Top Low-Calorie, High-Protein Foods To Fuel Your Day
In the quest for a balanced diet that supports a healthy lifestyle, the role of protein is undeniably important. Proteins, complex molecules of amino acids, are the foundational blocks of our body. They actively participate in the synthesis and repair of tissues and the production of enzymes and hormones. When we discuss a high-protein diet, we're referring to a dietary intake enriched with protein-rich food, often associated with muscle gain, weight gain, and the essential maintenance of muscle mass.
Elevating one's protein intake not only promotes the growth of muscle tissues but also aids in preserving existing muscle, especially vital as we age. Muscle mass and strength are inherently linked, and consistent protein intake ensures the resilience of our muscles.
Contrary to what some might believe, enjoying high-protein foods doesn’t necessarily mean ingesting excessive calories. High-protein foods have an intrinsic thermogenic property, meaning they require more energy to digest. This results in burning more calories during digestion, making them a smart choice for those targeting weight loss.
This guide will review our top picks for low-calorie, high-protein foods. This guide will offer insights and options, whether you need complete protein sources, want to know how to get more protein with fewer calories, or simply want to diversify your dietary choices. Do you find yourself constantly on the go but still want to indulge in healthy foods? The expert chefs at Hungryroot have crafted various delicious recipes, including high-protein recipes and groceries delivered straight to your doorstep. Whether juggling work, family, or other commitments, Hungryroot helps you enjoy mouthwatering foods without compromising your health goals. Get started today by taking our personalized quiz and start your health journey right from day one!
High-Fiber, Low-Carb Foods List
Cottage Cheese
Cottage cheese is a stellar high-protein, low-calorie food, making it a preferred selection for those seeking nutritional density without calorie overload. Rich in essential proteins, it promotes muscle repair and growth, and its low-calorie content is ideal for those managing their weight. A cup of low-fat cottage cheese typically contains approximately 28 grams of protein and just over 200 calories, making it a nutritious option for those mindful of their calorie intake. Beyond its protein and calorie profile, cottage cheese is also laden with vital vitamins and minerals like calcium, vitamin B12, phosphorous, and selenium, pivotal for bone health, metabolic function, and immunity.
Cottage cheese's distinct flavor and texture make it an adaptable and versatile food choice. Its neutral taste pairs well with various foods, blending seamlessly with sweet and savory ingredients. Whether dolloped atop a bowl of fresh fruits, added to nutritious salads, blended into smoothies, or used as a substitute for other cheeses in baking recipes, cottage cheese can easily be incorporated into many recipes.
Lean Meats Like Chicken Breast, Turkey
Lean meats such as chicken and turkey, are phenomenal sources of high-quality, low-calorie high-protein. A 3-ounce serving of cooked chicken breast provides around 26 grams of protein and approximately 128 calories, while the same serving of turkey breast offers around 25 grams of protein and roughly 115 calories, making them excellent choices for optimizing protein intake while maintaining a calorie deficit. Beyond their remarkable protein-to-calorie ratios, these lean meats are also packed with essential vitamins and minerals. They are rich in B vitamins, particularly niacin, and vitamin B6, crucial for energy metabolism and proper functioning of the nervous system. Additionally, they contain vital minerals like phosphorus and selenium, indispensable for bone health and antioxidant defenses, respectively.
The versatile flavors of chicken and turkey and their tender textures make them a culinary favorite in many cuisines worldwide. These lean meats can seamlessly absorb the flavors of accompanying ingredients, spices, and marinades, rendering them suitable for a wide array of preparations, from grilling and baking to sautéing and slow-cooking. They can be featured in salads, sandwiches, wraps, stews, or stir-fries or even served as the main course alongside a medley of vegetables and whole grains. Whether you prefer a spicy chicken curry, a savory turkey burger, or a simple grilled chicken salad, the options are endless.
