains, and healthy fats for a balanced and sustainable diet.

Defining High Protein, Low-Calorie Foods

The phrase "what is high protein 70 calories?" is often a shorthand way to ask about nutrient-dense foods that offer a significant amount of protein with very few calories. A large egg, with its approximately 6 grams of protein and 70-78 calories, serves as a good benchmark for this category. These foods are highly valued by those aiming for weight loss or maintenance while preserving muscle mass. Protein is an essential macronutrient vital for numerous bodily functions, including building and repairing tissues, and producing hormones and enzymes. For individuals managing their weight, increasing protein intake offers several advantages. Protein requires more energy to digest compared to carbohydrates and fats, a process known as the thermic effect of food (TEF), which can help boost overall calorie expenditure. Additionally, protein helps you feel fuller for longer by influencing hunger hormones, leading to reduced calorie consumption throughout the day.

The Benefits of a High-Protein, Low-Calorie Diet

Beyond weight loss, a diet emphasizing high-protein, low-calorie foods provides several health benefits:

Increased Satiety: Protein helps control appetite and reduce cravings.
Boosted Metabolism: The digestion of protein burns more calories.
Preservation of Muscle Mass: Adequate protein intake helps protect lean muscle during calorie restriction.
Improved Body Composition: Maintaining muscle while losing fat leads to a better body composition.
Nutrient Density: Many foods in this category are also rich in essential vitamins and minerals.

Excellent Sources of High Protein, Low-Calorie Foods

While a large egg is a classic example, many other foods provide similar benefits when consumed in appropriate portions.

Animal-Based Sources:

Eggs: One large egg provides about 6 grams of protein for roughly 70-78 calories.
Lean Poultry: Skinless chicken or turkey breast is a great source of lean protein.
White Fish: Fish like cod and tilapia are high in protein and low in calories. A 3 oz serving of cod has about 15 grams of protein and only 70 calories.
Shrimp: These offer significant protein; 100g provides about 24 grams for 99 calories.
Tuna: Canned light tuna in water is convenient, with 3 ounces containing around 21 grams of protein for 98 calories.
Low-Fat Dairy: Nonfat Greek yogurt and low-fat cottage cheese are good options. Half a cup of low-fat cottage cheese can provide around 14 grams of protein for under 100 calories.

Plant-Based Sources:

Tofu: A half-cup of firm tofu offers about 10 grams of protein for under 100 calories.
Edamame: Shelled edamame provides about 8 grams of protein per half cup, with around 100 calories.
Lentils: Half a cup of cooked lentils has about 9 grams of protein and is also rich in fiber.

Practical Strategies for Your Diet

Incorporating these foods is straightforward:

Breakfast: Try a hard-boiled egg or Greek yogurt with fruit.
Lunch: Add lean protein to salads.
Snacks: Keep cottage cheese, edamame, or lean jerky on hand.
Dinner: Include baked fish or tofu with vegetables.

High Protein Low-Calorie Food Comparison


Food (Portion)	Approximate Calories	Approximate Protein (g)	Key Benefits
Large Egg (1)	72	6	Complete protein, rich in vitamins, easy to prepare.
White Fish (Cod, 3 oz)	70	15	Lean protein, mild flavor, good source of B vitamins.
Low-Fat Greek Yogurt (1/2 cup)	92	16	Probiotics for gut health, calcium, versatile ingredient.
Low-Fat Cottage Cheese (1/2 cup)	98	14	Rich in calcium and selenium, very filling.
Shelled Edamame (1/2 cup)	100	8	Plant-based complete protein, high in fiber and folate.

Finding Balance and Success

While focusing on low-calorie, high-protein foods is beneficial, it's crucial to maintain a balanced diet that includes fibrous vegetables, whole grains, and healthy fats for complete nutrition. Consistency and a sustainable approach are key to long-term success. A diet rich in high-quality, lean protein is a powerful tool for weight management and health, but it should always be part of a broader, balanced eating plan. For more details on the advantages of a high-protein diet, resources like Healthline are available.

Conclusion

The concept of high protein 70 calories, exemplified by foods like a large egg, highlights a valuable strategy for a healthier diet. This approach focuses on maximizing protein intake while minimizing calories, offering benefits for weight management, satiety, and metabolism. By selecting a variety of nutrient-dense options from both animal and plant sources, you can create a balanced and satisfying diet that supports your health and fitness objectives. These foods are not just individual items, but building blocks for healthier meals and snacks.

Frequently Asked Questions

Protein helps with weight loss by increasing feelings of fullness, boosting your metabolism, and preserving muscle mass, which all contribute to consuming fewer calories and burning more fat over time.

Yes, plenty of plant-based foods are excellent sources of high-quality protein, including tofu, tempeh, edamame, lentils, chickpeas, and various seeds.

For most healthy individuals, a high-protein diet does not cause kidney damage. However, those with pre-existing kidney conditions should consult a doctor before increasing protein intake.

A single hard-boiled large egg is a great example of a high-protein snack in the 70-calorie range, providing around 6 grams of protein.

Good alternatives include a 3-ounce serving of cod fish, a half-cup of low-fat cottage cheese, or half a cup of shelled edamame, all of which offer substantial protein for around 70-100 calories.

The cooking method does not significantly change the protein or calorie content of a large egg itself. However, adding oil or other ingredients during cooking will increase the total calories.

Protein effectively curbs cravings because it is digested more slowly than carbohydrates and influences hormones like PYY and GLP-1 that signal fullness to your brain, reducing the urge to snack.