Ever eaten a big meal only to be hungry again just an hour later? Chances are that meal didn’t have enough protein to keep you full for long. Meals that are high in calories but low in protein might be filling for a little while, but ultimately, they don’t give you enough fuel to keep you going throughout the day.
That’s where low-calorie, high-protein foods come in. Low-calorie, high-protein foods are foods that provide a large amount of protein relative to their calorie content.
Some examples of low-calorie, high-protein foods include the following:
- Chicken breast
- Egg whites
- Greek yogurt
- Tuna
- Cottage cheese
- Protein powder
These foods help increase protein intake while keeping overall calorie intake lower, helping you stay full for longer and giving you the energy you need to tackle your day. Let’s take a look at 15 high-protein, low-calorie foods that you can start incorporating into your diet today!
Quick Summary: Low-Calorie High-Protein Foods
Are you struggling to gain muscle or shed those last few pounds? High-protein, low-calorie foods can help. High-protein foods improve satiety (meaning they help you stay feeling full for longer) and give your muscles the support they need to keep growing. Low-calorie foods help keep your calorie count in check so that you can maintain your body composition.
A few low-calorie, high-protein foods include the following:
- Cottage cheese
- Protein shakes
- Protein powder
- Meat sticks
- Tuna
These foods can help you reach your protein goals and give you the nutritional support your body needs. You can even take them on the go for a quick breakfast, lunch, or snack.
In This Article:
- Why Do High-Protein Foods Matter for Calorie Control?
- What Counts as High-Protein and Low-Calorie?
- What Are the Best Low-Calorie, High-Protein Foods?
- Are There Convenient Low-Calorie High-Protein Options?
- How Much Protein Should You Eat Per Day?
- Final Takeaway
Why Do High-Protein Foods Matter for Calorie Control?
If you’ve been on social media recently, you’ve heard the hype about high-protein diets. But what makes protein-dense foods so beneficial? Including more high-protein foods in your diet can help with a variety of things, especially for those looking to maintain muscle mass, lose weight, and improve their overall body composition. Here’s a look at some pros of eating high-protein foods:
Helps Maintain Muscle Mass
High-protein foods give your muscles the nutrients they need to repair and grow. Higher protein intake can also help support muscle growth during weight training or other resistance-type exercises (1).
Improves Satiety
Protein-dense foods improve your satiety. In other words, eating a protein-rich meal will make you feel fuller, even if you aren’t eating as many calories.
Helps Manage Hunger
Protein-rich foods keep you fuller for longer, so you won’t feel hungry as quickly after eating, reducing your need to snack after a meal. This benefit can help keep your caloric intake at a healthy level.
Supports Body Composition Goals
Increasing protein intake can have a positive impact on lean body mass, helping you maintain a balanced and healthy body composition (2).
These are just some of the benefits you might experience when increasing your protein intake. But not all protein sources are created equal. For instance, some high-protein foods also come with high calories, which can counteract the benefits that high-protein intake has on weight management and body composition. High-quality protein sources make it easier to increase protein intake without dramatically increasing calories.
What Counts as High-Protein and Low-Calorie?
To get the most out of increasing your protein intake, you want to focus on protein-dense foods. Foods with high protein density maximize the amount of protein per calorie, making it easier to hit your daily protein intake goals. In other words, these foods are high in protein and low in calories, giving you the nutritional support without the extra caloric intake.
What Qualifies as a Protein-Rich, Low-Calorie Food?
Foods high in protein typically contain between 15 and 30 grams of protein per serving. Low-calorie foods typically contain between 100 and 200 calories per serving. Foods that meet both of those criteria are considered high-protein, low-calorie foods. Ideally, focus on foods with a high protein-to-calorie ratio.
One gram of protein contains four calories (3), so any calories beyond that are contributed by fats, carbs, sugars, and other ingredients. Foods with a ratio of between 4:1 and 13:1 calories per gram of protein would be considered protein-rich, low-calorie foods.
What Are the Best Low-Calorie, High-Protein Foods?
Increasing your protein intake can feel daunting, but it’s worth it. If you’re interested in adding more high-protein, low-calorie foods to your diet, we’ve got a few ideas to get you started.
