When it comes to maintaining a healthy diet, finding foods that are both high in protein and low in calories can be a challenge. However, there are several options available that can help you meet your protein needs without adding unnecessary calories to your diet. In this article, we will explore 10 high protein foods that are not only delicious but also low in calories.
Table of Contents for 10 High Protein Foods
1. Greek Yogurt
Greek yogurt is a fantastic source of protein, with an average of 17 grams per serving. It is also low in calories, with around 100 calories per 6-ounce serving. Greek yogurt is not only a great snack on its own but can also be used as a base for smoothies or as a healthier alternative to sour cream in recipes.
2. Cottage Cheese
Cottage cheese is another excellent choice for those looking to increase their protein intake while keeping calories in check. With an average of 14 grams of protein per half-cup serving, cottage cheese is a filling and satisfying option. It can be enjoyed on its own or added to salads, wraps, or even as a topping for whole-grain toast.
3. Egg Whites
Egg whites are a pure source of protein and contain no fat or cholesterol. With around 3.6 grams of protein per egg white and only 17 calories, they are an excellent choice for those watching their calorie intake. Egg whites can be scrambled, boiled, or used in baking to add protein without adding unnecessary calories.
4. Skinless Chicken Breast
Skinless chicken breast is a lean source of protein that is both delicious and low in calories. With around 31 grams of protein per 3-ounce serving and only 165 calories, it is a popular choice among fitness enthusiasts and health-conscious individuals. Grilled, baked, or sautéed, chicken breast can be enjoyed in a variety of ways.
5. Tofu
Tofu is a versatile plant-based protein that is low in calories and high in protein. With around 10 grams of protein per half-cup serving and only 94 calories, it is a popular choice among vegetarians and vegans. Tofu can be stir-fried, baked, or added to soups and salads for a protein-packed meal.
6. Shrimp
Shrimp is a seafood option that is not only low in calories but also high in protein. With around 20 grams of protein per 3-ounce serving and only 84 calories, it is a great choice for those looking to increase their protein intake without adding unnecessary calories. Grilled, boiled, or sautéed, shrimp can be enjoyed in a variety of dishes.
7. Edamame
Edamame, or young soybeans, are a popular snack that is not only delicious but also packed with protein. With around 8 grams of protein per half-cup serving and only 95 calories, edamame is a great option for those looking to add more plant-based protein to their diet. Enjoyed steamed or boiled, edamame makes for a nutritious and filling snack.
8. Quinoa
Quinoa is a grain-like seed that is not only high in protein but also gluten-free. With around 8 grams of protein per cooked cup and only 222 calories, it is a great option for those looking to increase their protein intake while keeping calories in check. Quinoa can be enjoyed as a side dish, added to salads, or used as a base for grain bowls.
9. Lentils
Lentils are a legume that is not only high in protein but also rich in fiber. With around 18 grams of protein per cooked cup and only 230 calories, lentils are a great option for those looking to add more plant-based protein to their diet. They can be enjoyed in soups, stews, salads, or even as a meat substitute in various dishes.
10. Seitan
Seitan, also known as wheat meat or wheat gluten, is a meat substitute that is high in protein and low in calories. With around 25 grams of protein per 3-ounce serving and only 120 calories, it is a popular choice among vegetarians and vegans. Seitan can be grilled, sautéed, or added to stir-fries for a protein-packed meal.
When it comes to choosing high protein foods with the least calories, these options provide a variety of choices for every palate. Whether you prefer animal-based proteins or plant-based alternatives, incorporating these foods into your diet can help you meet your protein needs while keeping your calorie intake in check. Remember to always consult with a healthcare professional or registered dietitian before making any significant changes to your diet.