
10 Low-Calorie High-Protein Foods for a Healthier Diet
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If you’re looking to build muscle, lose weight, or simply maintain a healthy diet, incorporating low-calorie, high-protein foods is a great strategy. These foods not only keep you feeling full but also help support your overall wellness. Here are ten nutrient-dense options to add to your meals and snacks:
1. Egg Whites
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Why it’s great: Egg whites are a powerhouse of protein with minimal calories and almost no fat.
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How to use: Use them in omelets, scrambles, or as a base for healthy pancakes.
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Protein per serving: 3.6g per egg white (17 calories).
2. Greek Yogurt (Non-Fat)
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Why it’s great: Greek yogurt is rich in protein and probiotics, which support gut health.
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How to use: Add fresh fruit and a drizzle of honey for a balanced snack.
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Protein per serving: 10g per 100g (59 calories).

3. Chicken Breast
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Why it’s great: A staple in high-protein diets, chicken breast is lean and versatile.
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How to use: Grill, bake, or stir-fry for a satisfying main dish.
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Protein per serving: 31g per 100g (165 calories).
4. Cottage Cheese (Low-Fat)
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Why it’s great: Cottage cheese is an excellent source of casein protein, which digests slowly and keeps you full longer.
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How to use: Pair with fresh veggies or fruit for a quick snack.
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Protein per serving: 11g per 100g (98 calories).
5. Lentils
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Why it’s great: Lentils are high in plant-based protein and packed with fiber.
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How to use: Add them to soups, stews, or salads.
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Protein per serving: 9g per 100g cooked (116 calories).
6. Tuna (Canned in Water)
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Why it’s great: Tuna is a low-calorie seafood option with an impressive protein content.
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How to use: Mix with avocado or Greek yogurt for a healthy twist on tuna salad.
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Protein per serving: 25g per 100g (109 calories).
7. Tofu (Firm)
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Why it’s great: Tofu is a versatile plant-based protein that absorbs flavors well.
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How to use: Stir-fry, bake, or blend into smoothies for a protein boost.
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Protein per serving: 10g per 100g (76 calories).
8. Edamame
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Why it’s great: These young soybeans are high in protein and fiber, making them a filling snack.
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How to use: Steam and sprinkle with a pinch of salt or chili powder.
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Protein per serving: 11g per 100g (121 calories).
9. Shrimp
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Why it’s great: Shrimp is low in calories and packed with lean protein.
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How to use: Add to salads, pasta, or stir-fry dishes.
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Protein per serving: 24g per 100g (99 calories).
10. Almonds (in Moderation)
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Why it’s great: While slightly higher in calories, almonds are a good source of plant-based protein and healthy fats.
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How to use: Snack on a small handful or add to oatmeal and salads.
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Protein per serving: 6g per 23 almonds (164 calories).
Conclusion
Adding these low-calorie, high-protein foods to your diet can help you achieve your health goals while keeping you satisfied. Whether you’re looking for quick snacks or versatile meal ingredients, these options fit seamlessly into any lifestyle.
Start experimenting with these foods today to enjoy a balanced, protein-packed diet that supports your health and wellness!