Incorporating high-protein, low-calorie foods into your diet is a smart strategy for anyone aiming for weight loss, muscle gain, or simply a healthier lifestyle. Protein is essential for satiety, helping you feel fuller for longer and manage your calorie intake effectively. Dietary guidelines in the United States recommend that adults obtain 10% to 35% of their daily calories from protein, but individual needs vary based on factors like age, sex, activity level, and health status. Understanding your options for protein-rich, low-calorie foods empowers you to make informed choices that align with your personal health and fitness goals.
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A carton of fresh eggs, a versatile and readily available high protein low calorie food, perfect for starting your day or as a post-workout snack.
When selecting high-protein foods, prioritize options that deliver at least 10 grams of protein per serving. For optimal calorie-to-protein ratio, aim for foods where protein contributes to more than 20% of the total calories per serving. Lean protein sources are particularly beneficial for meeting these nutritional benchmarks. According to the U.S. Department of Agriculture (USDA), lean meat is defined as containing less than 10 grams of total fat and 4.5 grams or less of saturated fat per 100-gram serving. This category includes specific cuts of red meat like loin and round, as well as ground meat that is at least 90% lean.
Beyond lean meats, a variety of other foods offer excellent sources of lean protein, including skinless poultry, fish, nuts, beans and legumes, tofu, eggs, and low-fat or nonfat dairy products. Let’s explore some of the top high protein low calorie food choices you can easily incorporate into your diet.
Top High Protein Low Calorie Food Choices
This section highlights some of the best food options that are both high in protein and low in calories, making them ideal for a healthy eating plan.
1. Skinless Chicken Breast
Chicken breast is a staple for those looking to boost their protein intake while managing calories. A 3.5-ounce (100-gram) serving of cooked boneless, skinless chicken breast delivers an impressive 32 grams of protein with just 158 calories and 3 grams of fat. Its versatility in cooking makes it easy to include in various meals. Opt for healthy cooking methods like baking, broiling, grilling, pressure cooking, or air frying to maintain its low calorie profile.
2. Turkey Breast
Another lean protein powerhouse from the poultry family is turkey breast. A 3.5-ounce (100-gram) serving of cooked boneless, skinless turkey breast provides 30 grams of protein, 147 calories, and a mere 2 grams of fat. Beyond protein, turkey is also rich in essential nutrients like zinc, selenium, choline, and vitamin B12, contributing to overall health and well-being. Enjoy turkey in salads, sandwiches, pasta dishes, soups, or casseroles for a protein-packed meal.
3. White Fish
White fish varieties such as cod, halibut, tilapia, and haddock stand out as low-calorie and high-protein options. A 3.5-ounce (100-gram) serving of white fish offers 19 grams of protein, 134 calories, and 5.8 grams of fat. These fish are not only lean but also packed with heart-healthy fats and essential nutrients like vitamin D, selenium, vitamin B12, magnesium, and phosphorus. Choose baking, broiling, steaming, or grilling over frying to keep your white fish dishes healthy and low in calories.
4. Shellfish
Shellfish, including shrimp, crab, lobster, squid, oysters, and scallops, are excellent sources of protein while being remarkably low in calories. For instance, a 3.5-ounce (100-gram) serving of shrimp boasts 22.8 grams of protein with only 119 calories and less than 2 grams of fat. Shellfish are also nutrient-dense, providing zinc, selenium, iron, and vitamin B12, making them a valuable addition to a balanced diet.
5. Eggs
Eggs are a nutritional powerhouse and a fantastic way to start your day with a protein boost. Two large eggs (100 grams) provide over 12 grams of protein, 143 calories, and 9.5 grams of fat. While the egg white is primarily protein, the yolk is rich in vitamins and minerals like vitamin D, choline, phosphorus, and vitamin A. Eggs are incredibly versatile and can be enjoyed as breakfast, snacks, or as part of any meal. Hard-boiled eggs are a convenient grab-and-go snack, perfect for a quick protein fix.
