Looking for high protein low calorie foods to help you lose weight while staying full and energized? This comprehensive guide lists 100+ USDA-verified protein sources perfect for fat loss, muscle building, and healthy eating.
Whether you're tracking macros, following a meal plan, or just trying to eat healthier, these high protein foods will help you hit your daily protein goals without blowing your calorie budget.
Quick Summary:
- Best protein-to-calorie ratio: Chicken breast, cod, egg whites, Greek yogurt
- Aim for 0.8-1g protein per lb bodyweight for weight loss
- Budget-friendly options: Eggs, canned tuna, cottage cheese, chicken thighs
- Plant-based winners: Tofu, tempeh, edamame, lentils, nutritional yeast
🥩 What Makes a Food "High Protein, Low Calorie"?
A food qualifies as high protein, low calorie when it delivers:
- High protein-to-calorie ratio: At least 0.10g protein per calorie (10g protein per 100 calories)
- Lean profile: Less than 5-10g fat per serving (unless healthy fats like omega-3s)
- Filling power: High satiety index to keep you full longer
How to Calculate Protein-to-Calorie Ratio:
Formula: Grams of Protein ÷ Total Calories = Ratio
Example: Chicken breast has 31g protein and 165 calories per 100g
31 ÷ 165 = 0.19 ratio (EXCELLENT)
Rating Scale:
- 0.15+ = Excellent protein source 🏆
- 0.10-0.14 = Good protein source ✅
- Below 0.10 = Moderate protein source ⚠️
🏆 Top 10 Highest Protein-to-Calorie Ratio Foods (USDA Data)
These are the absolute best foods for weight loss when you want maximum protein with minimum calories:
| Food (100g) | Calories | Protein | Ratio |
|---|---|---|---|
| Egg Whites | 52 | 11g | 0.21 |
| Cod (cooked) | 105 | 23g | 0.22 |
| Chicken Breast (cooked) | 165 | 31g | 0.19 |
| Shrimp (cooked) | 99 | 24g | 0.24 |
| Turkey Breast (cooked) | 135 | 30g | 0.22 |
| Tuna (canned in water) | 116 | 26g | 0.22 |
| Protein Powder (whey isolate) | 110 | 25g | 0.23 |
| Non-fat Greek Yogurt | 59 | 10g | 0.17 |
| Cottage Cheese (low-fat) | 72 | 12g | 0.17 |
| Bison (lean, cooked) | 143 | 28g | 0.20 |
🔥 Track Your Protein Intake Visually
Stop guessing! Use CaloriesSnap's visual portion calculator to track your daily protein goals without weighing food.
Start Tracking Protein Now🍗 Complete High Protein Foods List by Category
1. Lean Poultry & Meats (Per 100g Cooked)
| Food | Calories | Protein | Fat |
|---|---|---|---|
| Chicken Breast (skinless) | 165 | 31g | 3.6g |
| Turkey Breast (skinless) | 135 | 30g | 0.7g |
| Chicken Thighs (skinless) | 209 | 26g | 11g |
| Ground Turkey (93% lean) | 170 | 21g | 9g |
| Pork Tenderloin | 143 | 26g | 3.5g |
| Lean Beef (95% lean) | 155 | 26g | 5g |
| Bison (lean) | 143 | 28g | 2.4g |
| Venison | 158 | 30g | 3.2g |
| Duck Breast (skinless) | 140 | 24g | 4.5g |
| Quail | 227 | 25g | 14g |
Pro Tip: Chicken breast is the king of lean protein, but chicken thighs taste better and are cheaper. They have slightly more calories but are still excellent for weight loss in moderation.
