30 what foods are high in protein with low calories

what foods are high in protein with low calories : Protein is an essential macronutrient that plays a crucial role in maintaining and repairing tissues, supporting immune function, and producing enzymes and hormones in the body. It is particularly important for muscle growth and recovery, making it vital for active individuals and those looking to improve physical performance.

Low-calorie, high-protein foods offer a unique advantage for those aiming to maintain or lose weight. They help keep you feeling full and satisfied for longer, reducing the likelihood of overeating. Additionally, protein has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories digesting it. Incorporating these foods into your diet can help strike a balance between achieving your health goals and enjoying satisfying, nutrient-dense meals.

what foods are high in protein with low calories

1. Eggs

Eggs are a versatile and nutrient-rich food that can be enjoyed in a variety of dishes, from breakfasts to snacks and even main meals. They are a complete protein source, meaning they contain all nine essential amino acids that the body cannot produce on its own. In addition to protein, eggs provide essential vitamins and minerals, including vitamin D, vitamin B12, selenium, and choline, which support brain health and energy metabolism.

Nutrition Information:
One large egg contains approximately 6 grams of protein and 70 calories, making it an excellent choice for those looking to boost their protein intake without significantly increasing their calorie consumption.

2. Chicken Breast

Chicken breast is a lean and widely available source of high-quality protein, making it a staple in many healthy diets. It is low in fat and rich in essential amino acids, which are crucial for muscle repair, maintenance, and overall body function. Thanks to its mild flavor, chicken breast can be easily incorporated into a variety of dishes, from salads to stir-fries, making it both versatile and satisfying.

Nutrition Information:
A 3-ounce (85-gram) serving of cooked chicken breast contains approximately 26 grams of protein and 140 calories, making it an excellent choice for those looking to meet their protein needs without consuming excessive calories.

3. Fish (e.g., Cod, Tuna, Salmon)

Fish such as cod, tuna, and salmon are excellent sources of high-quality protein and are particularly rich in omega-3 fatty acids, which are known for their heart-healthy benefits. These fatty acids help reduce inflammation, lower blood pressure, and support brain health. Fish is also a versatile food that can be enjoyed in many different preparations, from grilled to baked or in sushi. Including fish in your diet not only boosts protein intake but also provides essential nutrients that support overall well-being.

Nutrition Information:
A 3-ounce (85-gram) serving of cod contains about 15 grams of protein and only 70 calories, making it a great low-calorie protein source. Tuna is slightly higher in protein, offering 22 grams and 100 calories per 3-ounce serving, while salmon, though higher in calories, offers significant health benefits due to its omega-3 content.

4. Greek Yogurt (Non-fat)

Non-fat Greek yogurt is a creamy and protein-packed snack that offers a great balance of nutrients while remaining low in calories. It is an excellent source of protein, making it a popular choice for those looking to increase their protein intake without adding excessive calories. Additionally, Greek yogurt contains probiotics, which support gut health and digestion. Its thick texture and tangy flavor make it a versatile ingredient in both savory and sweet dishes, from smoothies to parfaits, or simply enjoyed on its own with a drizzle of honey or fresh fruit.

Nutrition Information:
One cup (170 grams) of non-fat Greek yogurt contains approximately 20 grams of protein and only 100 calories, making it a highly nutritious and satisfying option for those seeking a high-protein, low-calorie snack.

5. Cottage Cheese (Low-fat)

Low-fat cottage cheese is a highly nutritious, low-calorie dairy option that is rich in protein, making it an excellent addition to any diet. Its mild, creamy texture and versatility allow it to be enjoyed on its own or incorporated into various dishes, from salads to smoothies, or as a topping for fruits or whole-grain toast. Cottage cheese is also a good source of calcium, which supports bone health, as well as other important nutrients like phosphorus and B vitamins.

Nutrition Information:
A 1/2 cup (113 grams) serving of low-fat cottage cheese contains approximately 14 grams of protein and only 90 calories, making it a great choice for those seeking a satisfying, low-calorie protein source.