- Hungryroot Seasoned Grilled Chicken Breast
- Mission Driven Meat & Seafood Diced BBQ Chicken Breast
- Butcher’s by Roli Roti Chile Limon Chicken
- Diestel Chipotle Turkey Tenderloin
- Diestel Lean Ground Turkey
Salmon & Tuna
Salmon and tuna are known not just for their taste but also as sources of high-quality protein. A 3-ounce serving of cooked salmon typically contains around 23 grams of protein and approximately 180 calories, whereas a similar serving of cooked yellowfin tuna boasts around 25 grams of protein with just about 110 calories. These fish are also nutritionally dense, providing an array of vitamins and minerals essential for overall health. Both are rich in omega-3 and omega-6 fatty acids, crucial for heart and brain health, and are excellent sources of B vitamins, particularly B12, which is essential for nerve function and the production of DNA and red blood cells. Additionally, they are rich in selenium, a powerful antioxidant that helps protect the body from damage.
Salmon has a rich, buttery flavor and a tender, flaky texture, while tuna offers a robust, meaty taste with a firm, dense texture. They can be grilled, baked, poached, or raw in sushi or sashimi, making them extremely versatile. Whether it's a refreshing tuna salad, a flavorful salmon steak, or a wholesome fish curry, the options are limitless, allowing you to explore various dishes while relishing the nutritional benefits of these lean proteins. By integrating salmon and tuna into your meals, you can elevate your nutritional intake, all while managing your calorie consumption effectively.
- Egg Harbor Seafood Atlantic Salmon Fillets
- Blue Circle Lemon Herb Salmon Burger
- Ultco Cold Smoked Sliced Salmon
- Egg Harbor Seafood
- Safe Catch Wild Ahi Tuna in Avocado Oil
Eggs
Eggs are widely recognized as a powerhouse of nutrition, offering a balance of high protein and low calories, making them an exceptional choice for anyone mindful of their dietary intake. One large whole egg provides approximately 6 grams of high-quality protein and contains about 70 calories.. hey also contain essential vitamins and minerals. They are rich in vitamin B12, essential for maintaining nerve function and the production of DNA and red blood cells, and vitamin A, vital for maintaining skin and eye health. Additionally, eggs contain antioxidants like lutein and zeaxanthin, which are beneficial for eye health, and are a good source of choline, crucial for brain and liver health.
The versatility of eggs is showcased in their diverse textures and flavors, from creamy and rich to fluffy and light, depending on the cooking method. They can be boiled, scrambled, poached, or baked and featured in salads, sandwiches, soups, or even desserts. Whether it’s a hearty omelet, a classic egg salad, or a sophisticated eggs Benedict, the culinary possibilities with eggs are endless, offering a convenient way to enhance your protein intake while enjoying diverse and nutritious meals.
- Vital Farms Pasture-Raised Hard Boiled Eggs
- Les Trois Petits Cochons Sous-Vide Spinach Feta Egg Bite
- Les Trois Petits Cochons Sous-Vide Gruyere + Proscuitto Egg Bite
- Les Trois Petits Cochons Sous-Vide Broccoli Parm Egg Bite
Greek Yogurt
Greek yogurt is an excellent source of high-quality protein and is typically lower in calories, making it a great choice for those striving to maintain a balanced diet. A 6-ounce serving of non-fat Greek yogurt can contain up to 15 grams of protein and around 80 calories. Greek yogurt is enriched with various essential nutrients, contributing to its status as a superfood. It’s packed with calcium, crucial for bone health; probiotics, beneficial for gut health; and vitamin B12, essential for nerve function and the production of red blood cells.
The dense and creamy consistency of Greek yogurt and its tangy undertone allow it to blend seamlessly with various foods, from fruits and honey to vegetables and spices. Incorporating Greek yogurt into your diet can be as simple as enjoying it as a standalone snack or using it as a substitute for mayonnaise in salads, a base for dips, or an ingredient in smoothies and baking. It can also be used as a marinade for meats, adding tenderness and flavor. Whether you prefer it sweetened with berries and a drizzle of honey or seasoned with herbs as a savory dip, Greek yogurt provides a nutritious and tasty option that can be woven effortlessly into your daily meals.
