Best High-Protein Low-Calorie Foods: The Complete List (With Gram Weights)
Protein is the most satiating macronutrient — it keeps you full longer, protects muscle mass during weight loss, and requires more energy to digest than carbs or fat. Eating enough protein on a calorie deficit is one of the most evidence-backed strategies for losing fat without feeling miserable.
Portion control made simple – measure exactly what you need
Portion control made simple – measure exactly what you need
The challenge is finding foods that are high in protein without being high in calories. This list covers the best options across every food category — with exact gram weights and protein-to-calorie ratios so you can build meals that work.
How to Evaluate Protein Efficiency
The best metric for comparing protein foods is grams of protein per 100 calories. A food that delivers 10g of protein per 100 calories is far more efficient than one that delivers 3g per 100 calories — even if both are considered "high protein."
As a rough benchmark:
- Elite: 8g+ protein per 100 calories
- Great: 6–8g protein per 100 calories
- Good: 4–6g protein per 100 calories
- Moderate: 2–4g protein per 100 calories
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Best High-Protein Low-Calorie Foods: The Full List
Poultry
| Food | Serving | Calories | Protein | Protein per 100 cal |
|---|---|---|---|---|
| Chicken breast (cooked, no skin) | 100g | 165 cal | 31g | 18.8g ⭐ |
| Turkey breast (cooked, no skin) | 100g | 135 cal | 30g | 22.2g ⭐ |
| Chicken thigh (cooked, no skin) | 100g | 209 cal | 26g | 12.4g |
| Ground turkey (93% lean) | 100g | 148 cal | 22g | 14.9g ⭐ |
Fish and Seafood
| Food | Serving | Calories | Protein | Protein per 100 cal |
|---|---|---|---|---|
| Tilapia (cooked) | 100g | 128 cal | 26g | 20.3g ⭐ |
| Cod (cooked) | 100g | 105 cal | 23g | 21.9g ⭐ |
| Shrimp (cooked) | 100g | 99 cal | 24g | 24.2g ⭐ |
| Tuna, canned in water (drained) | 100g | 116 cal | 26g | 22.4g ⭐ |
| Salmon (cooked) | 100g | 208 cal | 20g | 9.6g |
| Scallops (cooked) | 100g | 111 cal | 20g | 18.0g ⭐ |
Dairy and Eggs
| Food | Serving | Calories | Protein | Protein per 100 cal |
|---|---|---|---|---|
| Non-fat Greek yogurt | 170g (6oz) | 100 cal | 17g | 17g ⭐ |
| Low-fat cottage cheese (1%) | 100g | 72 cal | 12g | 16.7g ⭐ |
| Egg whites | 100g (~3 whites) | 52 cal | 11g | 21.2g ⭐ |
| Whole egg | 50g (1 large) | 72 cal | 6g | 8.3g |
| Part-skim ricotta | 100g | 138 cal | 11g | 8.0g |
| Skim milk | 240ml (1 cup) | 83 cal | 8g | 9.6g |
Meat (Lean Cuts)
| Food | Serving | Calories | Protein | Protein per 100 cal |
|---|---|---|---|---|
| Beef top sirloin (lean, cooked) | 100g | 207 cal | 31g | 15.0g ⭐ |
| Pork tenderloin (cooked) | 100g | 143 cal | 26g | 18.2g ⭐ |
| Lean ground beef (96/4) | 100g | 137 cal | 22g | 16.1g ⭐ |
| Bison (ground, cooked) | 100g | 146 cal | 20g | 13.7g |
Plant-Based Proteins
| Food | Serving | Calories | Protein | Protein per 100 cal |
|---|---|---|---|---|
| Edamame (cooked) | 100g | 121 cal | 11g | 9.1g |
| Tempeh | 100g | 193 cal | 19g | 9.8g |
| Extra-firm tofu | 100g | 83 cal | 9g | 10.8g |
| Lentils (cooked) | 100g | 116 cal | 9g | 7.8g |
| Black beans (cooked) | 100g | 132 cal | 9g | 6.8g |
| Chickpeas (cooked) | 100g | 164 cal | 9g | 5.5g |
| Seitan (wheat gluten) | 100g | 120 cal | 25g | 20.8g ⭐ |
Protein Supplements
| Food | Serving | Calories | Protein | Protein per 100 cal |
|---|---|---|---|---|
| Whey protein isolate | 30g (1 scoop) | 110 cal | 25g | 22.7g ⭐ |
| Casein protein | 30g (1 scoop) | 120 cal | 24g | 20.0g ⭐ |
| Non-fat Greek yogurt protein shake | 200g yogurt + 15g whey | 175 cal | 32g | 18.3g ⭐ |
High-Protein Low-Calorie Meal Ideas
Theory is useful but meal ideas make it actionable. Here are five high-protein, low-calorie meals that consistently hit a 35g+ protein target under 450 calories:
1. Shrimp and Vegetable Stir-Fry (~350 cal / 38g protein)
- 150g cooked shrimp (149 cal / 36g protein)
- 150g broccoli (51 cal / 4g protein)
- 80g bell pepper (26 cal / 1g protein)
- 8ml soy sauce (5 cal)
- 5ml sesame oil (42 cal)
2. Cottage Cheese Bowl with Cucumber and Tomato (~220 cal / 28g protein)
- 200g low-fat cottage cheese (144 cal / 24g protein)
- 100g cucumber (15 cal)
- 100g cherry tomatoes (18 cal)
- 5g fresh herbs, salt, pepper
Add 1 rice cake (35 cal / 1g protein) for a complete light meal.
