Protein is an essential nutrient, and one of the three primary macronutrients your body needs along with carbohydrates and fats. It plays a crucial role in improving immune function, building and maintaining muscle mass, keeping you satiated, and supporting healthy weight management. In the quest for a protein-rich diet, identifying foods that are high in protein and low in calories is vital for managing your energy intake effectively.
Whether you’re on a weight loss journey, aiming for muscle gains at the gym, or simply seeking a healthier lifestyle, understanding the nutritional content of your meals is essential for achieving your health and fitness goals. We have compiled a comprehensive list of protein-dense foods, including lean meats, plant-based options, snacks, and other meal staples. These foods provide a significant protein boost while keeping calorie counts low, making them ideal additions to your diet.
To be considered high-protein and low-calorie, these foods have no more than 180 calories and at least 6 grams of protein per standard serving.
Read on to discover the best high-protein, low-calorie foods recommended by registered dietitians. We used a standard serving size for each food and sorted them from most to least protein. When you’re done, check out the 10 Best Breakfast Foods for Losing Weight & Gaining Muscle.
High-Protein, Low-Calorie Foods—Ranked From Most to Least Protein
Chicken Breast
Serving size: 4 ounces (112 grams)
Calories: 120
Protein: 26 grams
Packed with lean protein, “Chicken breast is one of the best high-protein, low-calorie foods,” says Kelsey Kunik, RDN, a registered dietitian at Graciously Nourished. Whether grilled, baked, or sautéed, chicken breast provides a protein-rich foundation for meals without adding a ton of calories.
Turkey Breast
Serving size: 3 ounces (85 grams)
Calories: 125
Protein: 26 grams
Rich in lean protein, turkey breast also contains B vitamins, including niacin, which is crucial in energy metabolism. Turkey also contains selenium, which acts as an antioxidant, helping protect cells from damage.
Shrimp
Serving size: 1 cup, cooked (145 grams)
Calories: 132
Protein: 25 grams
Shrimp is a lean source of protein and boasts astaxanthin, a potent antioxidant with anti-inflammatory benefits. Additionally, shrimp contains selenium, which the National Institutes of Health says supports the body’s defense against oxidative stress and contributes to immune system health.
Tofu
Serving size: 1/2 cup (126 grams)
Calories: 181
Protein: 22 grams
“Soy products, such as tofu, are great for providing protein without cholesterol and nutrients such as fiber, calcium, iron, and more,” says Sarah Schlichter, MPH, RDN, a registered dietitian at Bucket List Tummy. Tofu is rich in essential amino acids, making it a complete protein source for vegetarians and vegans. Also, its neutral taste allows it to absorb the flavors of other ingredients, making it a go-to ingredient for both savory and sweet dishes.
Skinless Chicken Thighs
Serving size: 3 ounces (85 grams)
Calories: 150
Protein: 21 grams
Skinless chicken thighs are a protein-rich dark meat, which research shows contains more iron than white meat. Iron is an essential nutrient for energy production and red cell formation.
Canned Tuna
Serving size: 3 ounces (85 grams)
Calories: 122
Protein: 20 grams
Whether canned or fresh, tuna is a high-protein and versatile seafood that goes well in salads and sandwiches, making it an ideal choice for those seeking nutrient-dense options. “Canned tuna is a budget-friendly high-protein choice that’s also low in calories,” says Kunik. “It’s an easy and convenient way to get protein and omega-3 fatty acids in your diet.”
Edamame
Serving size: 1/2 cup (80 grams)
Calories: 112
Protein: 19 grams
This plant-based option is low in calories and a fantastic source of essential nutrients like vitamin K, antioxidants, and fiber. Use edamame beans as a protein source in a bowl or salad, or just enjoy them as a snack. “Keep a bag of shelled edamame in your freezer to toss into pasta, salads, or stir-fries,” recommends Kunik.
Salmon
Serving size: 3 ounces (85 grams)
Calories: 177
Protein: 17 grams
Packed with protein and omega-3 fatty acids, this fatty fish promotes heart health, reduces inflammation, and supports brain function. Salmon is also rich in vitamin D, selenium, and B vitamins, boosting your overall nutrient intake.
Non-fat Greek Yogurt
Serving size: 5.3-oz container (156 grams)
Calories: 92
Protein: 16 grams
This rich and creamy breakfast option pairs well with fruits and granola or on its own. Schlichter says, “Low-fat Greek yogurt offers the same amount of protein as high fat, with less fat. Greek yogurt has much more protein than traditional yogurt and boasts helpful gut-friendly probiotics. Use it as a smoothie base, or add to yogurt bowls, oatmeal, dips, and more.”
