20 Foods High In Protein And Low In Calories, From A Dietitian

Protein is an essential nutrient that benefits your body in numerous ways, and it’s especially trendy these days, with people everywhere stocking up on high-protein, low-calorie foods.

Most people get enough protein to meet their basic needs, but research suggests we may need more for optimal muscle health and weight management. As with most things in nutrition, the exact amount of you need depends on your age, activity levels, body composition and health goals.

If you’re trying to lose weight, research suggests aiming for 1.3-1.6 grams of protein a day per kilogram of body weight. This can help to preserve muscle mass and keep you full longer. So, the average 171-pound female trying to get 1.3 grams of protein per kilogram of body should try to consume about 101 grams of protein each day. 

Protein timing also matters: You can’t just eat a carb-heavy breakfast and lunch and load up on protein at dinner. Instead, research shows muscles benefit more from having some protein at every meal. So the average 171-pound woman should shoot for 25 grams of protein at each of her three meals and another 12 grams at two snacks, or 30 grams of protein at every meal and 10 grams in one snack.

Keep in mind that protein sources vary in their healthfulness, with lean foods being healthier options than those with higher amounts of saturated fat, sodium or a combination of the two. And yes, you can get enough protein on a completely plant-based diet.

Here are the best high-protein, low-calorie foods (below 200 calories a serving) to add to your menu.

Benefits of high-protein, low-calorie foods

Protein plays important roles in your body. The protein you eat is broken down and used to repair tissues, including muscle and bone tissues, and to make hormones, among other things. It also provides structural support for your skin, joints, bones and nails.

Protein is also helpful for hunger management. It increases the hormones that reduce appetite while suppressing a hormone that increases appetite, helping to control overeating. That makes a high-protein diet beneficial for weight loss.

Not getting enough protein can have noticeable effects on your body. It may lead to muscle loss, brittle nails, thinning hair, and weak bones. Additionally, a low-protein diet can compromise your immune system, making it harder to fight off infections. Since protein is involved in cell regeneration and repair, an inadequate intake can also slow healing and recovery after injury or illness.

Low-calorie, whole foods provide micronutrients while helping control calorie intake, helpful for managing weight and health. Low-calorie ultraprocessed foods aren’t as beneficial, as they’re linked to health problems including heart disease, cancer and diabetes. 

Are low-calorie, high-protein foods good for weight loss?

Weight loss involves more than eating low-calorie, high-protein foods, but these foods can certainly help. You may have heard of drugs like Ozempic and Wegovy, which help manage appetite by triggering the release of GLP-1 hormones. Protein also triggers the release of these appetite-suppressing hormones, which may help prevent overeating. Protein-rich foods also help you maintain muscle mass, particularly when coupled with resistance training, which is associated with a more robust metabolism.

Low-calorie, high-protein foods also make it easier to adhere to a calorie deficit that’s needed to lose weight. 

Best high-protein, low-calorie foods

You can get protein from animal and plant sources; however, some sources of protein are healthier than others. For instance, experts recommend limiting red meat consumption to no more than 18 ounces per week and having processed meat (including bacon, hot dogs, ham and jerky) less often.

To reach your protein quota, consider nutrient-dense, lean options. Here are the best foods under 200 calories with a high protein content of at least 10 grams for the suggested serving.

Low-fat cottage cheese

• Serving size: 1/2 cup
• Calories: 90
• Protein: 12 grams

Not only is cottage cheese a good source of protein, but it also has a range of other nutrients, including calcium, selenium and vitamin B12. Use cottage cheese to make dips and spreads, over toast, in place of ricotta cheese in pasta dishes, and to create creamy desserts.

Greek yogurt

• Serving size: 1 cup
• Calories: 145
• Protein: 25 grams

Both Greek yogurt and its Icelandic cousin, skyr, are easy ways to score lots of protein, calcium and good-for-your-gut bacteria for under 150 calories. If you’re shopping for flavored yogurt, be sure to buy one that’s low in added sugars since added sugars contribute to weight gain and health problems.

Edamame

• Serving size: 1 cup (in the pod)
• Calories: 180
• Protein: 18 grams

A bag of frozen edamame is a must-have for your last-minute protein needs. It’s highly nutritious with calcium, iron, potassium, and a whopping 16 grams of fiber per cup. You can serve edamame on its own, or add shelled edamame to whole grain and veggie bowls for a delicious high-protein, plant-based meal.  I’ve even added it to boxed mac and cheese to boost the protein and nutritiousness.