2. Seafood & Fish (Per 100g Cooked)
| Food | Calories | Protein | Omega-3s |
|---|---|---|---|
| Cod | 105 | 23g | Low |
| Tilapia | 129 | 26g | Low |
| Shrimp | 99 | 24g | Moderate |
| Tuna (fresh, cooked) | 144 | 30g | High |
| Tuna (canned in water) | 116 | 26g | Moderate |
| Salmon (wild) | 182 | 25g | Very High |
| Mahi-Mahi | 109 | 24g | Low |
| Halibut | 140 | 27g | Moderate |
| Scallops | 111 | 20g | Low |
| Lobster | 98 | 20g | Low |
| Crab | 97 | 19g | Moderate |
| Sardines (canned) | 208 | 25g | Very High |
| Mackerel | 305 | 19g | Very High |
| Anchovies | 210 | 29g | Very High |
| Swordfish | 172 | 28g | High |
Mercury Warning: Limit high-mercury fish like tuna, swordfish, and mackerel to 2-3 servings per week. Pregnant women should avoid them. Choose low-mercury options like cod, tilapia, and shrimp for daily consumption.
3. Dairy & Eggs (Per Serving)
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Non-fat Greek Yogurt | 170g (6oz) | 100 | 17g |
| Low-fat Cottage Cheese | 113g (1/2 cup) | 81 | 14g |
| Egg Whites | 3 large | 51 | 11g |
| Whole Eggs | 1 large | 72 | 6g |
| Skim Milk | 1 cup (240ml) | 83 | 8g |
| Low-fat Mozzarella | 28g (1oz) | 72 | 7g |
| Parmesan Cheese | 28g (1oz) | 111 | 10g |
| Ricotta (part-skim) | 124g (1/2 cup) | 171 | 14g |
| Kefir (low-fat) | 1 cup | 110 | 11g |
| Skyr (Icelandic yogurt) | 170g | 110 | 19g |
Budget Tip: Eggs are the cheapest complete protein source at ~$0.15-0.25 per egg. Greek yogurt and cottage cheese are also very affordable per gram of protein.
4. Plant-Based Protein Sources
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Tofu (extra firm) | 100g | 144 | 17g |
| Tempeh | 100g | 193 | 20g |
| Edamame (shelled) | 155g (1 cup) | 189 | 17g |
| Lentils (cooked) | 198g (1 cup) | 230 | 18g |
| Chickpeas (cooked) | 164g (1 cup) | 269 | 15g |
| Black Beans (cooked) | 172g (1 cup) | 227 | 15g |
| Seitan | 100g | 370 | 75g |
| Nutritional Yeast | 16g (2 tbsp) | 60 | 8g |
| Pea Protein Powder | 33g (1 scoop) | 120 | 24g |
| Hemp Seeds | 30g (3 tbsp) | 166 | 10g |
| Peanut Butter Powder (PB2) | 12g (2 tbsp) | 45 | 5g |
| Quinoa (cooked) | 185g (1 cup) | 222 | 8g |
Vegan Tip: Seitan is the highest protein plant food with 75g per 100g! Combine legumes (lentils, beans) with grains (rice, quinoa) to get complete amino acid profiles.
📸 Snap Your Meals, Track Protein Instantly
No more guessing portions! Take a photo of your food and get instant calorie and protein counts.
Try Visual Tracking5. Protein Supplements & Powders
| Product | Serving | Calories | Protein |
|---|---|---|---|
| Whey Protein Isolate | 30g (1 scoop) | 110 | 25g |
| Whey Protein Concentrate | 32g (1 scoop) | 130 | 24g |
| Casein Protein | 33g (1 scoop) | 120 | 24g |
| Pea Protein Powder | 33g (1 scoop) | 120 | 24g |
| Soy Protein Isolate | 31g (1 scoop) | 95 | 25g |
| Collagen Peptides | 20g (2 scoops) | 70 | 18g |
| Egg White Protein | 30g (1 scoop) | 110 | 24g |
6. Unexpected High Protein Foods
These foods surprise many people with their protein content:
- Spirulina: 57g protein per 100g (though you'd never eat that much!)
- Parmesan Cheese: 38g protein per 100g
- Pumpkin Seeds: 19g protein per 100g
- Beef Jerky: 33g protein per 100g (watch sodium!)
- Edamame Pasta: 24g protein per 100g dry
- Cottage Cheese: Often overlooked but 11g per 100g
- Bison: Higher protein than beef, lower fat
💡 How Much Protein Do You Actually Need?
