21 Low Calorie, High Protein Foods to Add to Your Diet
Protein is essential for overall health. These low-calorie protein sources can help you meet your needs without getting too many calories.
Published on December 16, 2024
Next up video playing in 10 seconds
21 Low Calorie, High Protein Foods to Add to Your Diet
Discover 21 high-protein, low-calorie foods to balance your diet and boost your health!
Protein in your diet, and plenty of it, is vital for your overall health.
But it’s wise to pick your proteins carefully. Some foods high in protein also contain lots of fat or carbohydrates, which can ratchet up the calorie count more than you’d like.
Finding foods that are both low in calories and high in protein can be tricky — but it’s not impossible.
For a high-protein choice, aim for about 10 grams (g) of protein or more per serving, says Dawn Jackson Blatner, RDN, a registered dietitian-nutritionist based in Chicago and the author of The Superfood Swap. For something that’s also low-calorie, you can use the U.S. Food and Drug Administration’s (FDA) benchmark of 120 calories or less per 100 g for a meal or main dish, she says.
Here are options that check both nutritional boxes.
1. Skinless Chicken Breast
“Chicken is one of the most versatile proteins,” says Blatner. A 3-ounce (oz) serving provides more than 27 g of protein and only 133 calories, per the U.S. Department of Agriculture (USDA). Blatner recommends cooking a large batch of chicken breast for salads, lunch wraps, or pasta throughout the week.
2. Skinless Turkey Breast
Like chicken, skinless turkey breast is low in calories and high in protein (it has 125 calories and nearly 26 g of protein per 3 oz serving) — and just as versatile. Add it to soups and stews, casseroles, and sandwiches.
3. Lean Ground Beef
Beef is an excellent source of protein and zinc (an immune-boosting mineral) and a good source of iron (a mineral necessary for growth and development), says Blatner. A 4 oz serving of 97 percent lean ground beef provides nearly 25 g of protein, nearly 6 milligrams (mg) of zinc (about 55 percent of your daily value, or DV), and 3 mg of iron (about 17 percent of your DV). Cuts of beef higher in fat will be higher in calories, too, so look at fat percentages. Ninety-seven percent lean beef, for example, contains just 137 calories per 4 oz serving.
4. Skim Milk
Skim milk is a protein-rich dairy option that is also low in calories and fat. “Skim milk is a great option for those watching their saturated fat intake,” says Brooke Baird, RDN, a registered dietitian-nutritionist in Manhattan, Kansas. A single cup of skim milk provides 8.4 g of protein, 86 calories, and less than 1 g of fat. Baird suggests adding skim milk to your cereal or smoothie.
5. Low-Fat Greek Yogurt
Low-fat Greek yogurt is an excellent ingredient to boost protein (and often save calories) in recipes that call for a creamy base, like a veggie dip, froyo bark, and creamy sauces. It provides nearly 20 g of protein and only 146 calories per 7 ounces. It’s also a good source of bone-building calcium (230 mg per 7 oz, or nearly 18 percent of your DV), a nutrient most people don’t get enough of, says Blatner. “Choose unsweetened plain Greek yogurt for the most protein and least amount of added sugar,” she says.
6. Peas
You might think of them as a mere side dish, but peas are a surprisingly good source of protein (nearly 9 g in 1 cup). And since they pack nearly 9 g of fiber per cup, they’re also satiating. Pop some into a pasta dish or green salad.
7. Shrimp
Each 3 oz serving of cooked shrimp contains more than 20 g of protein and just 84 calories. Shrimp also provides vitamin B12, a water-soluble vitamin that keeps blood and nerve cells healthy, Blatner says. Plus, shrimp offers phosphorus, a mineral that plays a supporting role in bone health, she adds.
8. Cod
“Cod is an excellent lean protein and heart-healthy food choice,” says Baird. A 3 oz serving provides 15 g of protein and just 70 calories. Plus, its mild flavor works with many different seasonings. “I love to prepare cod by baking it with lemon and garlic or by adding it to a salad as a protein source,” Baird notes.
9. Halibut
Halibut has some unique nutritional attributes beyond its protein content (which sits at nearly 16 g per 3 oz serving). “It’s one of the few dietary sources of vitamin D, an important nutrient for bones and immunity,” notes Blatner. Each 3 oz serving of halibut provides 4 micrograms (mcg) of vitamin D, which is 20 percent of your DV. Blatner recommends using cooked cod in fish tacos or on a whole-grain bun with an avocado-based tartar sauce.
10. Kidney Beans
When making a chili or stew, crack open a can of kidney beans for plant-based protein low in calories. Each ½ cup adds 7.5 g of protein and just 112 calories.
11. Scallops
Scallops add a touch of elegance to any meal and more than a touch of protein (10-plus g of protein per 3 oz serving). “Serve olive oil–seared scallops on garlic and herb-mashed cauliflower and asparagus,” Blatner suggests. “Or grill a scallop skewer and serve with chimichurri.”
12. Lentils
Blatner is a fan of lentils for their ample fiber content — nearly 8 g per ½ cup. “They’re also an excellent source of plant-based iron, a mineral needed for healthy blood and energy, and an excellent source of folate, a B vitamin needed for heart health and healthy cell development,” she says. A ½ cup of lentils provides nearly 4 mg of iron (nearly 20 percent of DV) and 179 mcg of folate (nearly 45 percent of DV). Plus, it provides 9 g of filling protein and 115 calories.
13. Tilapia
Tilapia is a mild-flavored white fish low in calories (111 per 87 g fillet) and high in protein (nearly 23 g). It mixes easily with many flavor combinations. Use it as a protein foundation in tacos, bake it in a lemon herb marinade, or broil it with garlic and Parmesan.
