20 Low-Calorie High-Protein Foods

Are you on a mission to sculpt those muscles or shed some extra pounds? Or perhaps you simply want to upgrade your diet for a healthier lifestyle?

Here at My Fit Foods, we're all about helping you achieve those fitness and wellness goals, one delicious bite at a time! You’ve probably heard before that protein is a key nutrient for your health. But do you know why?

Before we get into the top protein-rich, low-calorie foods out there, let’s break down protein to be a little more digestible.

Why Is Protein an Essential Nutrient?

Protein is the best friend you never knew you had and works very hard to keep our bodies running smoothly. It's one of the three macronutrients, alongside carbohydrates and fats, that our bodies need in large amounts.

Protein is the building block of our cells, tissues, muscles, and organs. As if that wasn’t enough, protein is involved in almost every bodily function you can think of.

There’s a reason why you’ve seen plenty of low-carb or low-fat diets out there but have probably never seen one that’s low-protein.

What Are the Benefits of High Protein Foods?

Now we know why protein is essential, let's dig into some of the major health benefits of increasing your protein intake:

Muscle Building

First up, protein is the backstage crew that keeps the muscle mass show running. It helps build, repair, and maintain muscle tissue. So, whether you're a gym enthusiast or a yogi in the making, a high-protein diet is your ticket to stronger, healthier, and denser muscles.

Weight Management

Here’s some exciting news for anyone with weight loss goals: protein can help! It keeps you feeling fuller for longer, reducing those pesky hunger pangs that lead to snacking.

Plus, your body uses more energy to digest protein, helping to ramp up your metabolism. So next time you're reaching for something between meals, opt for a high-protein snack instead of your usual. You'll thank us later.

Heart Health

High-protein foods, particularly those low in saturated fat, can play a part in maintaining a healthy heart. They can support more ideal blood pressure, reducing the risk of heart disease.

So, when you're munching on that protein-rich snack, just know your heart is giving you a big, healthy thumbs up.

Blood Sugar Balance

Protein supports stable blood sugar levels, reducing those energy highs and lows throughout the day. Eating protein-rich foods can end those annoying mid-day sugar crashes. You'll have more steady energy levels to conquer your day.

Better Sleep

Struggling to catch those ZZZs? High-protein foods might be the answer. They help produce chemicals in your brain that promote better sleep.

So don't just count sheep; count protein-rich foods for a good night's rest.

Skin, Hair, and Nail Health

Last but certainly not least, protein is essential for healthy skin, hair, and nails. The primary ingredients for all of these structures are keratin, collagen, and elastin. What are they? You guessed it: proteins.

20 Foods High in Protein and Low in Calories

Are you ready to embrace a new, protein-packed diet and feel the health benefits? Here's our super list of the 20 best high-protein foods that are also low in calories. These nutritious options are not just great for your health but also for your taste buds.

So, let's dive in!

1. Black Beans

These humble but mighty legumes deliver an impressive 15 grams of protein per cup. Plus, they're brimming with fiber and antioxidants, making them a powerhouse of nutrition. From soups to salads, black beans are an easy and delicious way to boost your protein intake.

2. Broccoli

Who said veggies can't pack a protein punch? Broccoli may not reach the protein levels of red meat, but for a vegetable, it does a pretty impressive job. Plus, it's loaded with an array of vitamins and minerals like calcium, potassium, and magnesium.

3. Chia Seeds

Don't let their tiny size fool you. Chia seeds boast a significant protein content, and while they contain fat, they're also rich in healthy fats like omega-3 fatty acids and fiber. Sprinkle them on your salads, cereals, or yogurt for a nutritious protein boost.

4. Chicken Breast

Skinless, boneless chicken breast is a lean protein superstar. Offering about 26 grams of protein per 3-ounce serving, it's an excellent choice for a high-protein, low-calorie diet. Plus, its legendary versatility in dishes is quite the bonus for those new to cooking.

5. Chickpeas

Chickpeas, or garbanzo beans, are a tasty way to ramp up your protein intake. Whether in salads, pureed into hummus, or roasted for a crunchy snack, these legumes are an excellent source of protein, fiber, and other essential nutrients.