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A sliced hard-boiled egg seasoned with salt and pepper, showcasing a simple, yet effective high protein low calorie snack option.
6. Greek Yogurt
Nonfat plain Greek yogurt is a protein-packed dairy option with minimal calories. A 5.5-ounce (156 grams) serving of nonfat plain Greek yogurt delivers 16 grams of protein, just 92 calories, and less than 1 gram of fat. It’s also a good source of calcium, phosphorus, potassium, and selenium. Enjoy Greek yogurt in smoothies, parfaits, fruit salads, or as a healthy substitute for sour cream. Adding a sprinkle of low-sugar granola and fresh fruit enhances its fiber and nutrient content.
7. Cottage Cheese
Cottage cheese is another dairy product that offers a significant amount of protein. One cup (226 grams) of low-fat cottage cheese provides a remarkable 28 grams of protein, with only 163 calories and 2.3 grams of fat. It’s also rich in calcium, selenium, vitamin B12, phosphorus, and riboflavin (vitamin B2). Cottage cheese is versatile and can be incorporated into both sweet and savory dishes, serving as a satisfying snack or a component of a main meal.
8. Tofu
Tofu, a plant-based protein derived from soybeans, is pressed into blocks of varying firmness. It’s naturally high in protein and low in calories. A half-cup (126 grams) of firm tofu contains 21.8 grams of protein, 181 calories, and 11 grams of fat. The majority of fat in tofu is healthy unsaturated fat. Tofu is a complete plant-based protein, providing all essential amino acids. It also offers calcium, manganese, copper, and selenium. Tofu can be prepared in numerous ways, making it a versatile substitute for animal protein. Baked tofu cubes make for a crispy, protein-rich snack.
9. Edamame
Edamame, or immature soybeans in their pods, is another complete plant-based protein source. One cup (155 grams) of shelled edamame provides over 18 grams of protein, 188 calories, and 8 grams of fat. Edamame is also a good source of fiber, iron, vitamin C, and calcium. Enjoy edamame as a standalone snack, seasoned to your liking, or add it to stir-fries and salads for a protein and nutrient boost.
10. Pork Loin
Pork loin, a leaner cut of red meat, can be surprisingly low in fat and calories while being high in protein. A 3.5-ounce (100-gram) serving of pork loin with visible fat removed provides 26 grams of protein, 143 calories, and 3.5 grams of fat. Pork loin’s versatility allows it to pair well with both sweet and savory sauces, making it a flexible protein choice for any meal.
11. Almonds with String Cheese
For a convenient and portable snack, combine almonds and part-skim string cheese. This pairing offers a filling, high-protein option. One ounce of part-skim mozzarella cheese with 1 ounce of raw almonds provides approximately 250 calories, 13 grams of protein, and 3 grams of fiber.
12. Cottage Cheese and Diced Tomatoes
Low-fat cottage cheese shines again as a quick and easy high-protein snack. Just one-half cup provides 14 grams of protein and less than 90 calories. Stirring in diced fresh tomatoes adds flavor and nutrients, creating a satisfying and healthy snack. For a sweeter option, mix cottage cheese with berries, sliced peaches, or pears and a sprinkle of cinnamon.
13. Apple Slices Wrapped in Turkey
Combine the lean protein of turkey breast with the sweetness and crunch of apple slices for a balanced and satisfying afternoon snack. A medium apple with skin provides about 95 calories, 1 gram of protein, and 3 grams of fiber. Pair apple wedges with 2 ounces of thinly sliced turkey for an additional 12 grams of protein and only 62 calories.
14. Roasted Chickpeas
Roasted chickpeas are a crunchy and satisfying snack that aligns with your nutritional goals. Chickpeas are versatile and can be seasoned with a variety of spices, from sweet to savory to spicy. A 1-cup serving of drained and rinsed chickpeas offers 10.7 grams of protein, 210 calories, 9.6 grams of fiber, and nutrients like vitamin B6, folate, manganese, and phosphorus. Premade roasted chickpeas are also readily available for convenience.