Canned salmon

• Serving size: 3 ounces
• Calories: 117
• Protein: 20 grams

Canned salmon is a convenient and economical way to help you meet the recommendation to eat seafood twice per week — an amount most people don’t meet. Enter canned salmon! It’s especially rich in anti-inflammatory omega-3 fatty acids and is also a notable source of vitamin D. You can eat canned salmon just as you would canned tuna: dressed in mayo, pesto or a vinaigrette and served in a sandwich, over a salad, or with veggies and whole grain crackers.

Canned tuna

• Serving size: 3 ounces
• Calories: 109
• Protein: 20 grams

Canned tuna is a budget-friendly, shelf-stable protein pick. Think beyond tuna sandwiches and salads; it’s also delicious mixed with pasta, beans (such as white beans and chickpeas) or formed into patties burger-style. While experts recommend eating seafood twice weekly, adults should eat no more than three six-ounce portions of white (albacore) tuna per month to limit mercury exposure. Light tuna can be eaten more often–up to three times a week per the FDA.

Eggs

• Serving size: 2 eggs
• Calories: 142
• Protein: 12 grams

While the price of eggs has skyrocketed lately, they’re still relatively affordable compared to meat. For instance, if you’re shopping at a big box store, you can get 24 eggs for under $10. 

That said, eggs aren’t as high in protein as you may think. You need to eat two eggs for 12 grams of protein. In addition to protein and other essential nutrients, eggs contain the antioxidants carotenoids lutein and zeaxanthin, which help you maintain good vision.

Eggs pair well with veggies, so load up your egg dishes with tomatoes, mushrooms, broccoli, spinach or any veggies you like. While eggs are high in dietary cholesterol, experts believe that healthy people can safely eat up to an egg a day. 

Chicken breast

• Serving size: 3 ounces
• Calories: 120
• Protein: 24 grams

Chicken breast is one of the leanest, protein-packed meats around. You can meal prep chicken breasts in advance with a simple seasoning or pick up a rotisserie chicken from the store for more convenience. Either way, you can use the breast in sandwiches, salads, soups, stews, casseroles and tacos.

Chicken thigh

• Serving size: 1 thigh
• Calories: 135 calories
• Protein: 17 grams

Although thigh meat has slightly more calories than breast meat, it’s still relatively lean, with less than 2 grams of saturated fat. It also contains more iron and zinc than breast meat. Plus, many people prefer tender, rich thigh meat, and it’s also a more affordable option than chicken breast.

Shrimp

• Serving size: 3 ounces
• Calories: 85
• Protein: 20 grams

As long as your shrimp isn’t breaded and fried, it’s a great low-calorie, high-protein option. Plus, shrimp’s pink color is due to astaxanthin, an antioxidant that supports brain and heart health. You can add steamed or boiled shrimp to salads, whole grain dishes, pasta, and tacos. Or stir-fry shrimp with veggies for a quick and nutritious meal.

Fresh turkey breast

• Serving size: 3 ounces
• Calories: 125
• Protein: 27 grams

Fresh turkey breast is an easy way to boost protein at meals and snacks. It’s also rich in nutrients, including zinc, iron and vitamin B12. Pick up some fresh turkey breast at the deli counter, or make your own turkey breast or cutlets at home. However, be careful with packaged turkey breast and the processed turkey meat you buy from the deli counter. Even if they’re labeled no nitrates added, these meats are considered processed meats. They may also be high in sodium.

Ground turkey

• Serving size: 3 ounces
• Calories: 173
• Protein: 23 grams

Ground turkey is slightly higher in calories than turkey breast, but it’s still a low-calorie choice at under 200 calories. And it’s relatively lean, with only 2 grams of saturated fat — the same as a chicken thigh. Ground turkey is an excellent replacement for ground beef in burgers, tacos, meatballs, pasta dishes and skillet meals.

Tofu

• Serving size: 3.5 ounces
• Calories: 85 calories
• Protein: 11 grams

Don’t sleep on tofu, a versatile, low-calorie, plant-based protein. Once it’s seasoned or marinated, you can stir-fry, air fry, bake and grill it to deliciousness. Eaten regularly, it may help protect your heart, thanks to its isoflavone compounds.

