High Protein Low Calorie Foods

It is possible to increase the protein in your diet without exploding overall calorie consumption, which means you can still focus on weight loss and staying within your daily recommended calorie limit. Below is a list of common foods with the highest protein to calorie ratio.

High Protein Low Calorie Foods

1. Meat Sources

Most people associate protein with meat because it is one of the best sources available. Lean, healthy sources of animal protein including:

Food	Description
Ground Turkey	Contains 26 grams of protein per four oz. serving. Has only 120 calories and is excellent in meatloaf, burgers, tacos, and salads.
Chicken Breast	Contains 24 grams of protein per four oz. serving. Skinless, boneless chicken breast is one of the most popular protein sources, especially for dieters and fitness buffs. It contains just over 120 calories per serving, is low in cholesterol, easy to prepare, and very versatile.
Filet Mignon	Contains 32 grams of protein per four ounce serving. This cut of meat is more caloric than chicken or turkey, with 244 calories per serving. However, it contains more protein and is an ideal choice for those who crave the occasional serving of steak.
Others	Additional cuts of meat that are high in protein and low in calories include beef sirloin, lean ground beef, pork sirloin, and other cuts of white meat turkey or chicken.

2. Dairy and Egg Sources

Dairy and eggs are a great source of protein, especially for those who are vegetarian, but not vegan. Dairy based sources of protein include cheese, milk, yogurt, eggs, and ice cream. These foods can be high in calories, cholesterol and saturated fat, so you need to make careful choices when relying on them to supply your protein.

Food	Description
Cottage Cheese	Cottage cheese is one of the healthiest options in this category, containing only 105 calories and 14 grams of protein for a one cup serving.
Egg Whites	Egg whites are the one exception regarding fat and cholesterol in this category. Egg whites contain fewer than 20 calories per egg, but still supply more than five grams of protein. They pair well with vegetables, meats, and cheeses, and are easy to prepare, so they make a great quick, healthy breakfast option.

Food

Description

Cottage Cheese

Cottage cheese is one of the healthiest options in this category, containing only 105 calories and 14 grams of protein for a one cup serving.

Egg Whites

Egg whites are the one exception regarding fat and cholesterol in this category. Egg whites contain fewer than 20 calories per egg, but still supply more than five grams of protein. They pair well with vegetables, meats, and cheeses, and are easy to prepare, so they make a great quick, healthy breakfast option.

3. Seafood Sources

Seafood is an excellent, low-fat source of protein. Not only is seafood a great substitute for fattier meats, it provides other health benefits besides protein. The best protein-rich seafood sources include:

Food	Description
Shrimp	Contains 18 grams of protein per four oz. serving. Shrimp are easy and fast to prepare and contain only 80 calories in each serving.
Tuna	Contains 28 grams of protein per four oz. serving. Tuna can be grilled, seared, or served sashimi style. You also have the convenience of eating tuna straight from the can. It is great in salads, sandwiches, and pasta dishes. Each serving contains 128 calories.
Salmon	Contains 16.9 grams of protein per three oz. serving. Salmon is considered a fatty fish, which means it is packed with essential fatty acids. Its high omega 3 content promotes heart health and it tastes great grilled, baked, or in salads. Wild caught salmon is best because it contains none of the coloring or chemicals sometimes found in farm-raised salmon.
Shellfish	Shellfish are a decent source of protein, but they are high in cholesterol. For instance, three ounces of crayfish contain a third of your recommended daily cholesterol. Other types of fish are a healthier option for meeting your protein requirements, but the occasional serving of shellfish is fine.

4. Plant Sources

It surprises many to learn that protein is available from a variety of plant foods. This makes it possible for vegans to reach their daily protein requirements without sacrificing their eating commitments. Popular sources of protein from plants include:

Food	Description
Soybeans (Edamame)	Contain 17 grams of protein per one cup serving. Soybeans are a great snack and also provide calcium, iron, and fiber.
Black Beans	Contain 7.6 grams of protein per half cup serving. They are low in calories with just 113 per serving, but packed with fiber. Black beans are great in tacos, salads, and soups.

Food

Description

Soybeans (Edamame)

Contain 17 grams of protein per one cup serving. Soybeans are a great snack and also provide calcium, iron, and fiber.

Black Beans

Contain 7.6 grams of protein per half cup serving. They are low in calories with just 113 per serving, but packed with fiber. Black beans are great in tacos, salads, and soups.