6. Cottage Cheese

Don't underestimate the protein power of a scoop of low-fat cottage cheese. Not only does it deliver a substantial protein punch, but it also keeps a check on your calorie intake. Plus, it's a good source of calcium that supports bone health.

7. Edamame

These young, tender soybeans are a protein and fiber powerhouse. On top of that, they're a fantastic source of several key amino acids, which are critical for many body functions, including building muscle.

8. Eggs

Eggs are protein superstars. One large egg contains about six grams of protein. Hard-boiled eggs aren’t just a good source of protein, but they couldn’t be easier to prepare. Egg whites are almost pure protein if you’re worried about cholesterol.

9. Fish

Lean, white fish like cod, halibut, and tilapia are top-notch protein options. They're low in calories, high in protein, and chock full of heart-friendly omega-3 fatty acids, making them a smart pick for a high-protein diet.

10. Greek Yogurt

Looking for a protein-rich, creamy delight? Greek yogurt, especially the plain, non-fat, or low-fat versions, often contains double the amount of protein compared with regular yogurt. And bonus, it's also rich in calcium to keep your bones strong.

11. Lentils

These little legumes boast a high amount of plant-based protein, making them a staple in vegetarian and vegan diets. Lentils are pretty versatile, too! They are great in soups and salads or as a hearty side dish.

12. Powdered Peanut Butter

This protein-packed food has fewer calories than its traditional counterpart, making it a great choice for those watching their calorie intake. Mix this powder into your smoothies or oatmeal for a delicious, protein-boosting addition.

13. Quinoa

This ancient grain is unique for its complete protein content, providing you with all the essential amino acids your body needs. Quinoa also comes packed with magnesium, fiber, and antioxidants, making it a nutrient-dense addition to any meal.

14. Seitan

Also known as "wheat meat," seitan is a solid source of protein for vegetarians. Made from gluten, it's a tasty alternative to red meat and can be used in a variety of recipes, from stir-fries to sandwiches.

15. Shrimp

This seafood option is low in calories but rich in protein, making it a great choice for those seeking lean protein sources. Plus, shrimp is a good source of selenium, an essential mineral for your health.

16. Skim Milk

Skim milk provides a good dose of protein without the extra fat and calories. It's a solid source of calcium, making it great for bone health. Enjoy it in your cereal, tea, coffee, or simply as a refreshing drink.

17. Tempeh

This fermented soy product is dense in protein and a fantastic plant-based protein alternative. Use it in stir-fries, salads, or sandwiches for a tasty protein boost.

18. Tofu

Tofu is a staple in many vegetarian diets, offering protein with fewer calories. In addition, its mild flavor makes it a great sponge for soaking up flavors!

19. Turkey

Lean cuts of turkey, especially turkey breast, provide substantial protein without packing on the calories. Ground turkey is also a versatile option for various dishes, from burgers to tacos.

20. Whey Protein Powder

While whole foods should be the cornerstone of your diet, supplements like whey protein powder can provide an extra protein boost, especially after workouts. Easily added to smoothies and shakes, it's a convenient way to meet your daily protein needs.

The Bottom Line

As you can see, protein is a nutrition superstar, playing a key role in muscle building, weight management, heart health, and more. Whether you're a fitness enthusiast or just looking to lead a healthier lifestyle, including high-protein, low-calorie foods in your diet can make a significant difference.

Here at My Fit Foods, we’re committed to fueling your journey with delicious, protein-packed meals that are as good for the planet as they are for you. So, why not let us take care of your protein needs? Give My Fit Foods a try — your body (and taste buds!) will thank you.

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Macronutrients and Human Health for the 21st Century | PMC

What are Proteins and What is Their Function in the Body? | EUFIC

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Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss | PMC

The Impact of High Protein Diets on Cardiovascular Outcomes: A Systematic Review and Meta-Analysis of Prospective Cohort Studies | PMC

Carbs, Protein and Fats – Their Effect on Glucose Levels | Joslin Diabetes Center

Eat More Protein to Sleep Better | Men's Journal

Radiant Hair, Skin, Nails Naturally | Mayo Clinic

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Omega-3 Fatty Acids & the Important Role They Play | Cleveland Clinic