What is Low in Calories and High Protein?

According to a 2020 review, a higher protein intake may boost your body's metabolic rate and help with weight and fat loss while retaining muscle mass. A wide array of nutritious foods are low in calories and high protein, making them ideal for weight management and overall health.

Quick Summary

This guide covers the best low-calorie, high-protein food sources, including lean meats, fish, dairy, and plant-based options. It details their benefits for weight loss, metabolism, and satiety, providing practical advice for incorporating them into your daily meals.

Key Points

• Prioritize Lean Meats and Fish: Focus on skinless chicken and turkey breast, lean ground beef, and white fish like cod and halibut for high-quality, low-calorie protein.

• Choose Low-Fat Dairy: Incorporate low-fat Greek yogurt, cottage cheese, and skim milk to add protein and calcium with minimal calories.

• Embrace Plant-Based Proteins: Add tofu, tempeh, lentils, and beans to your meals for fiber-rich, low-calorie, and high-protein alternatives.

• Boost Metabolism and Satiety: The satiating effect of protein helps reduce overall calorie intake, while its higher thermic effect can boost your metabolism.

• Diversify Your Sources: Combine different protein types throughout the day to ensure a complete amino acid profile, particularly with plant-based diets.

• Use Protein Powder Strategically: Whey protein powder offers a convenient and highly digestible way to boost protein intake, perfect for post-workout smoothies.

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

Eating foods that are low in calories and high in protein offers a powerful strategy for supporting weight management, muscle maintenance, and overall wellness. The satiating effect of protein helps you feel fuller for longer, which can naturally lead to a reduced overall calorie intake. Furthermore, a higher protein consumption can increase your metabolic rate, helping your body burn more calories throughout the day. This article breaks down the best food sources to help you maximize your protein intake without a high caloric cost.

Lean Meats and Poultry

Lean animal proteins are some of the most efficient sources of high-quality, complete protein available. They contain all nine essential amino acids needed for muscle repair and growth.

• Skinless Chicken Breast: One of the most classic examples, a 3-ounce serving offers more than 27 grams of protein for just 133 calories.
• Skinless Turkey Breast: Similar to chicken, a 3-ounce portion provides nearly 26 grams of protein for only 125 calories, making it a highly versatile option.
• Lean Ground Beef: Opt for 97% lean ground beef. A 4-ounce serving contains nearly 25 grams of protein for about 137 calories, plus it is rich in immune-boosting zinc and iron.
• Lean Pork: Cuts like pork loin or tenderloin are good sources of protein. Just be sure to avoid processed pork products that are higher in fat and sodium.

Fish and Seafood

Fish and seafood provide exceptional protein quality, along with beneficial omega-3 fatty acids that support cardiovascular health.

• Cod: A 3-ounce serving of this flaky white fish offers 15 grams of protein and just 70 calories.
• Halibut: With a mild flavor and nearly 16 grams of protein per 3-ounce serving, halibut is also a dietary source of vitamin D.
• Tuna: Canned or fresh, tuna is an excellent and readily available source. 100 grams of drained, canned tuna packs around 23.6 grams of protein.
• Shrimp: Each 3-ounce cooked serving delivers over 20 grams of protein and a mere 84 calories, along with vitamin B12.
• Scallops: These offer over 10 grams of protein per 3-ounce serving, adding an elegant touch to a low-calorie, high-protein meal.

Dairy and Eggs

Dairy products and eggs are highly digestible and rich in high-quality protein, calcium, and other essential nutrients.

• Low-Fat Greek Yogurt: A 7-ounce serving provides nearly 20 grams of protein for only 146 calories. Plain, unsweetened versions are the best choice to avoid added sugars.
• Low-Fat Cottage Cheese: Just four ounces of this dairy product can provide nearly 12 grams of protein for less than 100 calories.
• Egg Whites: For a very low-calorie option, egg whites are an excellent choice. Each large egg white provides nearly 4 grams of pure protein and only 18 calories, with no cholesterol.
• Skim Milk: A single cup of skim milk offers 8.4 grams of protein and 86 calories, with less than 1 gram of fat.

Plant-Based Protein Sources

For vegetarians, vegans, or those simply looking to reduce their meat intake, many plant-based options provide substantial protein while remaining low in calories.