15. Tuna Salad
Canned tuna is another convenient and healthy fish that is high in protein. Three ounces (85 grams) of light tuna in water contains about 21 grams of protein and 98 calories. Tuna is also a good source of heart-healthy omega-3 fatty acids. For a healthier tuna salad, use plain Greek yogurt instead of mayonnaise or simply season with lemon juice and dill. Serve with whole-grain crackers for a complete snack or light meal.
16. Jerky
Jerky is a classic portable snack perfect for on-the-go protein. A 1.5-ounce (42.5 grams) serving of beef jerky strips or sticks provides around 14 grams of protein and 174 calories. For a healthier choice, opt for jerky with less than 300 milligrams of sodium per serving and minimal added sugars and artificial ingredients.
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A close-up view of beef jerky, highlighting its texture and portability as a high protein low calorie snack suitable for busy lifestyles.
Low-Calorie High-Protein Meal Ideas
To maintain a low calorie intake, aim for meals around 400 calories, with protein and carbohydrates each contributing about 25% of the calories. Load up on vegetables to add volume and nutrients without significantly increasing calories.
17. Baked Chicken with Vegetables
Sheet pan meals are a simple way to prepare a nutritious and low-cleanup meal. Arrange chicken breasts and chopped vegetables like broccoli, bell peppers, zucchini, and carrots on a sheet pan. Drizzle with a small amount of olive oil, season as desired, and bake or roast until chicken is cooked and vegetables are tender-crisp.
18. Shrimp Tacos
Sauté shrimp with your favorite seasonings until cooked. Fill 6-inch corn tortillas with the shrimp, shredded cabbage, cilantro-lime dressing, and fresh pico de gallo. Fish can be substituted for shrimp if preferred.
19. Quinoa and Ground Turkey Stuffed Peppers
Revamp traditional stuffed peppers by using nutrient-rich quinoa instead of white rice and lean ground turkey instead of beef. Use cheese sparingly to keep fat and calories in check.
20. Coconut Curry Tofu
Curry is an excellent dish for incorporating tofu, creating a flavorful, plant-based, and protein-rich meal. Prepare your curry sauce and bake or pan-fry the tofu separately. Combine them for a delicious and nutritious dish.
21. Chicken and Vegetable Stir-Fry
A classic and simple lean-protein meal is chicken and vegetable stir-fry. Serve with cauliflower rice or quinoa instead of white rice for added nutritional benefits and lower calorie count.
What to Limit on a Low-Calorie, High-Protein Eating Plan
For healthy weight loss, women may aim for around 1,500 calories per day, and men around 1,800 calories, though individual needs vary. Generally, reducing daily calorie intake by 500 calories can lead to a weight loss of about 1 pound per week.
When focusing on a low-calorie, high-protein diet, it’s important to consider the overall nutrient profile of your food choices. Limit foods high in saturated fats, with dietary guidelines recommending less than 10% of daily calories from saturated fats.
Other foods to limit include:
- Added sugars: Found in sugar-sweetened beverages, cereals, desserts, candies, and even some flavored yogurts and condiments.
- Processed foods: Often high in calories, saturated fats, sodium, and added sugars.
- Refined carbohydrates: While carbohydrates are part of a balanced diet, prioritize complex carbohydrates and fiber-rich sources. Limit refined carbohydrates, but ensure adequate fiber intake from whole vegetables, fruits, whole grains, nuts, seeds, beans, and legumes, which are crucial for gut health, heart health, and metabolic health.
Consult with a healthcare provider or registered dietitian nutritionist to determine your individual daily calorie and nutrient needs.
Summary
High-protein, low-calorie foods are valuable components of a healthy eating pattern. Meals and snacks rich in protein promote satiety and help manage calorie intake. Aim for high-protein snacks containing at least 10 grams of protein and incorporate lean protein sources like lean meats, skinless poultry, fish, eggs, low-fat dairy, nuts, seeds, and legumes into your diet. Minimize consumption of foods high in saturated fats and added sugars, as well as heavily processed foods to maximize the benefits of a high protein low calorie approach to eating.