6. Tofu

Tofu is a popular plant-based protein alternative that is not only rich in protein but also versatile in cooking. Made from soybeans, it offers a range of essential amino acids, making it a complete protein source for vegetarians and vegans. Tofu is low in calories and can be prepared in many ways, from stir-fried dishes to smoothies, or even grilled or baked. It absorbs the flavors of the ingredients it’s cooked with, making it a perfect addition to both savory and sweet meals. Additionally, tofu is rich in iron and contains beneficial phytonutrients that support overall health.

Nutrition Information:
A 3-ounce (85-gram) serving of tofu provides approximately 8 grams of protein and just 80 calories, making it an ideal choice for those seeking a low-calorie, high-protein plant-based food option.

7. Lentils

Lentils are a highly nutritious, plant-based protein source that also provide a generous amount of fiber, making them excellent for digestive health. These small legumes are rich in iron, folate, and various other essential nutrients, and they have a mild flavor that can be incorporated into a wide range of dishes, from soups and stews to salads and veggie burgers. The high fiber content in lentils helps keep you full longer, making them an excellent option for those looking to manage their weight while getting a steady source of protein.

Nutrition Information:
A 1/2 cup (100 grams) of cooked lentils contains approximately 9 grams of protein and 115 calories, offering a satisfying, nutrient-dense option for plant-based diets.

8. Shrimp

Shrimp is a popular low-calorie seafood option that is packed with high-quality protein, making it a great choice for those looking to boost their protein intake without adding many calories. Shrimp is not only rich in protein but also provides essential nutrients like iodine, selenium, and vitamin B12, which support various bodily functions, including thyroid health, immune function, and nerve health. Shrimp’s mild flavor and quick cooking time make it a versatile addition to a wide variety of dishes, from salads and stir-fries to tacos and pasta.

Nutrition Information:
A 3-ounce (85-gram) serving of shrimp contains approximately 20 grams of protein and only 84 calories, making it an ideal choice for a nutrient-dense, low-calorie protein source.

9. Edamame

Edamame, young soybeans typically served in the pod, is a protein-rich snack or side dish that is both satisfying and nutritious. It is a great source of plant-based protein and provides a variety of vitamins and minerals, including vitamin K, folate, and iron. Edamame is also high in fiber, which aids digestion and helps keep you feeling full longer. It can be enjoyed on its own, lightly salted, or incorporated into dishes like salads, stir-fries, and grain bowls for a nutritional boost.

Nutrition Information:
A 1/2 cup (75 grams) of cooked edamame contains approximately 9 grams of protein and 100 calories, making it a perfect choice for a healthy, low-calorie snack or addition to meals.

10. Turkey Breast

Turkey breast is another excellent lean meat alternative that provides a high amount of protein with relatively low fat. It is an excellent choice for anyone looking to maintain or build muscle while keeping their calorie intake in check. Turkey breast is versatile, easily incorporated into a variety of dishes such as sandwiches, salads, and stir-fries, or enjoyed as a main course. In addition to being rich in protein, turkey breast is also a good source of B vitamins, selenium, and zinc, all of which support energy metabolism and immune health.

Nutrition Information:
A 3-ounce (85-gram) serving of cooked turkey breast contains approximately 25 grams of protein and 135 calories, making it a satisfying and nutritious option for those seeking a lean, high-protein food.

FAQ

What are some examples of high-protein, low-calorie foods?

Examples include chicken breast, fish (like cod and tuna), eggs, Greek yogurt (non-fat), tofu, cottage cheese (low-fat), lentils, and shrimp. These foods offer a good balance of protein without adding excessive calories.

Why should I choose high-protein, low-calorie foods?

These foods help you meet your protein needs while controlling calorie intake, which is particularly beneficial for weight management, muscle maintenance, and overall health. They also help keep you feeling full longer, reducing the likelihood of overeating.

Can plant-based foods be high in protein and low in calories?

Yes, plant-based foods like tofu, lentils, edamame, and some legumes are excellent sources of protein while being low in calories. They provide essential nutrients and can be a healthy part of a plant-based or vegetarian diet.

How can I incorporate high-protein, low-calorie foods into my diet?

You can add these foods to salads, smoothies, stir-fries, sandwiches, and as main courses. For example, pair grilled chicken or fish with vegetables, snack on Greek yogurt or cottage cheese, or enjoy a tofu stir-fry for a satisfying meal.