3. Turkey and Spinach Scramble (~320 cal / 40g protein)
- 100g ground turkey 93% lean (148 cal / 22g protein)
- 3 egg whites (52 cal / 11g protein)
- 60g fresh spinach (14 cal)
- 1 whole egg (72 cal / 6g protein)
- Salt, pepper, garlic
4. Tuna Stuffed Avocado (~400 cal / 34g protein)
- 120g canned tuna in water, drained (139 cal / 31g protein)
- 100g avocado (160 cal / 2g protein)
- 30g non-fat Greek yogurt instead of mayo (18 cal / 3g protein)
- Lemon, salt, pepper, dill
5. Chicken Breast with Roasted Broccoli (~350 cal / 45g protein)
- 150g cooked chicken breast (248 cal / 47g protein)
- 200g broccoli (68 cal / 6g protein)
- 7ml olive oil (62 cal)
- Garlic, lemon, salt
Why Portion Precision Matters for Protein Targets
The protein values above are based on exact gram weights. In practice, "a chicken breast" varies from 120g to 280g — a difference of 22–55g of protein. If your target is 150g of protein per day, eating an undersized portion at two meals can put you 30–40g short without realising it.
Weighing protein portions — especially before cooking — is the most reliable way to consistently hit your daily target. A food scale that displays nutritional data makes this effortless: place your chicken on the scale and see exactly how much protein you are adding to the meal before it cooks.
Real-time nutrition tracking syncs with Apple Health, Fitbit, and more
Transform your kitchen into a precision nutrition center
Real-time nutrition tracking syncs with Apple Health, Fitbit, and more
Transform your kitchen into a precision nutrition center
For a complete system that combines high-protein eating with portion control and calorie management, the Smart Portion Guide Ebook covers volume eating strategies specifically designed to maximise satiety and protein intake within a calorie deficit.
Frequently Asked Questions
How much protein do I need per day?
For fat loss and muscle retention, most research supports 0.7–1.0g of protein per pound of body weight (1.6–2.2g per kg). A 150 lb person should target 105–150g of protein daily. Active athletes and those doing strength training benefit from the higher end of this range.
Are plant proteins as good as animal proteins for muscle?
Animal proteins are "complete" — they contain all essential amino acids in sufficient quantities. Most plant proteins are incomplete, but you can meet all amino acid needs by eating a variety of plant proteins throughout the day. Tofu, edamame, tempeh, and seitan are the most complete plant protein sources.
Can I eat too much protein?
For healthy adults, very high protein intake (2g+ per kg body weight) is generally safe. The main practical downsides are digestive discomfort and crowding out other nutrients if protein completely dominates your diet. If you have kidney disease, consult a doctor before eating high protein.
What is the best protein food for weight loss specifically?
Non-fat Greek yogurt and chicken breast consistently top the list — both are cheap, widely available, extremely protein-dense per calorie, and versatile. Egg whites and canned tuna are close behind for convenience and cost.
The Bottom Line
Eating enough protein does not require expensive supplements or elaborate meal plans. Chicken breast, canned tuna, egg whites, Greek yogurt, and cottage cheese are all cheap, accessible, and deliver 15–22g of protein per 100 calories.
The key to consistently hitting your protein target: know your portion weights. A food scale removes all guesswork — especially for the proteins that vary most by size (chicken, fish, beef). Weigh your protein once per meal and your daily target becomes a system, not a guess.
Related Reading
- How to Use a Food Scale for Weight Loss: A Step-by-Step Guide
- How to Count Macros for Weight Loss: A Beginner's Complete Guide
- 7-Day Meal Prep With a Food Scale: The Exact Plan
- High-Protein Breakfast Ideas: 10 Options With Exact Macros
- How Much Protein Per Day: Evidence-Based Targets
Related Reading
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