Which food has high-protein and low calories?

December 25, 2025 •

5 min read

According to a 2020 review in the Journal of Obesity and Metabolic Syndrome, a high-protein diet can increase satiety, boost metabolism, and aid in weight loss. This makes knowing which food has high-protein and low calories a powerful tool for achieving your health and wellness goals.

Quick Summary

A comprehensive guide to lean meats, dairy, and plant-based foods that are high in protein and low in calories, perfect for weight management and satiety.

Key Points

Satiety Boost: High-protein foods like Greek yogurt and eggs increase feelings of fullness, helping to reduce overall calorie intake.
Metabolism Support: The body expends more energy to digest protein, a process known as the thermic effect of food, which can help boost your metabolism.
Muscle Preservation: Eating adequate protein while in a calorie deficit helps maintain and build lean muscle mass, which is crucial for a healthy metabolism.
Versatile Options: Excellent sources of high-protein, low-calorie foods include lean poultry (chicken, turkey), fish (cod, tuna, shrimp), dairy (Greek yogurt, cottage cheese), and plant-based foods (lentils, tofu, edamame).
Balanced Approach: While focusing on protein is important, pair these foods with fiber-rich vegetables and healthy fats for a balanced, sustainable diet.
Convenience: Many options, such as canned tuna, eggs, and cottage cheese, are convenient for quick and healthy meals or snacks.
Fat Loss: Research suggests a higher protein intake can promote fat loss and prevent weight regain when combined with a calorie deficit.

The Power of High-Protein, Low-Calorie Foods

Incorporating high-protein, low-calorie foods into your diet is a highly effective strategy for weight management and overall health. Protein is a crucial macronutrient that is essential for building and repairing tissues, producing hormones, and supporting immune function. Its high thermic effect means your body expends more energy to digest it compared to fats and carbohydrates, which helps boost your metabolism. Furthermore, protein promotes greater satiety, or the feeling of fullness, which can reduce overall calorie intake by curbing hunger and cravings. By focusing on these foods, you can feel satisfied and energized while still maintaining a healthy caloric balance.

Lean Meats and Poultry

These are often the first sources that come to mind for a high-protein diet due to their complete amino acid profile and low-fat content when prepared correctly.

Chicken Breast (skinless): A staple in fitness diets for a reason, a 4-ounce serving contains roughly 31 grams of protein and only 140 calories. It is incredibly versatile and can be baked, grilled, or shredded into salads.
Turkey Breast: With a nutritional profile very similar to chicken, turkey breast offers around 31 grams of protein and 140 calories per 4-ounce serving. It's an excellent, lean substitute for red meat in many recipes.
Pork Loin: Not all pork is high in fat. Lean cuts like pork loin are considered white meat and provide about 23 grams of protein for only 130 calories per 4-ounce portion.

Fish and Seafood

Fish provides high-quality protein and often includes healthy omega-3 fatty acids, which benefit cardiovascular health.

Cod and other White Fish: White fish such as cod, halibut, and tilapia are exceptionally lean. A 4-ounce portion of cod, for example, delivers 25 grams of protein for less than 120 calories.
Tuna (canned in water): A budget-friendly and accessible protein source, a 4-ounce serving offers about 32 grams of protein and 140 calories.
Shrimp: These quick-cooking shellfish contain 24 grams of protein and only 120 calories per 4-ounce serving, making them perfect for stir-fries and salads.
Salmon: While slightly higher in calories due to its healthy fat content, salmon is still an excellent choice, providing 23 grams of protein and 200 calories per 4-ounce serving, along with beneficial omega-3s.

Dairy Products

For those who consume dairy, several options provide a significant protein boost for a minimal calorie count.

Low-Fat Greek Yogurt: Strained to remove whey, Greek yogurt is thick, creamy, and packed with protein. A 4-ounce serving can have 11 grams of protein for just 70 calories. It also contains probiotics for gut health.
Low-Fat Cottage Cheese: Offering a slow-releasing casein protein, a half-cup serving of low-fat cottage cheese contains around 14 grams of protein and 80 calories. It's a great snack or meal base.
Eggs: A whole large egg has about 6 grams of protein and 72 calories, making it a nutrient-dense and versatile choice for any meal. For fewer calories and more concentrated protein, egg whites are an option.

Plant-Based Proteins

Vegetarians and vegans have a growing list of options for high-protein, low-calorie foods that also provide fiber and other nutrients.

