What food is highest protein and lowest in calories?

Protein is a vital macronutrient for muscle growth, weight management, and overall health. If you are looking for the highest protein foods with the lowest calorie content, you need options that maximize protein while minimizing caloric intake. This guide will explore the best high protein low calorie snacks to include in your diet.

Top High-Protein, Low-Calorie Foods

1. Egg Whites

Egg whites are an excellent lean source of protein without the added fat found in yolks.

• Protein per 100g: 11g

• Calories per 100g: 52

• Why Choose It? Low in calories and fat-free, making it ideal for muscle building and weight loss.

2. Skinless Chicken Breast

Chicken breast is one of the most protein-dense foods and is widely consumed by fitness enthusiasts.

• Protein per 100g: 31g

• Calories per 100g: 165

• Why Choose It? High in protein, very low in fat, and easy to prepare.

3. White Fish (Cod, Haddock, Pollock)

Lean white fish is a fantastic protein source with minimal fat and calories.

• Protein per 100g: 18-20g

• Calories per 100g: 70-90

• Why Choose It? Nutrient-dense, rich in omega-3s, and easy to digest.

4. Non-Fat Greek Yogurt

Greek yogurt is high in protein and contains probiotics for gut health.

• Protein per 100g: 10g

• Calories per 100g: 59

• Why Choose It? Great for satiety, muscle repair, and gut health.

5. Cottage Cheese (Low-Fat)

Cottage cheese is a slow-digesting protein source, perfect for satiety and muscle maintenance.

• Protein per 100g: 11g

• Calories per 100g: 72

• Why Choose It? Great for nighttime protein intake due to slow digestion.

6. Shrimp

Shrimp is an extremely lean seafood choice with minimal calories.

• Protein per 100g: 20g

• Calories per 100g: 85

• Why Choose It? Low in fat, high in protein, and nutrient-dense.

7. Tofu (Firm)

For a plant-based alternative, tofu provides high protein with low calories.

• Protein per 100g: 8g

• Calories per 100g: 70

• Why Choose It? Great vegetarian option, versatile for multiple recipes.

Other High-Protein, Low-Calorie Foods

Besides the top choices, several other foods provide excellent protein-to-calorie ratios:

• Lean Turkey Breast (29g protein, 135 calories per 100g)

• Tilapia (26g protein, 129 calories per 100g)

• Tuna (canned in water) (25g protein, 116 calories per 100g)

• Lentils (9g protein, 116 calories per 100g)

• Edamame (11g protein, 121 calories per 100g)

Benefits of Eating High-Protein, Low-Calorie Foods

1. Supports Weight Loss

Protein increases satiety and reduces hunger, making it easier to consume fewer calories without feeling deprived.

2. Builds and Maintains Muscle

High-protein diets support muscle growth and prevent muscle loss, especially during calorie deficits.

3. Enhances Metabolism

The thermic effect of protein digestion boosts calorie burning, helping with weight management.

4. Improves Overall Health

Protein is essential for skin, hair, nails, immune function, and hormone production.

How to Incorporate These Foods Into Your Diet

1. Meal Prep with Lean Proteins

Prepare grilled chicken, fish, or tofu in bulk for easy meals.

2. Snack on Greek Yogurt or Cottage Cheese

Swap high-calorie snacks for protein-rich dairy options.

3. Use Egg Whites in Breakfasts

Omelettes, scrambled eggs, and protein pancakes benefit from low-calorie egg whites.

4. Opt for Seafood

Include shrimp, tuna, and cod to boost protein intake with fewer calories.

5. Try Plant-Based Proteins

Lentils, edamame, and tofu provide great vegetarian protein options.

Conclusion

Choosing foods that are high in protein and low in calories can support weight loss, muscle maintenance, and overall health. Incorporating lean meats, seafood, dairy, and plant-based proteins ensures optimal nutrition with minimal caloric intake.