Tempeh
Serving size: 1/2 cup (83 grams)
Calories: 160
Protein: 16 grams
Tempeh, originating from fermented soybeans, is a plant-based protein powerhouse with a uniquely nutty flavor and firm texture. This soy-based protein source also contains para probiotics that may enhance athletes’ performance.
Ground Turkey (93% Lean, 7% Fat)
Serving size: 4 ounces, cooked (85 grams)
Calories: 128
Protein: 16 grams
Ground turkey is a lean protein that fits perfectly into a high-protein, low-calorie diet. With 16 grams of protein per 4-ounce serving and only 128 calories, it’s a fantastic choice for those looking to build and maintain muscle mass without consuming excess calories. Versatile and easy to cook, ground turkey can be used in a variety of dishes, from burgers and meatballs to stir-fries and tacos, making it a staple for healthy, protein-rich meals.
Cod
Serving size: 3 ounces (85 grams)
Calories: 70
Protein: 15 grams
Cod is a nutrient-dense fish that not only supplies protein but also offers phosphorus, vital for bone health, and vitamin B12, crucial for nerve function and the formation of red blood cells.
Low-Fat Cottage Cheese
Serving size: 1/2 cup (113 grams)
Calories: 81
Protein: 14 grams
An underrated protein source, low-fat cottage cheese makes for a delicious standalone snack or a versatile ingredient in various dishes. “There’s a reason cottage cheese is being added to everything these days. It’s low in calories, high in protein, and is the perfect dip, smoothie addition, or side to a savory dinner,” explains Kunik.
Jerky
Serving size: 1 serving (28 grams)
Calories: 80
Protein: 10 grams
Typically made from lean meats like beef or turkey, jerky is a low-calorie and convenient option. “Jerky is a shelf-stable, on-the-go protein option, which is great for a snack or addition to lunch. Jerky is also a lean protein source of micronutrients, like iron and zinc,” says Schlichter. However, be mindful of sodium content and select varieties with minimal additives.
Lentils
Serving size: 1/2 cup, cooked (198 grams)
Calories: 113
Protein: 9 grams
Besides being a plant-based protein source, lentils are a rich dietary fiber source supporting digestive health. Schlichter says, “Lentils pack a protein and fiber punch, which are great for satiety and weight management. A cup of lentils offers 18 grams of protein, 16 grams of fiber, and several micronutrients.”
White Beans
Serving size: 1/2 cup, canned white beans (130 grams)
Calories: 150
Protein: 9 grams
Beans are a fantastic addition to salads, sandwiches, stir-fries, and more, adding texture and nutrition to your meals. Rich in potassium for heart health, magnesium for muscle function, and iron for energy production, beans are truly a plant-based protein powerhouse.
“Beans, canned and dry, are a great, plant-based high protein option to add to salads, sandwiches, stir-fries, and more,” says Schlichter. “Beans are also a great source of potassium, which is great for heart health, magnesium, iron, and more.”
Pumpkin Seeds (Pepitas)
Serving size: 1 ounce (28 grams)
Calories: 163
Protein: 8.5 grams
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Pumpkin seeds are a good source of protein as well as fiber, magnesium, and healthy fats. Pair pumpkin seeds with yogurt, bake them into granola or use them as a topping for baked goods like muffins for an extra boost of protein.
Chickpeas
Serving size: 1/2 cup, cooked (82 grams)
Calories: 135
Protein: 7 grams
Beans are a great source of plant-based protein, and chickpeas are some of the best low-calorie options you can buy. Serve chickpeas on your salad, blend into a hummus, or roast up to eat as a healthy high-protein, low-calorie snack.
Egg Whites
Serving size: 2 large (66 grams)
Calories: 35
Protein: 7 grams
Egg whites are a high-protein, low-calorie food, making them an excellent choice for weight management. They’re also rich in branched-chain amino acids (BCAAs), which are crucial for muscle repair and growth.
Eggs
Serving size: 1 large (50 grams)
Calories: 72
Protein: 6 grams
Loaded with essential amino acids, vitamins, and minerals, multiple studies have found that eggs support muscle repair, boost metabolism, and keep you feeling full longer. Their yolks contain healthy fats and essential nutrients like choline, which are crucial for brain health.
“Eggs contain several important micronutrients, such as B vitamins, iron, choline, and more,” Schlichter explains. “Pairing a few eggs and veggies with half of an English muffin or piece of toast is a healthy, low-calorie breakfast.”