Here are some of the best low-calorie, high-protein foods that you can incorporate into any meal to increase your protein intake:
1) Chicken Breast
One 3-ounce roasted chicken breast contains 170 calories and 25 grams of protein.
Chicken breast is a great low-calorie, high-protein food that can be eaten as a snack or added to a meal (like our veggie chicken kabobs!). With about 6.8 calories per gram of protein, chicken breast is a lean protein source that can help you increase your protein intake without adding unnecessary calories to your diet.
Preparation is also something to keep in mind when adding lean protein like chicken to your diet. For instance, roasted or grilled chicken breast contains fewer calories than fried chicken breast. Similarly, adding chicken breast to a high-fat or high-carb meal will increase your overall caloric intake.
2) Egg Whites
One egg white contains ~4 grams of protein and ~17 calories.
Egg whites are another versatile ingredient you can add to virtually any meal. Like chicken breast, egg whites are the lowest calorie when eaten in their most simple form (such as in an egg white omelet), however, they can still add protein to a meal.
Check out our high-protein breakfast burrito for your next egg-white recipe!
3) Greek Yogurt
Plain, whole-milk Greek yogurt contains ~15 g of protein and ~170 calories per serving.
Greek yogurt is a versatile, low-calorie, high-protein food that can be eaten plain, added to a meal, or used as a topping. Greek yogurt can even be used in a high-protein, low-calorie dessert like our High-Protein Blueberry Cheesecake.
4) Tuna
One can of tuna in water contains 20 g of protein and 90 calories.
Tuna is an extremely lean protein that can be eaten on its own, in a salad, or on a sandwich. Tuna is a great high-protein, low-calorie option, especially on the go!
5) Cottage Cheese
A half-cup of low-fat (2%) plain cottage cheese contains 12 g of protein and 90 calories.
Cottage cheese is a perfect low-calorie, high-protein base for a variety of dishes. It can also be eaten with a simple side of fruit for a filling breakfast. For a delicious dinner recipe with cottage cheese, check out our Healthy Chicken Lasagna.
6) Shrimp
Shrimp contains 24 g of protein and 99 calories per serving.
Shrimp is another heavy hitter when it comes to the protein-calorie ratio. Shrimp can be enjoyed on its own or in a variety of dishes such as pastas and salads. If you’re in need of a quick, high-protein, low-calorie meal, shrimp is a great option.
7) Turkey Breast
Three ounces of roasted turkey breast contains 24 g of protein and 160 calories.
If you’re a sandwich fan, turkey breast is a perfect, low-calorie way to up your protein intake. And if sandwiches aren’t your style, turkey breast can also be eaten plain or as part of a snack like these High-Protein Turkey Nachos (just sub the ground turkey for turkey breast!).
8) Lean Beef
Four ounces of 95% lean ground beef contains 24 g of protein and 154 calories.
While ground beef isn’t known for being low-calorie, lean ground beef can be a great high-protein, low-calorie option. Throw it in a salad, sauce, or appetizer like our Seven-Layer Taco Dip for a delicious, low-calorie, high-protein snack or meal.
9) Protein Powder
Protein powder often contains between 20 and 30 g of protein and 100 and 200 calories.
It can be hard to hit your daily protein goals, especially if you’re setting higher goals to gain muscle. That’s where protein supplements like protein powder come in. These protein supplements have high protein content and low calorie content, helping you reach your daily protein goals and maintain a healthy body composition.
Don’t know where to start with protein supplements like protein powder? Our protein powders and supplements can help you get started. These high-quality protein products also come in several flavors, so you can find something that fits your taste and needs.
10) Protein Shakes
Protein shakes often contain between 20 and 30 g of protein and 100 and 200 calories.
Like protein powder, prepped protein shakes can help you reach your daily protein goals. They’re also an easy way to increase your protein intake on a tight schedule. Our Level-1 Protein Powder is perfect for a quick-and-easy protein shake. Just add milk or water and mix!
11) Edamame
One cup of edamame contains about 17 g of protein and 188 calories.
Edamame is another easy, low-calorie, high-protein food that you can add to a salad, mix in with pasta, or eat as a snack on its own. Edamame is also a vegan-friendly option for increasing protein intake. Check out more high-protein vegan-friendly meal ideas here.
