25 High-Protein, Low-Calorie Foods with Smart Meal Tips & Swaps

At a glance

• Protein keeps you fuller for longer, helps preserve lean muscle in a calorie deficit, and has a higher thermic effect than carbs or fat.
• Most people aiming for fat loss do well with 1.2–1.6 g protein per kg body weight daily, split across meals.
• Quick heuristic: choose foods that provide at least 10 g of protein per 100 kcal.

Why protein matters for weight loss

Satiety and cravings

Protein-rich foods increase fullness and reduce appetite, making it easier to stick to a calorie deficit without feeling deprived. People tend to naturally eat fewer calories when protein increases as a proportion of total intake.

Metabolism and the thermic effect

Protein has a higher thermic effect of food (about 20–30%) than carbohydrate (5–10%) or fat (0–3%). That means your body uses more energy to digest and process protein compared to other macros.

Lean muscle protection

When you lose weight, you want most of that loss to come from fat, not muscle. Adequate protein—especially when paired with resistance training—helps preserve muscle mass, which supports a stronger metabolism and better long-term results.

How much protein do you need?

• Baseline minimum (not a target for active weight loss): ~0.8 g/kg body weight per day.
• Helpful range for fat loss and general fitness: 1.2–1.6 g/kg per day.
• Older adults or those training hard: 1.6–2.2 g/kg may be beneficial.
• Aim for 25–40 g protein per main meal to support muscle protein synthesis. Including a leucine-rich source (e.g., dairy, eggs, soy, whey) helps hit this threshold.

Note: People with kidney disease, liver disease, or specific medical conditions should consult a healthcare professional for personalised guidance. Protein needs also change during pregnancy and breastfeeding.

How to spot high-protein, low-calorie choices

• Protein-to-calorie ratio: look for ≥10 g protein per 100 kcal as a practical benchmark.
• Read labels for added sugars and fats in “protein” products like bars and yoghurts.
• Choose lean cuts (skinless poultry, 90–95% lean mince) and cook with minimal oil (grill, bake, air-fry, steam, poach).
• Prioritise minimally processed foods; use powders and bars for convenience rather than as staples.

25 high-protein, low-calorie foods to stock up on

Approximate values per 100 g unless stated otherwise. Actual values vary by brand and preparation.

Poultry and lean meats

• Skinless chicken breast: ~31 g protein, ~165 kcal. Tip: marinate in lemon, herbs, and yoghurt for tenderness without extra calories.
• Turkey breast: ~29 g protein, ~135 kcal. Great thinly sliced for salads and wraps.
• Pork tenderloin: ~26 g protein, ~143 kcal. Roast whole and slice for several meals.
• Extra-lean beef (95% lean): ~26 g protein, ~164 kcal. Choose sirloin or eye fillet; drain fat after cooking mince.
• Venison: ~26 g protein, ~158 kcal. Naturally lean with a rich flavour—excellent for stews.

Seafood

• White fish (e.g., cod): ~18 g protein, ~82 kcal. Mild taste; ideal for quick weeknight baking.
• Canned tuna in water: ~25 g protein, ~116 kcal. Keep pouches for instant high-protein lunches.
• Prawns/shrimp: ~24 g protein, ~99 kcal. Sautee with garlic and vegetables for a 10-minute meal.
• Crab (white meat): ~18 g protein, ~84 kcal. Low-calorie and sweet; perfect in salads.
• Salmon: ~20 g protein, ~208 kcal. Not the lowest in calories but packs omega-3s and long-lasting satiety.

Dairy and eggs

• Nonfat Greek yoghurt: ~10 g protein, ~59 kcal. Use as a base for sauces and dressings.
• Skyr: ~11 g protein, ~60 kcal. Thick, tangy, and very satiating.
• Low-fat cottage cheese: ~12 g protein, ~72 kcal. Savoury with tomatoes or sweet with berries and cinnamon.
• Egg whites: ~11 g protein, ~52 kcal. Add to whole eggs for volume without many extra calories.
• Whole eggs (1 large): ~6 g protein, ~72 kcal. Nutrient-dense and versatile.
• Light mozzarella string cheese (per 28 g stick): ~7 g protein, ~60–70 kcal. A handy, portion-controlled snack.

