Which Food is High in Protein but Low in Calories?

October 25, 2025 •

4 min read

According to Healthline, some high-protein, low-calorie foods can help you feel full and boost metabolism. Knowing which food is high in protein but low in calories can be a game-changer for weight management and overall health, providing essential nutrients without excessive energy intake.

Quick Summary

A multitude of options exist for those seeking foods high in protein yet low in calories, including lean meats, certain fish, low-fat dairy products, and various plant-based sources. Focusing on these nutrient-dense choices supports muscle maintenance, satiety, and healthy weight goals. The key is to prioritize lean, unprocessed options from diverse sources.

Key Points

Lean Meats: Chicken and turkey breast, along with lean beef cuts, are excellent animal-based protein sources with low-calorie counts.
Seafood Variety: Incorporate white fish like cod and shellfish like shrimp for high-protein, low-fat content.
Low-Fat Dairy: Opt for non-fat Greek yogurt and low-fat cottage cheese to boost protein while keeping calories in check.
Plant-Powered Proteins: Utilize legumes, tofu, and edamame for complete protein sources with added fiber.
Egg Whites: For a nearly pure protein source with very few calories, egg whites are a perfect addition to many meals.
Increased Satiety: High-protein diets help increase feelings of fullness, which can lead to reduced overall calorie intake and aid in weight loss.
Metabolic Boost: The thermic effect of protein is higher than other macronutrients, meaning more calories are burned during digestion.
Muscle Preservation: Adequate protein intake is vital for preserving lean muscle mass during weight loss, which helps maintain a healthy metabolism.

Maximizing Your Nutrition with Lean Proteins

Eating a diet rich in protein is crucial for building and repairing tissues, producing hormones, and supporting immune function. When you also prioritize foods with a low-calorie count, you create a powerful combination for weight management and improved body composition. This approach helps maintain muscle mass while reducing overall caloric intake, leading to sustainable weight loss. The following guide details the best food choices and strategies for incorporating them into your daily meals.

Animal-Based Protein Sources

Lean animal proteins offer a complete amino acid profile, making them highly effective for muscle repair and growth. They are also among the most popular high-protein, low-calorie options available.

Skinless Chicken or Turkey Breast: These are classic staples in low-calorie, high-protein diets. A 3-ounce serving of cooked chicken breast can offer over 25 grams of protein for around 150 calories. They are extremely versatile and can be grilled, baked, or shredded for salads and sandwiches.
White-Fleshed Fish: Cod, halibut, and tilapia are excellent choices. A 3.5-ounce serving of cooked cod, for example, provides about 20 grams of protein for only 90 calories. They are tender and absorb marinades well.
Shellfish (Shrimp, Scallops): Shrimp is particularly impressive, offering over 20 grams of protein per 3-ounce serving for about 100 calories. They are quick to cook and great in stir-fries or alongside vegetables.
Lean Beef (Tenderloin, Sirloin): While red meat can be higher in calories, choosing lean cuts and trimming excess fat provides a protein-rich option. A 3-ounce serving of lean beef can provide over 20 grams of protein.
Egg Whites: The egg white is almost pure protein, with no fat or cholesterol. Six egg whites offer roughly 20 grams of protein for just over 100 calories. This makes them ideal for omelets and scrambles.

Plant-Based Protein Powerhouses

For those following a vegetarian, vegan, or flexitarian diet, there are abundant plant-based foods high in protein but low in calories. These often come with the added benefit of fiber, which aids digestion and promotes satiety.

Legumes (Lentils, Chickpeas, Beans): Lentils are a nutritional powerhouse. A half-cup of cooked lentils offers 9 grams of protein with a substantial amount of fiber. Chickpeas and other beans are similarly nutrient-dense.
Tofu and Tempeh: Derived from soybeans, these offer a complete protein source for plant-based diets. Firm tofu provides about 9 grams of protein per 3-ounce serving. They can be baked, fried, or crumbled for various dishes.
Edamame: These young soybeans can be enjoyed as a snack or added to salads and stir-fries. A 100-gram serving provides 11 grams of protein.

Low-Fat Dairy and Protein

Dairy products can be an excellent way to add protein, but it's important to choose low-fat or non-fat versions to keep the calories down.