Lentils: A powerhouse legume, one cup of cooked lentils provides nearly 18 grams of protein and 230 calories, alongside a high amount of fiber.
Tofu (firm/extra-firm): Made from processed soybeans, tofu is a versatile meat substitute. A 4-ounce piece of firm tofu has about 9 grams of protein and less than 90 calories.
Edamame: These young soybeans are a complete plant protein. A 4-ounce portion offers 16 grams of protein and 140 calories, plus fiber and other nutrients.
Chickpeas: Also known as garbanzo beans, a half-cup cooked provides 7-8 grams of protein and 130-140 calories, while also being high in fiber.
Seitan: Made from wheat gluten, seitan has a meat-like texture and provides a substantial 24 grams of protein and 120 calories per 4-ounce serving.

Comparison of High-Protein, Low-Calorie Foods

To help visualize your options, here is a comparison of some popular high-protein foods, including their approximate nutritional values per serving and key advantages.


Food (4-ounce serving)	Protein (g)	Calories	Key Advantage
Chicken Breast (skinless)	~31	~140	Highly versatile, widely available
Cod	~25	<120	Very lean, quick-cooking
Low-Fat Greek Yogurt (4oz)	~11	~70	Creamy, high in probiotics
Tofu (firm)	~9	<90	Complete plant protein, flexible
Lentils (4oz cooked)	~10	~130	High in fiber, affordable plant source

A Simple Recipe for a High-Protein, Low-Calorie Meal

Here is an easy idea for putting these ingredients to use:

Lemon Herb Chicken Salad

Chop or shred 4 ounces of cooked skinless chicken breast.
Mix with 1/4 cup of low-fat Greek yogurt (a healthy substitute for mayonnaise), a squeeze of lemon juice, and chopped fresh herbs like dill or chives.
Serve over a bed of mixed greens or with celery sticks for a crunchy, satisfying, and low-calorie lunch.

Considerations for Building Your Diet

When building a diet around these foods, it's important to remember balance. A varied diet ensures you receive a full spectrum of essential vitamins and minerals. While some high-protein foods like lean red meat are beneficial, moderation is key due to higher saturated fat content compared to poultry or fish. A balanced intake of all three macronutrients is crucial for long-term sustainable health and energy levels, so pair your protein with fiber-rich non-starchy vegetables and complex carbohydrates. A high-protein diet alone is not a magic bullet; it must be combined with regular exercise and a slight calorie deficit to achieve weight loss goals. Consulting a healthcare professional or dietitian can provide personalized guidance to ensure your diet is appropriate for your individual needs. Find more balanced diet information at the Mayo Clinic Healthy Lifestyle site.

Conclusion

Choosing foods that are high in protein and low in calories is a fundamental strategy for anyone looking to manage their weight or improve their body composition. By incorporating a variety of lean meats, fish, dairy, and plant-based proteins into your daily meals, you can boost satiety, support muscle mass, and aid your metabolism. These nutrient-dense options provide the fuel you need to feel full and energized while keeping your overall caloric intake in check. From grilled chicken breast and seared cod to lentil soup and Greek yogurt, the options are plentiful and delicious, proving that healthy eating doesn't have to be restrictive or bland.

Frequently Asked Questions

Some of the best options include skinless chicken breast, white fish like cod, low-fat Greek yogurt, eggs, lentils, and tofu. These foods offer a high protein-to-calorie ratio, making them ideal for weight management.

Yes, it can. A high-protein diet promotes satiety, boosts metabolism due to the thermic effect of food, and helps preserve lean muscle mass during weight loss, all of which contribute to fat loss.

Absolutely. Plant-based foods like lentils, tofu, edamame, and chickpeas are excellent sources of both protein and fiber. Soy products like tofu and edamame are complete proteins, while combining other plant sources can ensure you get all essential amino acids.

You can add lean chicken or turkey to salads, use low-fat Greek yogurt in smoothies or as a sour cream substitute, snack on cottage cheese, or incorporate lentils and chickpeas into soups, stews, and salads. Eggs are great for any meal of the day.

Studies generally suggest that a high-protein diet does not cause harm to the kidneys in healthy adults. However, if you have pre-existing kidney disease, it is crucial to consult a doctor before increasing your protein intake.

Protein is digested more slowly than carbohydrates, which helps you feel fuller for a longer period. It also influences appetite-regulating hormones like GLP-1 and PYY, increasing satiety signals and decreasing hunger hormones.

For breakfast, try a nonfat Greek yogurt bowl topped with berries and chia seeds, a veggie omelette using egg whites, or a high-protein smoothie made with protein powder, low-fat milk, and fruit.