Lentils

• Serving size: 3/4 cup
• Calories: 170 calories
• Protein: 14 grams

Pulses, including lentils, are wonderful sources of plant protein. While animal foods lack fiber, this is where plant proteins, like lentils, shine. Lentils have 5 grams per three-quarter cup, not to mention other nutrients, including iron and folate. Add lentils to soups, stews, grain bowls, salads and tacos.

Pinto beans

• Serving size: 3/4 cup
• Calories: 184 calories
• Protein: 12 grams

One thing that makes beans so great is that you get a hefty portion and plenty of protein for under 200 calories. Between that and their fiber count — 12 grams in three-quarter cup of pinto beans — they’re a very filling and nutritious choice. Pinto beans are mild-tasting, and they work well in soups, stews, chili and Mexican meals.

Chickpea flour

• Serving size: 1/2 cup
• Calories: 178
• Protein: 10 grams

Chickpea flour is a budget-friendly source of protein and fiber. You can make a three-ingredient flatbread that you can eat garnished with a little olive oil, salt and pepper or topped with various veggies, cheese, or anything you wish. It’s also great to thicken soups (and add a pump of protein) and to coat chicken and fish (instead of breadcrumbs). Or use it to make high-protein baked goods, from pancakes and waffles to cookies and brownies.

Ground chicken

• Serving size: 3 ounces
• Calories: 171
• Protein: 23 grams

Ground chicken is a lean and versatile protein that’s lower in fat and calories than ground beef, so you can use it instead of ground beef when you want to save on calories and saturated fat. It’s a good source of essential nutrients like B vitamins, which support energy metabolism. Use it in lettuce wraps, meatballs, tacos or stuffed peppers.

Scallops

• Serving size: 3 ounces
• Calories: 94
• Protein: 17 grams

With under 100 calories per serving, scallops are a lean, nutritious, protein-packed option. Scallops are high in choline, a nutrient important for brain health, nervous system function and metabolism. Choline plays a key role in memory and cognitive function, and most people don’t get enough in their diet, making scallops a delicious way to help fill that gap.

Enjoy seared scallops over a bed of sautéed spinach, add them to whole grain risotto, or toss them into a stir-fry for a nutrient-packed meal.

Plain, low-fat kefir

• Serving: 1 cup
• Calories: 104 per cup
• Protein: 10 grams

Kefir is a fermented dairy drink that supplies protein and billions of live and active cultures. The probiotics in kefir help support a healthy gut microbiome, linked to better digestion, immune function and even mood regulation. Additionally, kefir contains calcium and vitamin D, which support bone health. Use kefir as a base for smoothies, pour it over low-sugar granola, add it to overnight oats, or use it to make baked goods. 

Low-fat milk

• Serving size: 1.25 cups
• Calories: 127
• Protein: 10 grams

A cup of milk is just under 10 grams of protein, but bump up your serving size to 1.25 cups, and you’ve got a good source of protein for fewer calories than many items on this list. If you don’t want to cheat the serving size, you can try Fairlife milk, an ultrafiltered milk that has 13 grams of protein and 80 calories per cup.

Milk is also a top source of calcium and contains 12 other essential nutrients. Dairy foods, like milk, are associated with lower blood pressure and a lower risk for Type 2 diabetes and heart disease. 

I’ve recently gone back to using milk in my coffee because I appreciate the protein boost, and none of the plant-based alternatives I’ve tried can match the creamy foam milk creates. You can also add milk to your die by using it as a base for smoothies, mixing it with low-sugar cereal or in a creamy soup.

Sardines

• Serving size: 3.75-ounce can
• Calories: 191
• Protein: 23 grams

In addition to being a high-protein, low-calorie food, sardines are loaded with omega-3 fatty acids, anti-inflammatory fats praised for their role in heart health, brain function and their potential to lower the risk of depression. 

Sardines are also one of the best dietary sources of calcium and vitamin D, two key nutrients for maintaining strong bones. Plus, they’re a convenient and budget-friendly protein. Sardines have a pungent flavor but pair well with whole-grain toast and smashed avocado. You can also season them with lemon and herbs and mash them into a spread or mix them into pasta dishes.