Greek Yogurt: This is a favorite for its high protein content. A cup of plain, non-fat Greek yogurt can contain over 20 grams of protein, making it a perfect snack or breakfast base.
Cottage Cheese: Low-fat cottage cheese is another protein champion. One cup can deliver over 23 grams of protein. It can be eaten alone, mixed with fruit, or used in savory recipes.
Skim Milk: A simple and effective way to get more protein, with around 8 grams per cup.

Comparison Table: High-Protein, Low-Calorie Foods


Food Item	Protein per 100g (Approx.)	Calories per 100g (Approx.)	Notes
Chicken Breast (skinless, cooked)	31g	165 kcal	Highly versatile and a lean classic.
Tuna (canned in water)	25g	116 kcal	Convenient and easy to add to meals.
Greek Yogurt (non-fat)	10g	60 kcal	Probiotic-rich and excellent for snacks.
Cottage Cheese (low-fat)	11g	72 kcal	Great for both sweet and savory dishes.
Cod (cooked)	20g	82 kcal	Mild-flavored white fish.
Tofu (firm)	8g	76 kcal	Excellent plant-based, complete protein.
Lentils (cooked)	9g	116 kcal	Packed with protein and fiber.
Egg Whites	11g	52 kcal	Almost pure protein, low fat.

Putting It All Together: Meal Ideas

Integrating these foods into your diet can be simple and delicious. For breakfast, consider a high-protein scramble with egg whites and spinach, or a bowl of Greek yogurt with berries. Lunch can feature a chicken salad made with shredded breast or a tuna sandwich on whole-grain bread. For dinner, baked white fish with steamed vegetables or a hearty lentil soup provides a satisfying and low-calorie meal. For snacks, opt for a small bowl of cottage cheese or a handful of edamame to curb cravings. Remember to vary your protein sources to ensure a wide range of nutrients.

Why High-Protein, Low-Calorie is Effective

This dietary approach works on several fronts. First, protein increases satiety, helping you feel full for longer and reducing your overall calorie intake. Second, protein has a higher thermic effect of food (TEF) than carbohydrates or fats, meaning your body burns more calories to digest it. This helps to boost your metabolism slightly. Lastly, maintaining adequate protein intake is crucial for preserving lean muscle mass, especially during a calorie deficit, which is essential for a healthy metabolic rate. Incorporating these strategies helps create a sustainable and effective path towards your health goals. For further reading, an extensive resource on lean protein can be found on Healthline's website.

Conclusion: Making Smarter Choices

Choosing foods high in protein but low in calories is a fundamental strategy for anyone focused on weight management, muscle gain, or simply healthier eating. From lean poultry and fish to low-fat dairy and versatile plant-based options like tofu and lentils, the options are diverse and delicious. By understanding the nutritional benefits and incorporating these foods into your daily meals, you can boost your metabolism, increase satiety, and effectively work toward your health and fitness objectives. Consistency and variety are key to making this dietary approach a successful part of your lifestyle.

Frequently Asked Questions

Protein is crucial for a low-calorie diet because it promotes satiety, helping you feel full and reducing overall food intake. It also helps preserve lean muscle mass during weight loss and boosts metabolism through the thermic effect of food.

Yes, it is possible to get enough protein from a variety of plant-based foods, even on a low-calorie diet. Combining different sources like legumes, soy products (tofu, tempeh), and certain whole grains can provide all the essential amino acids.

While many fish are high in protein and low in calories, particularly white-fleshed varieties like cod and tilapia, some oilier fish like salmon contain more calories and fat. However, these fats are typically healthy omega-3 fatty acids.

Excellent low-calorie, high-protein snacks include non-fat Greek yogurt, low-fat cottage cheese, a hard-boiled egg, or a handful of edamame. These options help satisfy hunger between meals without adding significant calories.

Cooking methods can affect the overall calorie count. For instance, grilling or baking lean protein sources without added fats will keep calories low. Frying, however, will add extra fat and calories, even to a lean cut of meat.

Complete proteins contain all nine essential amino acids that the body cannot produce on its own. Animal products are typically complete proteins. Incomplete proteins, like most plant-based sources, lack one or more essential amino acids. However, combining different plant proteins can create a complete amino acid profile.

You can easily incorporate more high-protein, low-calorie foods by substituting higher-calorie ingredients. For example, use Greek yogurt instead of sour cream, add shredded chicken breast to salads, or use lentils to bulk up soups and stews.