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15 Best High Protein Low Calorie Foods You Should Include In Your Diet

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Best High Protein Low Calorie Foods

In the hustle and bustle of contemporary society, individuals are constantly seeking ways to maintain a healthy lifestyle while balancing their caloric intake. One surefire strategy to achieve this balance is to incorporate high protein low calorie foods into your daily routine. These are suitable foods not only for giving the key components for increasing muscle as well as repairing it but also for your feeling full for longer, whereby eventually aids in weight loss. Whether you’re a dedicated fitness believer or one seeking better dietary decisions, realizing the advantages and versatility of high protein low calorie foods translates with the diet you should be on to realize your well-rounded and healthy diet goals.

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In this article, we will explore the high-protein and low-calorie food category which is a real storehouse of nutritious options for those who want to follow a truly balanced diet. We will walk you through a range of options including lean meat like chicken breast and plant-based staples such as tofu and edamame which can be customized to everyone’s taste.

List of High Protein Low Calorie Foods

Skinless Chicken Breast

Probably, those who have a high protein, low-calorie diet would highly recommend the easy-cook skinless chicken breast. It is obvious to see how lean this source might be, considering that a single 100-gram serving of beef is equivalent to 32 grams of protein and only 158 calories. The skinless chicken breast stands out because it can be prepared in several ways, ranging from baking, and broiling to grilling and air frying, which keeps the count of the calories under wraps.

Turkey Breast

In the line of poultry options that can be aptly included in the high protein low calorie foods basket, turkey breast is another example. Consistent with chicken, a 3.5 oz (100 g) serving of cooked, skinned and unskinned turkey breast has 30 g of protein and 147 calories. Besides the remarkable fact that turkey is a rich source of proteins, it is also an excellent source of other essential nutrients, which are zinc, selenium, choline, and vitamin B12. If you love turkey on its own, in sandwiches, and even in your soups and casseroles, then turkey breast is your option for those who always look for a nutrition-dense and low-calorie protein source.

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White Fish

With regards to high-protein low-calorie foods, white fish types such as cod, halibut, tilapia, and haddock deserve to be listed in the top-notch. A 3.5-ounce (100-gram) portion of these lean, flaky varieties has 19 grams of protein and just 134 calories, with a healthy fat content of 5.8 grams, which is low fat. They have a protein-rich profile but are also known to contain some heart-healthy fats, together with some other beneficial nutrients like vitamin D, selenium, vitamin B12, magnesium, and phosphorus. Choose roasting, simmering, or sauteing to cook these low-calorie, high-protein foods for optimum nutrients. Those methods are suggested on the food label.


Other types of protein low-calorie delicacies to ponder are shellfish like shrimp, crab, lobster, squid, and oysters. These aquatic delights may be low in calories, but they are also textured with high-quality protein. For instance, as an illustration, the 3.5-ounce (100-gram) serving of shrimp contains 22.8 grams of protein which is just 119 calories. Along with protein, that they have shellfish is also a good source of other important nutrients, including zinc, selenium, iron and vitamin B12.


While talking about high protein with low-calorie foods, it would be strange at this point if came to ignore eggs, humble creatures. Two big egg yolks (100 grams) have a total protein amount exceeding 12 grams and can supply more than 140 calories, most of which are from egg whites. In addition to being an amazing option for breakfast, eggs can also serve as a snack and be contrasted widely with all kinds of meals. Besides the protein in the eggs, they are also a great source of a lot of vitamins, minerals and some components with other healthy properties like vitamin D, choline, phosphorus and vitamin A.

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Greek Yogurt

Non-fat Middle Eastern yoghurt is a hero out of the high protein low calorie foods list. This breakfast option is a champion at the protein-fat ratio, featuring 16 grams of protein and only 92 calories in one 156-gram serving, with less than one gram of fat. Having a high dose of protein Greek yoghurt becomes favourable for its addition in smoothies, parfaits, and fruit salads, substituting the sour cream in various dishes. A complex bundle of vitamins and minerals such as vitamins B6 and E, vitamin K, calcium, phosphorus, potassium, selenium, and others is present in an avocado.

Cottage Cheese

Low-fat cottage cheese, a cup (226 grams) of which can provide you with 28 grams of protein, 163 calories, and only 2.3 grams of fat. Protein is not the only nutrient found in cottage cheese, it also contains calcium, selenium, vitamin B12, phosphorus and riboflavin (vitamin B2). It can be eaten as a snack, integrated with sweet and savoury dishes or used as a substitute for higher-calorie ingredients, making it a great choice for those in search of a low-calorie, nutrient-dense protein source.


