Protein is a crucial component of a balanced diet, essential for maintaining muscle, supporting weight management, and promoting overall health.
However, not all protein sources are created equal—some come with excess fat or carbohydrates that can spike your calorie intake.
To help you stay on track, here are 21 foods that offer a high protein punch without packing in the calories.
- Skinless Chicken Breast
A versatile choice, skinless chicken breast contains over 27 grams of protein and just 133 calories per 3-ounce serving. Prepare a large batch to add to salads, wraps, or pasta throughout the week.
- Skinless Turkey Breast
Similar to chicken, skinless turkey breast provides about 26 grams of protein with only 125 calories per 3-ounce serving. Use it in stews, casseroles, or sandwiches for a lean protein boost.
- Lean Ground Beef
A 4-ounce serving of 97% lean ground beef delivers nearly 25 grams of protein, 6 milligrams of zinc, and 3 milligrams of iron, with just 137 calories. Opt for leaner cuts to keep calories low.
- Skim Milk
With 8.4 grams of protein and 86 calories per cup, skim milk is a great low-fat option. Add it to smoothies or cereals to boost protein intake.
- Low-Fat Greek Yogurt
A 7-ounce serving offers nearly 20 grams of protein and 146 calories. It’s also rich in calcium, making it a nutritious choice for snacks or recipes requiring a creamy texture.
- Peas
Surprisingly high in protein, one cup of peas contains 9 grams of protein and 9 grams of fiber, keeping you full longer. Add them to salads, soups, or pasta.
- Shrimp
Three ounces of shrimp provide over 20 grams of protein and just 84 calories. Shrimp also offer essential nutrients like vitamin B12 and phosphorus.
- Cod
Cod is a lean, heart-healthy fish with 15 grams of protein and only 70 calories per 3-ounce serving. Bake it with lemon and garlic for a flavorful dish.
- Halibut
This fish not only provides 16 grams of protein per 3-ounce serving but also delivers vitamin D, essential for bone and immune health.
- Kidney Beans
Half a cup of kidney beans offers 7.5 grams of protein and 112 calories. They’re a fantastic plant-based protein option for soups and stews.
- Scallops
Elegant and nutritious, scallops provide over 10 grams of protein per 3-ounce serving. Grill them or sear with olive oil for a tasty meal.
- Lentils
With 9 grams of protein and 115 calories per half cup, lentils are rich in fiber and plant-based iron. Add them to soups, stews, or salads.
- Tilapia
A mild-flavored fish, tilapia offers 23 grams of protein with just 111 calories per fillet. Bake, broil, or add it to tacos.
- Black Beans
Half a cup of black beans provides 7 grams of protein and over 8 grams of fiber. Great in salads, soups, or even as a burger patty.
- Chickpeas
Chickpeas contain 7 grams of protein and 6 grams of fiber per half cup. Use them in curries, salads, or as a sandwich filling.
- Tofu
A plant-based complete protein, tofu supplies 10 grams of protein per half cup. Perfect for stir-fries, scrambles, or veggie lasagna.
- Tempeh
Another soy-based option, tempeh offers 17 grams of protein per half cup. Its firm texture works well in sandwiches or stir-fries.
- Egg Whites
With 4 grams of protein and only 18 calories per egg white, they’re a great choice for low-calorie omelets.
- Low-Fat Cottage Cheese
Four ounces of cottage cheese pack 12 grams of protein and fewer than 100 calories. Pair it with fruit for a protein-rich snack.
- Whey Protein
Whey protein powder offers about 17 grams of protein per scoop, making it an ideal post-workout option when blended into a smoothie.
- Low-Fat Swiss Cheese
One slice of low-fat Swiss cheese delivers 8 grams of protein and just 50 calories. Add it to snacks or sandwiches for extra protein.
The Takeaway
Boosting your protein intake doesn’t have to mean increasing your calorie count. By incorporating these high-protein, low-calorie foods into your meals, you can support weight management, muscle growth, and overall health.