• Tofu: A versatile soy product that contains all essential amino acids. A half-cup serving of firm tofu adds 10 grams of protein to a meal.
• Tempeh: Also made from soybeans, tempeh is fermented and has a higher protein count than tofu, with nearly 17 grams per half-cup.
• Lentils: A half-cup of cooked lentils provides 9 grams of protein and 115 calories, along with ample fiber.
• Black Beans: These pack a powerful fiber-protein punch, with a half-cup serving supplying over 7 grams of protein for about 112 calories.
• Chickpeas: Enjoyed whole in salads or soups, or mashed for wraps, a half-cup of chickpeas provides over 7 grams of protein.
• Peas: A surprisingly good source of plant-based protein, with nearly 9 grams in a 1-cup serving.
• Edamame: These immature soybeans deliver 11 grams of complete protein per 100 grams.
• Quinoa: A complete plant protein, a cup of cooked quinoa contains about 8 grams of protein.

Comparison Table: Low-Calorie, High-Protein Foods

Food (Serving Size)	Protein (g)	Calories (approx.)	Source Type
Skinless Chicken Breast (3 oz)	27+	133	Animal
Cod (3 oz)	15	70	Animal
Low-Fat Greek Yogurt (7 oz)	20	146	Dairy
Low-Fat Cottage Cheese (4 oz)	12	<100	Dairy
Egg White (1 large)	4	18	Animal
Lentils (1/2 cup cooked)	9	115	Plant
Tofu, Firm (1/2 cup)	10	98	Plant
Shrimp (3 oz cooked)	20+	84	Animal
Edamame (100g)	11	122	Plant
Skim Milk (1 cup)	8.4	86	Dairy

Incorporating Them Into Your Diet

Building your meals around these food sources is a simple and effective strategy for increasing protein intake while managing calories. For breakfast, consider a scramble with egg whites and vegetables, or a bowl of low-fat Greek yogurt with berries. For lunch, a salad topped with grilled chicken or chickpeas provides a filling, low-calorie meal. For dinner, try baked cod with roasted vegetables or a tofu stir-fry with a variety of colorful veggies.

Protein powder, such as whey, is another excellent and highly digestible option for quickly boosting your protein intake, particularly after a workout. It can be mixed into smoothies or yogurt to provide a significant protein boost without adding many calories. For snacking, low-fat cottage cheese with fruit or a handful of edamame can help curb hunger between meals.

Conclusion

Making informed choices about the foods you eat is crucial for achieving your health goals, whether it’s weight loss, muscle gain, or simply maintaining a healthy lifestyle. Foods that are low in calories and high protein are your allies in this journey. By incorporating a variety of lean meats, fish, dairy, and plant-based options into your diet, you can enjoy delicious and satisfying meals that support your body's needs. The key is balance and variety, ensuring you get a wide range of nutrients alongside your high-quality protein.

For more detailed nutritional information on specific foods, the U.S. Department of Agriculture provides a comprehensive nutrient database.

Frequently Asked Questions

What is the best type of meat that is low in calories and high in protein?

Skinless chicken breast and turkey breast are widely regarded as some of the best meat options that are both low in calories and high in protein. A 3-ounce serving of cooked, skinless chicken breast provides a significant amount of protein with minimal calories.

Which fish is the best low-calorie and high-protein option?

Cod is an excellent choice for a low-calorie, high-protein fish. A 3-ounce serving offers 15 grams of protein for only 70 calories. Other great options include halibut and tuna.

Are egg whites low in calories and high in protein?

Yes, egg whites are an exceptionally low-calorie and high-protein food. A single large egg white contains nearly 4 grams of protein for only 18 calories, making it a pure protein source with no cholesterol.

What are some plant-based foods that are high in protein and low in calories?

Excellent plant-based options include lentils, tofu, edamame, and chickpeas. For example, a half-cup of cooked lentils offers 9 grams of protein for about 115 calories, along with plenty of fiber.

Can low-calorie, high-protein foods help with weight loss?

Yes, incorporating these foods can significantly aid weight loss. Protein helps increase satiety, making you feel full for longer, which can help reduce overall calorie consumption. Protein also has a higher thermic effect than carbs or fats, meaning your body burns more calories to digest it.

How can I add more low-calorie, high-protein foods to my breakfast?

Try starting your day with a scramble made with egg whites and vegetables, or a bowl of low-fat Greek yogurt mixed with berries and a sprinkle of chia seeds. These options are both satisfying and rich in protein.

Do dairy products count as low-calorie and high-protein?

Certain dairy products are great options. Low-fat Greek yogurt and low-fat cottage cheese are particularly high in protein while remaining low in calories. Always choose the low-fat, unsweetened versions to avoid excess calories and sugar.