To those people, who follow a plant-based diet, soybean tofu is one of the best options for high protein low calorie foods. One-half cup (126 grams) of firm tofu is composed of 21.8 grams of protein and 181 calories, 11 grams of fat. The fat in tofu is mostly unsaturated type, very beneficial in building your healthy protein with fewer calories. Tofu is known as a ‘complete’ plant-based protein source, which implies that it contains all the essential amino acids needed for the physiology of the human body. In addition, it is also a rich source of calcium, manganese, copper, and selenium which makes it an effective and nutritious package for all.

Also Read: Healthy High Calorie Foods To Gain Weight & Satisfy Your Cravings


Another high protein low-calorie plant-based food is edamame, which is soybeans that have not been fully developed. One serving of shelled edamame (155 grams) has over 18 grams of protein, 188 calories, and 8 grams of fat. Besides its high level of protein, edamame is also a great source of fibre, iron, vitamin C and calcium. Have edamame on its own as a snack, or add it to stir-fries, salads, and other meals for a scrumptious, filling and nutritious boost.

Almonds and String Cheese

Nuts, for example, almonds, can be a great healthy snack that you can pack in a small bag to take with you anywhere. Cheeses that have less fat, like part-skim string cheese, should also be included in the meal plan. A single ounce of part-skim mozzarella cheese mixed with 1 ounce of raw almonds provides a total of 250 calories, 13 grams of protein and fibre, which is a valuable source of nutrition and well as food satisfaction.

Tuna Salad

Canned tuna is a great and another excellent high protein low calorie foods option. On a serving size of three ounces (85 grams) of light tuna fish packed in water, you get 21 grams of protein and 98 calories only. To give your tuna salad a nutritious taste try Greek yoghurt or dill and lemon juice instead of high-calorie mayonnaise to keep the calories at an allowable limit.

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Beef Jerky

A high protein, low calorie, and portable snack that is free from refined sugar and modified ingredients is beef jerky. For a 1.5-ounce (42.5 grams) serving size of beef jerky or beef jerky sticks, you can typically get about 14g of protein and 174 calories. To have a low-calorie snack, get a jerky with not much sugar and sodium content.

Roasted Chickpeas

Roasted chickpeas are crunchy and protein-rich alternative snacks among high protein low calorie foods. A 1-cup serving of drained and rinsed chickpeas has 10.7 grams of protein, 210 calories, and 9.6 grams of fibre and also consists of different vitamins and minerals. Try roasting your chickpeas with different seasonings and check which ones taste sweet, savoury, or spicy.

Baked Tofu

A plant-based high-protein with low-calorie content alternative, baked tofu is indeed a best choice. One-half cup (126 grams) of firm tofu (181 calories) contains 21.8 grams of protein. It is possible to get a crunchy and delicious snack by sautéing or air-frying tofu, or it can be used in many different dishes as a garnish.

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Egg Salad on Cucumber Rounds

The egg salad, which is also a low-calorie and high-protein content food, is also a tasty source of protein, which can be enjoyed as a soul-satisfying snack. A snack that contains two hard-boiled eggs and cucumber discs in a half-cup portion has a mere 162.8 calories and over 12.6 grams of protein. For a low-calorie by-product, consider substituting mayonnaise with mustard as an excellent option instead of using the usual one.


In the end, figuring high protein low calorie foods in your diet gives you a chance to accelerate your weight loss journey if you are aiming to have better health and a stronger body. From chicken and fish that are relatively lean to vegan choices and dairy products, it is possible to get so many different foods when you are looking for foods that are high in protein and low in calories, making it easier for you to design an eating plan where you get enough calories, vitamins, and minerals to keep you energize and feeling satisfied throughout the day. By learning the nutritional facts and properties of these power-packed ingredients, you will be able to make the right decisions that will help you achieve a healthy lifestyle and boost your overall health as well.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.

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Mohd Aasif Ahmad

Mohd Aasif Ahmad

Passionate health scriber with an ability to simplify complex medical topics. Dedicated to providing readers with accurate and actionable information for better well-being. Aspiring individuals to make informed decisions about their health. With a wealth of experience in fitness writing, I strive to deliver accurate and practical information.

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