Are There Convenient Low-Calorie High-Protein Options?
Let’s face it: getting enough protein in your diet can be a challenge. The good news is it doesn’t have to be. If increasing your protein intake sounds overwhelming, here are five convenient, on-the-go options that take little to no prep.
Protein Bars: Protein bars like our Level-1 Protein Bars are a filling snack when you’re on the go.
Tuna Packets: For a quick, high-protein, low-calorie lunch, grab a tuna packet and some crackers!
Protein Shakes: Protein shakes made with protein powder, like the Level-1 Protein Powder, are a great option for a quick breakfast or post-workout snack.
Cottage Cheese Cups: Whether you need a quick breakfast, lunch, or snack, cottage cheese cups are a perfect low-calorie, high-protein option.
Protein Sticks: If you're a jerky fan, protein sticks might be the snack for you. High in protein and relatively low in calories, they’re a great option when you’re in a hurry.
Protein powders, shakes, and similar supplements provide one of the most efficient ways to increase protein intake without significantly increasing calories. If you’re struggling to get enough protein into your diet, protein supplements can help boost your protein intake to meet your goals.
How Much Protein Should You Eat Per Day?
We’ve talked about how to eat more protein, but not how much protein to eat. So how much protein should you eat in a day? This depends on a few factors:
Activity Level: If you’re highly active, you’ll want to aim higher in your protein intake to help maintain your body composition.
Body Weight: Experts recommend eating at least .8 grams of protein per kilogram of body weight per day. This number can go up, however, based on your target body weight (4).
Goals: If you’re hoping to gain muscle, your protein intake should be slightly higher than the recommended level. Raising your protein intake to between .08 and 1.2 grams per pound of bodyweight can help you build muscle and achieve your desired body composition.
Final Takeaway
Want to shed a few pounds, improve your body composition, and gain muscle? Focusing on high-protein, low-calorie foods can help you reach these goals! High-protein foods help support muscle growth and keep you satiated. Low-calorie foods help maintain an overall calorie balance.
A high protein-to-calorie ratio can give you the best of both worlds by providing a significant amount of protein for fewer calories. Protein supplements like those from 1st Phorm offer high-protein and low-calorie options for everyone. Explore our protein supplements to increase your daily protein intake efficiently.
Frequently Asked Questions
What foods are high in protein but low in calories?
Some high-protein, low-calorie foods include protein shakes, protein bars, Greek yogurt, cottage cheese, and chicken breast.
What protein food has the lowest calories?
High-protein foods with the lowest amount of calories include whole foods such as egg whites and tuna.
Is chicken breast a low-calorie, high-protein food?
Yes. Chicken breast has around 170 calories and 25 grams of protein, making it high in protein and low in calories.
Are protein shakes low-calorie?
Yes. Protein shakes are low-calorie relative to the amount of protein they contain. Protein powders like those from 1st Phorm contain around 130 calories and 24 grams of protein.
How much protein should you eat daily?
Your daily protein intake depends on your activity level, weight, and muscle-building goals. Typically, you should be eating between .8 and 1.2 grams of protein per kilogram of body weight.
References:
(1) Cermak, N. M., et al. “Protein Supplementation Augments the Adaptive Response of Skeletal Muscle to Resistance-Type Exercise Training: A Meta-Analysis.” American Journal of Clinical Nutrition, vol. 96, no. 6, 2012, pp. 1454–1464. https://doi.org/10.3945/ajcn.112.037556
(2) Pendick, D. “How Much Protein Do You Need Every Day?” Harvard Health Blog, 22 June 2023. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
(3) “DRI Calculator for Healthcare Professionals.” National Agricultural Library, USDA, 2024. https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator
(4) “Food and Nutrition Information Center (FNIC).” National Agricultural Library, USDA. https://www.nal.usda.gov/programs/fnic
(5) Wirth, J., E. Hillesheim, and L. Brennan. “The Role of Protein Intake and Its Timing on Body Composition and Muscle Function in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Journal of Nutrition, vol. 150, no. 6, 2020, pp. 1443–1460. https://doi.org/10.1093/jn/nxaa049
