16 High-Protein Low-Calorie Foods

Whether your goal is to lose weight or build muscle, consuming enough protein while monitoring calorie intake helps reach your goals. So here is a list of the best high-protein, low-calorie foods you can add to your diet today.

Protein is essential for good nutrition and a high-protein diet has been shown to contribute to the development of greater muscle mass, preserve lean body mass, and improve bone health (1, 2, 3). Moreover, high-protein foods are some of the most filling foods and, therefore, consuming sufficient protein while dieting can help prevent overeating.

The current dietary guidelines recommend a minimum dietary protein intake of 0.36 grams of protein per pound of body weight per day, however, research suggests that the optimal protein intake is much higher than the recommended dietary allowance (RDA). Exactly how much protein a person needs will vary based on their height, weight, and personal goals, but the evidence suggests that individuals looking to promote healthy aging, appetite regulation, weight management, muscle building, and athletic performance can benefit from, at least, 0.7 grams of protein per pound of body weight per day (4).

While both animal and plant foods contain protein, plant protein sources do not contain all essential amino acids and have a lower protein-to-calorie ratio than animal protein sources. Overall, animal sources of protein are more efficient at increasing protein intake as they generally contain more calories from protein than fat or carbohydrates, while plant proteins tend to contain more calories from carbohydrates.

Furthermore, leaner cuts of meat and low-fat dairy products have a higher protein-to-calorie ratio than those higher in fat. Since protein and carbohydrates contain 4 calories per gram and fat contains 9 calories per gram, the less fat a protein source contains the fewer calories it will contain. Therefore, the most low-calorie, high-protein foods tend to be low in fat and carbohydrates.

List of Low-Calorie, High-Protein Foods

Here is a ranking of the highest protein foods with the lowest calorie content.

1. Shrimp

Shrimp is the highest protein, low-calorie food. While not as rich in essential nutrients as other seafood, shrimp is an incredibly lean source of protein, containing less than 1 gram of protein per 100 grams, making it one of the highest protein foods. A single 4-ounce serving of shrimp provides as much protein as a scoop of protein powder with fewer calories. Shrimp is great in stir-fries, taco bowls, paellas, or on the grill.

Nutrition Facts of Shrimp, per 100-gram serving of raw shrimp (5)

• Protein: 20.1 grams
• Calories: 85

2. Cod

Cod, along with other white fish such as tilapia, haddock, and flounder, is a great source of lean protein. While cod is a source of omega-3 fatty acids, it contains less fat than oilier fish, such as salmon and sardines, and therefore has a higher protein content compared to calories. Cod is great grilled, pan-fried, or baked.

Nutrition Facts of Cod, per 100-gram serving of raw cod (6)

• Protein: 17.8 grams
• Calories: 82

3. Chicken Breast

Chicken breasts are the highest protein and lowest calorie cut of poultry. Chicken breasts have less fat than any other cut of chicken and breasts contain almost 20% more protein than chicken thighs. Chicken is also a rich source of micronutrients, as chicken breasts contain B12, iron, and zinc. Chicken breasts are very versatile and can be enjoyed in pasta, salads, casseroles, or simply cooked on the grill.

Nutrition Facts of Chicken Breast, per 100-gram serving of raw, skinless chicken breast (7)

• Protein: 22.5 grams
• Calories: 106

4. Egg Whites

While both the yolk and white are good sources of protein, egg whites contain fewer calories compared to whole eggs and, therefore, have a higher protein-to-calorie ratio. Egg whites are 99% protein with almost no fat or carbohydrates. That said, both whole eggs and egg whites can be included in a healthy diet, and whole eggs contain more micronutrients overall. Egg whites can be used in oatmeal, egg muffins, or scrambled on their own.

Nutrition Facts of Egg Whites, per 100-gram serving of raw egg whites (8)

• Protein: 10.9 grams
• Calories: 52

5. Turkey Breast

In addition to chicken breasts, turkey breasts are a great source of lean protein. While the skin-on, bone-in version is perfect for celebrations, skinless turkey breasts pack 27 grams of protein per 4-ounce serving, as well as a significant amount of B vitamins and magnesium. Turkey breast can be baked or grilled and used in salads or pasta, while sliced turkey breast can used in sandwiches. Turkey breast can also be found in ground forms.

Nutrition Facts of Turkey Breast, per 100-gram serving of raw, skinless turkey breast (9)

• Protein: 23.7 grams
• Calories: 114

6. Bison

Bison is an often-overlooked source of lean protein and is one of the best high-protein, low-calorie foods. Along with other game meat, bison is an excellent source of protein, B vitamins, iron, and zinc, and lean cuts of bison have a better protein-to-calorie ratio than lean beef. Bison steaks can be cooked on the grill, while ground bison be used to make burgers or meatballs, or used to replace ground beef in any of your favorite high-protein recipes.

Nutrition Facts of Bison, per 100-gram serving of raw, ground bison (10)

• Protein: 21.6 grams
• Calories: 106

7. Lean Steak

While steak might not be thought of as a lean protein source, as many cuts of steak are high in saturated fats, there are many cuts of lean steak that are great low-calorie, high-protein foods. Cut of beef such as top round steak, eye of the round steak, sirloin steak, and loin steak are high in protein and low in fat. In fact, lean cuts of beef are similar in nutritional value to chicken and beef contains many micronutrients including iron, zinc, phosphorus, magnesium, and B vitamins. Steak is great on the grill or used as a protein source for salads, sandwiches, or bowls.