14. Black Beans
Black beans pack a powerful fiber-protein punch in a low-calorie package. Each ½ cup serving supplies more than 8 g of fiber and 7 g of protein. Use these legumes in brownies or mash them into meatless burgers.
15. Chickpeas
Give protein-rich, low-calorie meals a jump-start with chickpeas. When mashed, these beans make a tasty filling for sandwiches or wraps. When whole, chickpeas add protein (more than 7 g per ½ cup) and fiber (more than 6 g) to soup or curry dishes.
16. Tofu
“Tofu contains all essential amino acids, making it a complete protein,” says Baird. Essential amino acids are those our bodies can’t make and therefore must get from food. They’re necessary for muscle growth and tissue repair. Though they’re most often found in animal foods, tofu supplies them in plant-based form. “It’s the perfect addition to stir-fry, veggie lasagna, or breakfast egg scramble,” says Baird. A ½ cup adds 10 g of protein to your meal.
17. Tempeh
Tempeh is another source of complete plant-based protein (nearly 17 g per ½ cup), says Blatner. As a fermented soy-based food, it’s related to tofu but has a firmer texture. “Soybean foods like tempeh also contain isoflavones, a compound that supports heart, bone, and brain health,” she notes. Blatner’s favorite way to use tempeh is as an alternative to bacon in a BLT sandwich. Season sliced tempeh with black pepper, cumin, maple syrup, and coconut aminos and pair it with lettuce and tomato.
18. Egg Whites
Leaving out the yolk reduces calories in eggs — nearly 72 calories per large whole egg versus nearly 18 calories per large egg white. “Egg whites are a great choice for individuals looking to limit cholesterol and those trying to lose weight,” Baird says. An egg white omelet is a simple, high-protein way to start the day. Each large egg white provides nearly 4 g of protein.
19. Low-Fat Cottage Cheese
A single serving (4 oz) of cottage cheese packs nearly 12 g of protein and less than 100 calories. It’s also rich in calcium at 125 mg per serving (12.5 percent DV). Enjoy low-fat cottage cheese with fruit, blended in a dip, or as a pasta filling.
20. Whey Protein
“Whey protein is an excellent source of high-quality protein, and it’s highly digestible compared to other protein sources,” says Baird. Mix it into a post-workout smoothie or serving of yogurt for nearly 17 g of protein per scoop (the exact amount of protein varies depending on the brand of protein powder).
21. Low-Fat Swiss Cheese
To save calories and retain protein, choose low-fat Swiss cheese. Sprinkle it on your eggs, add to a snack plate, or pair it with crackers, Baird suggests. One slice of low-fat Swiss provides 50 calories and nearly 8 g of protein.
The Takeaway
- Protein is key for losing or maintaining weight and building muscle.
- You may need to get a little strategic in your food choices to boost your protein intake without going overboard on calories.
- Plenty of legumes, lean meats, poultry, and low-fat dairy foods can be high in protein and low in calories.
Meet Our Experts
Reyna Franco, RDN
Medical Reviewer
Member of American College of Lifestyle Medicine
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American Col...
Sarah Garone
Author
Sarah Garone is a licensed nutritionist, registered nutrition and dietetics technician, freelance health and wellness writer, and food blogger in Mesa, Arizona. She has written for...
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
- Why Is Protein Important in Your Diet? Piedmont Healthcare.
- Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Cooked, Braised. U.S. Department of Agriculture.
- Turkey, Whole, Breast, Meat Only, Cooked, Roasted. U.S. Department of Agriculture.
- Beef, Ground, 97% Lean Meat / 3% Fat, Raw. U.S. Department of Agriculture.
- Milk, Fluid, Nonfat, Calcium Fortified, (Fat Free or Skim). U.S. Department of Agriculture.
- Yogurt, Greek, Plain, Low-fat. U.S. Department of Agriculture.
- Food Sources of Select Nutrients. U.S. Department of Agriculture.
- Peas, Green, Cooked, Boiled, Drained, With Salt. U.S. Department of Agriculture.
- Crustaceans, Shrimp, Cooked. U.S. Department of Agriculture.
- Vitamin B12. National Institutes of Health. May 26, 2024.
- Phosphorus. Icahn School of Medicine at Mount Sinai.
- Fish, Cod, Atlantic, Raw. U.S. Department of Agriculture.
- Fish, Halibut, Atlantic and Pacific, Raw. U.S. Department of Agriculture.
- Vitamin D. National Institutes of Health. July 26, 2024.
- Beans, Kidney, Red, Mature Seeds, Cooked, Boiled, With Salt. U.S. Department of Agriculture.
- Mollusks, Scallop, Mixed Species, Raw. U.S. Department of Agriculture.
- Lentils, Mature Seeds, Cooked, Boiled, Without Salt. U.S. Department of Agriculture.
- Fish, Tilapia, Cooked, Dry Heat. U.S. Department of Agriculture.
- Beans, Black, Mature Seeds, Canned, Low Sodium. U.S. Department of Agriculture.
- Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds, Cooked, Boiled With Salt. U.S. Department of Agriculture.
- What Are Complete Proteins? Cleveland Clinic.
- Tofu, Raw, Regular, Prepared With Calcium Sulfate. U.S. Department of Agriculture.
- Tempeh. U.S. Department of Agriculture.
- Krizova L et al. Isoflavones. Molecules. March 2019.
- Eggs, Whole, Raw, Fresh. U.S. Department of Agriculture.
- Eggs, Grade A, Large, Egg White. U.S. Department of Agriculture.
- Cheese, Cottage, Low-Fat, 2% Milk Fat. U.S. Department of Agriculture.
- Beverages, Whey Protein Powder Isolate. U.S. Department of Agriculture.
- Cheese, Swiss, Low Fat. U.S. Department of Agriculture.