Plant-based proteins

• Firm tofu: ~8 g protein, ~76 kcal. Press and pan-sear for a meaty texture.
• Tempeh: ~19 g protein, ~192 kcal. Fermented soy with a nutty bite; great in stir-fries.
• Edamame (cooked): ~11 g protein, ~122 kcal. Sprinkle with sea salt and chilli for a quick snack.
• Lentils (cooked): ~9 g protein, ~116 kcal. Add to soups, salads, and pasta sauces for fibre and protein.
• Black beans (cooked): ~9 g protein, ~132 kcal. Mash with spices for taco fillings.
• Chickpeas (cooked): ~9 g protein, ~164 kcal. Roast with paprika for a crunchy topper.
• Seitan: ~25 g protein, ~140 kcal. Wheat-based; very high protein, but not suitable for gluten-free diets.

Convenient options

• Whey, soy, or pea protein isolate (per scoop): ~20–25 g protein, ~100–130 kcal. Blend with water or milk; choose products with short ingredient lists.
• Lean jerky or biltong (per 28 g): ~10 g protein, ~70–80 kcal. Look for low-sugar, low-sodium varieties.

Easy swaps to raise protein without many extra calories

• Swap sour cream or mayo for nonfat Greek yoghurt in dips and dressings.
• Fortify scrambled eggs and omelettes with extra egg whites.
• Choose tuna in spring water instead of oil; dress with lemon, herbs, and yoghurt.
• Replace part of the starchy side (e.g., half the rice) with lentils or edamame.
• Blend silken tofu into soups, smoothies, or pasta sauces for a creamy, protein-rich texture.
• Air-fry or grill instead of pan-frying to cut added oil.

A 1-day high-protein menu example (~100–120 g protein)

• Breakfast: 250 g nonfat Greek yoghurt with berries and cinnamon (25 g). Add 2 egg whites on the side (8 g).
• Lunch: Chicken salad with 120 g grilled chicken breast, mixed leaves, cherry tomatoes, cucumbers, and a yoghurt-herb dressing (~36 g).
• Snack: 150 g low-fat cottage cheese with sliced peaches (~18 g).
• Dinner: 150 g baked cod with roasted broccoli and lemon (~27 g).

Total: ~114 g protein with plenty of fibre and volume to keep you satisfied.

Common mistakes to avoid

• Relying on ultra-processed “protein” snacks: many bars are calorie-dense or high in sugars. Aim for ≥15–20 g protein per ~200 kcal.
• Forgetting fibre: include vegetables, legumes, and whole grains to support gut health and fullness.
• Heavy cooking oils and creamy sauces: they add calories quickly. Measure oils and use yoghurt, salsa, or tomato-based sauces.
• Skipping strength training: protein works best with resistance exercise to maintain or build lean mass.
• Inconsistent protein distribution: aim for a solid protein source at each meal rather than saving it all for dinner.

FAQs

What food has the most protein for the fewest calories?

Egg whites, white fish (like cod), prawns/shrimp, chicken breast, and canned tuna in water deliver very high protein with relatively low calories.

How can I get 100 g of protein a day?

Use the 30–30–30 (+snack) approach: target ~30–40 g at breakfast, lunch, and dinner, plus a 10–20 g snack. Example: Greek yoghurt bowl (25–30 g), chicken salad (30–40 g), cottage cheese snack (15–20 g), baked fish at dinner (25–35 g).

Is a high-protein diet safe?

For healthy adults, intakes up to ~2.2 g/kg/day are commonly used in research without adverse effects. If you have kidney or liver disease or are pregnant/breastfeeding, seek medical advice for tailored targets.

This article is for general information only and doesn’t replace personalised medical advice. If you have a health condition or specific dietary needs, consult your clinician or a registered dietitian.