The optimal protein intake for weight loss and muscle maintenance depends on your goals:
| Goal | Protein per lb Bodyweight | Example (150 lb person) |
|---|---|---|
| Sedentary Adult (maintenance) | 0.36g per lb | 54g daily |
| Active Adult (general health) | 0.5-0.7g per lb | 75-105g daily |
| Weight Loss (preserve muscle) | 0.8-1.0g per lb | 120-150g daily |
| Muscle Building | 0.8-1.2g per lb | 120-180g daily |
| Athletes (intense training) | 1.2-1.6g per lb | 180-240g daily |
Medical Note: People with kidney disease should consult their doctor before increasing protein intake. High protein diets (>2g per lb bodyweight) are not necessary for most people and may stress the kidneys in those with pre-existing conditions.
🍽️ Sample High Protein Low Calorie Meal Plans
Meal Plan 1: 1500 Calories, 150g Protein
Breakfast (400 cal, 35g protein):
- 3 egg white omelet with 1 whole egg
- 1 cup non-fat Greek yogurt
- 1/2 cup berries
Lunch (450 cal, 45g protein):
- 6oz grilled chicken breast
- 2 cups mixed greens with balsamic vinegar
- 1/2 cup quinoa
Snack (200 cal, 25g protein):
- 1 scoop whey protein with water
- 1 small apple
Dinner (450 cal, 45g protein):
- 6oz grilled salmon
- 2 cups roasted broccoli
- 1/2 sweet potato
Meal Timing Tip: Spread protein intake across 3-4 meals for optimal muscle protein synthesis. Aim for 20-40g protein per meal rather than one huge protein meal.
Meal Plan 2: 1800 Calories, 180g Protein (Muscle Building)
Breakfast (500 cal, 45g protein):
- 4 egg whites + 2 whole eggs scrambled
- 2 slices whole grain toast
- 1 cup low-fat cottage cheese
Lunch (550 cal, 50g protein):
- 8oz turkey breast
- Large salad with olive oil dressing
- 1 cup brown rice
Snack (250 cal, 30g protein):
- 1 scoop protein powder
- 1 banana
- 2 tbsp peanut butter powder
Dinner (500 cal, 55g protein):
- 8oz lean beef (95% lean)
- 2 cups mixed vegetables
- 1 medium potato
🎯 Hit Your Protein Goals Every Day
Track your meals visually and never miss your protein target. Perfect for weight loss and muscle building.
Start Tracking Now📊 Protein Timing: Does It Matter?
Recent research shows that total daily protein intake matters more than timing, but there are some optimal strategies:
Protein Distribution Strategies:
- Pre-workout: 20g protein 1-2 hours before training (optional)
- Post-workout: 20-40g protein within 2 hours (important for muscle building)
- Before bed: 20-40g slow-digesting protein (casein or cottage cheese) to prevent muscle breakdown
- Morning: 25-30g protein to break overnight fast and control hunger
💰 Budget-Friendly High Protein Foods (Cost per 25g Protein)
Here's how to get protein on a budget:
| Food | Cost per 25g Protein | Best For |
|---|---|---|
| Eggs (whole) | $0.60-0.90 | Breakfast, snacks |
| Canned Tuna | $0.70-1.00 | Quick lunches |
| Chicken Thighs (bone-in) | $0.90-1.20 | Budget meals |
| Greek Yogurt (store brand) | $1.00-1.50 | Snacks, breakfast |
| Cottage Cheese | $1.00-1.50 | High volume eating |
| Ground Turkey (85% lean) | $1.20-1.80 | Versatile cooking |
| Peanut Butter Powder | $1.30-1.80 | Smoothies, oatmeal |
| Lentils (dry) | $0.40-0.70 | Vegan, meal prep |
| Chicken Breast (frozen) | $1.50-2.00 | Meal prep king |
| Whey Protein (bulk) | $1.00-1.50 | Convenience |
🚫 Common High Protein Food Mistakes
Mistake #1: Only eating chicken breast
Variety matters! Rotate protein sources to get different amino acid profiles and micronutrients.
Mistake #2: Ignoring plant proteins
Plant proteins (beans, lentils, tofu) provide fiber and are heart-healthy. Mix animal and plant sources.