Nutrition Facts of Lean Steak, per 100-gram serving of raw, grass-fed, lean-only, strip steak (11)

• Protein: 23.1 grams
• Calories: 117

8. Canned Tuna

Like shrimp and cod, tuna is a great source of lean protein. While all cuts of tuna are high in protein and rich in healthy fats, canned tuna tends to be leaner overall. Canned tuna can be found packed in water or oil; however, water-packed tuna is lower in calories as it contains less fat. Tuna can be used to make tuna salad, added to pasta salad, or used in casseroles or poke bowls.

Nutrition Facts of Tuna, per 100-gram serving of canned tuna, in water (12)

• Protein: 23.6 grams
• Calories: 128

9. Skyr

Skyr is a fermented Icelandic dairy product with resembles yogurt but has a thicker consistency and milder flavor. Since it’s made from skim milk, skyr is a low-fat protein source, which makes it a low-calorie food. In addition to being high in protein, skyr is a good source of probiotics and the extensive straining process used to make skyr removes more of the whey, which makes it lower in lactose and more suitable for people with mild lactose intolerance problems. Skyr can be enjoyed with berries and granola for breakfast, used as a topping for baked oatmeal, or enjoyed as is as a protein-rich snack.

Nutrition Facts of Skyr, per 100-gram serving of Icelandic non-fat skyr (13)

• Protein: 10.7 grams
• Calories: 60

10. Non-Fat Greek Yogurt

While all styles of yogurt contain protein, non-fat Greek yogurt contains the most. Greek yogurt has more protein than regular yogurt because the straining process removes whey and other liquids, which concentrate the protein content. Furthermore, low-fat Greek yogurt contains less fat than regular Greek yogurt, which ensures it has a higher protein-to-calorie ratio. Greek yogurt is great with granola, oatmeal, baked goods, or used to make salad dressings or dips.

Nutrition Facts of Greek Yogurt, per 100-gram serving of plain, non-fat, Greek yogurt (14)

• Protein: 10.3 grams
• Calories: 59

11. Low-Fat Cottage Cheese

Much like yogurt, cottage cheese is an excellent protein source. Low-fat cottage cheese contains more protein and fewer calories than full-fat cottage cheese, with 12 grams of protein per 72 calories versus 11 grams of protein per 82 calories, however, all forms of cottage cheese are high-protein foods. Cottage cheese is a versatile ingredient that can be used in salads, breakfast bowls, pasta sauces, pancakes, or as a simple snack.

Nutrition Facts of Low-Fat Cottage Cheese, per 100-gram serving of 1% milkfat cottage cheese (15)

• Protein: 12.4 grams
• Calories: 72

12. Pork Loin

Although many cuts of pork are higher in fat than fish, poultry, and lean beef, pork is still a great source of low-calorie protein. Pork loin, as well as pork tenderloin, pork chops, and pork sirloin roast, is lower in fat than pork belly, shoulder, or bacon, and has a better ratio of protein compared to calories. Pork loin is great on the grill, in the oven, or cooked in sliced and added to noodles.

Nutrition Facts of Pork Loin, per 100-gram serving of raw, boneless pork top loin (16)

• Protein: 22.4 grams
• Calories: 132

13. Salmon

While salmon is higher in fat than shrimp, white fish, or tuna, it is still a great source of lean protein. The fats in salmon are considered healthy fats as they are essential omega-3 fatty acids, which are beneficial for cardiovascular health, brain functions, and inflammation. Salmon is good grilled or baked, used in bowls or tacos, or added to salad as a source of protein.

Nutrition Facts of Salmon, per 100-gram serving of Atlantic, wild, raw salmon (17)

• Protein: 19.8 grams
• Calories: 142

14. Ground Turkey

In addition to turkey breasts, ground turkey is a good source of lean protein. Ground turkey can be found in several fat percentages, ranging from 4% fat to 15% fat, however, all forms of ground turkey are high-protein, low-calorie foods. Ground turkey is a good lean protein replacement for ground beef and can be used for everything from burgers to chili to bowls or for meal prep.

Nutrition Facts of Ground Turkey, per 100-gram serving of raw, ground, turkey (18)

• Protein: 19.7 grams
• Calories: 148

15. Tofu

Tofu is the highest protein and lowest calorie plant-based protein source. Unlike many other vegetarian protein sources, tofu is a complete protein source, as it contains all essential amino acids, however, it does that contain them in the optimal ratio. Nevertheless, tofu contains a good amount of protein, as well as a decent amount of fiber and healthy fats. Tofu is good grilled, pan-fried, or roasted, and works well in curries, stir-fries, and sandwiches.

Nutrition Facts of Tofu, per 100-gram serving of raw, firm, tofu (19)

• Protein: 17.3 grams
• Calories: 144

16. Lean Ground Beef

Ground beef comes in many fat percentages and lean ground beef has a food protein-to-calorie ratio. While 80% lean ground beef is still relatively high in fat, 90% and 95% lean ground beef is lower in fat, including saturated fat, and therefore contains fewer calories compared to protein. Lean ground beef can be used in any recipe that calls for ground beef, including burgers, burger bowls, pasta dishes, and casseroles.

Nutrition Facts of Lean Ground Beef, per 100-gram serving of 90% lean meat / 10% fat, raw, ground, beef (20)

• Protein: 20 grams
• Calories: 176

Ranking of High-Protein, Low-Calorie Foods

Here is a ranking of highest-protein and lowest-calorie foods based on their ratio of protein content to calorie content.

All nutrition data is based on FoodData Central.

FAQs

The Bottom Line

High-protein, low-calorie foods are foods with a high protein-to-calorie ratio. Consuming adequate protein is important to maintain muscle mass, preserve lean body mass, improve bone health, and can help to support weight loss by increasing metabolic rate and satiety signals. The top low-calorie, high-protein foods include shrimp, cod, chicken breast, egg whites, and turkey breast.