Mistake #3: Over-relying on protein bars
Many "high protein" bars have 15-20g sugar. Prioritize whole foods first, supplements second.
Mistake #4: Not tracking portions
4oz of chicken looks different cooked vs raw. Use a visual tracking tool or food scale.
❓ Frequently Asked Questions (FAQs)
What food has the most protein per calorie?
Egg whites have the highest protein-to-calorie ratio at 0.21 (21g protein per 100 calories). Other top contenders are cod, shrimp, chicken breast, and protein powder isolate.
Can I eat too much protein?
For healthy individuals, up to 2g per lb bodyweight is generally safe. However, most people don't need more than 1g per lb bodyweight. Excess protein is converted to glucose or excreted. People with kidney disease should consult their doctor.
What's the best protein for weight loss?
Lean proteins like chicken breast, cod, shrimp, and non-fat Greek yogurt provide maximum satiety with minimal calories. These foods have protein-to-calorie ratios above 0.15.
Are plant proteins as good as animal proteins?
Plant proteins are excellent for health but most are incomplete proteins (missing some essential amino acids). Combine different plant proteins (rice + beans, hummus + pita) or choose complete plant proteins like quinoa, soy, and hemp seeds.
How much protein should I eat to lose weight?
Aim for 0.8-1.0g protein per lb bodyweight when cutting calories. This preserves muscle mass, increases satiety, and boosts metabolism through the thermic effect of food.
Is it better to eat protein before or after workout?
Total daily protein matters most. However, 20-40g protein within 2 hours post-workout optimizes muscle protein synthesis. Pre-workout protein can reduce muscle breakdown during training.
Can I get enough protein without meat?
Yes! Plant-based athletes thrive on combinations of legumes, tofu, tempeh, seitan, quinoa, and protein powders. You need to eat more volume since plant proteins are less dense, but it's absolutely achievable.
What's the cheapest high protein food?
Dry lentils provide 25g protein for about $0.50. Eggs ($0.70 per 25g protein) and canned tuna are also budget champions. Chicken thighs beat chicken breast for cost efficiency.
Should I drink protein shakes?
Protein shakes are convenient supplements, not meal replacements. Use them when you can't hit protein goals with whole foods, post-workout for quick absorption, or as a snack. Prioritize real food first.
Do I need protein supplements?
No, you can hit protein goals with whole foods. Supplements are convenient and cost-effective, but not necessary. If you're consistently short on protein or need quick post-workout nutrition, whey or plant protein powders help.
How do I know if I'm eating enough protein?
Track your intake for a few days using CaloriesSnap's visual tracker. Signs of low protein: constant hunger, muscle loss during weight loss, slow recovery from workouts, hair loss, and weak nails.
Is fish or chicken better for protein?
Both are excellent! White fish like cod has slightly more protein per calorie than chicken. Fatty fish like salmon provide omega-3s but more calories. Rotate between both for nutritional variety.
🏆 Start Your High Protein Journey Today
Join thousands losing weight and building muscle with CaloriesSnap's visual tracking system.
Track Your Protein Goals Now📝 Medical Disclaimer
Important Medical Information:
This article is for informational and educational purposes only and is not intended as medical advice. All nutritional data is sourced from USDA FoodData Central. Consult with a healthcare provider, registered dietitian, or doctor before making significant dietary changes, especially if you have:
- Kidney disease or kidney problems
- Liver disease
- Pregnancy or breastfeeding
- Diabetes or blood sugar issues
- Any chronic health conditions
Individual protein needs vary. This guide provides general recommendations based on current scientific evidence. Listen to your body and work with qualified professionals for personalized nutrition advice.
🎯 Key Takeaways
- Top protein sources: Chicken breast, cod, shrimp, egg whites, Greek yogurt
- Daily target: 0.8-1g protein per lb bodyweight for weight loss
- Timing matters less than total intake, but spread protein across 3-4 meals
- Budget options: Eggs, lentils, canned tuna, cottage cheese
- Plant-based winners: Tofu, tempeh, lentils, seitan, edamame
- Track your intake to ensure you're hitting daily goals
Ready to track your protein intake visually? Start Using CaloriesSnap's Visual Tracker