Edamame
Edamame, young soybeans harvested before they ripen or harden, are a nutrient-dense, high-protein, and low-calorie food. A one-cup serving of prepared edamame provides approximately 17 grams of protein and around 190 calories, showcasing its impressive protein-to-calorie ratio. Edamame is also brimming with essential vitamins and minerals, including vitamin K, folate, and manganese, which are crucial for bone health, DNA synthesis, and metabolism. Additionally, it is rich in fiber and antioxidants, promoting digestive health and offering protective benefits against oxidative stress.
The appealing texture and flavor of edamame—firm yet tender beans with a mildly sweet and nutty taste—make them a delightful and versatile culinary ingredient. Their balanced flavor allows them to pair well with many dishes, from salads and soups to stir-fries and rice bowls. They can be boiled and seasoned as a wholesome snack, tossed into salads for added crunch, or blended into dips for a protein-packed alternative to traditional spreads. The culinary versatility of edamame not only assures a variety of delicious and nutritious meal options but also makes elevating one’s protein intake both convenient and enjoyable.
Tofu
Tofu, also known as bean curd, is a high-protein, low-calorie food, derived from coagulated soy milk. A 100-gram serving of firm tofu can offer around 8 grams of protein and merely 70 calories. Furthermore, tofu is a rich source of essential vitamins and minerals, including calcium and manganese, which play pivotal roles in bone health, and iron, crucial for transporting oxygen through the blood. It’s also a good source of magnesium, phosphorus, and selenium. These nutrients, coupled with its low-calorie and high protein content, make tofu a helpful addition to a health-conscious diet.
Tofu can exhibit textures from silky and soft to firm and dense, enjoyable in a diverse range of dishes, from smoothies and desserts to stir-fries and grills. It can be scrambled as a substitute for eggs, grilled with a splash of soy sauce, or even blended into soups to enrich creaminess and nutritional value.
- Hungryroot Savory Spiced Tofu Bites
- Hodo Chinese 5-Spice Tofu Nuggets
- Hungryroot Braised Lemongrass Tofu Nuggets
Red Meat
Red meat, encompassing varieties like beef, lamb, and pork, is known for its high protein content and can be included in a low-calorie diet when prepared mindfully. Lean cuts of red meat such as sirloin or tenderloin can offer around 22-26 grams of protein per 3-ounce serving with calorie content ranging approximately from 150 to 180 calories. Beyond its protein richness, red meat is also a principal source of essential nutrients like iron, which is vital for transporting oxygen in the blood, and zinc, crucial for immune function and wound healing. Additionally, it is rich in B vitamins, particularly B12, which is essential for nerve function and the production of DNA and red blood cells. Opting for lean cuts and moderating portion sizes is the key to incorporating red meat into a balanced, low-calorie diet.
The diverse varieties of red meat present many flavors and textures, from the bold taste and dense texture of beef to the slightly sweet profile of pork and the rich, tender nature of lamb. These varying characteristics of red meat provide many culinary possibilities, allowing it to be roasted, grilled, braised, or stewed. To mindfully incorporate red meat into your diet, choose lean cuts and consider portion sizes, integrate a variety of vegetables and whole grains, and explore diverse cooking methods like grilling or broiling to add flavors without excessive calories. Whether it’s a lean beef stir-fry brimming with colorful vegetables, grilled pork tenderloin with a side of quinoa, or a lamb salad sprinkled with leafy greens, red meat can be part of delicious and nutritious meals.
- Frontiere Grass-Fed Ground Beef
- Hungryroot Thin-Cut Beef Strips
- Kevin’s Natural Foods Chimichurri Beef
Nuts Like Almonds, Peanuts
Nuts like almonds and peanuts are celebrated for their high protein content and are often considered a part of a well-balanced diet. Almonds, for instance, contain approximately 6 grams of protein per ounce (28 grams), while peanuts are even more protein-dense, offering around 7 grams per ounce. While they are relatively high in calories due to their healthy fat content, moderate consumption can still complement a low-calorie diet. Apart from protein, these nuts are laden with essential nutrients such as vitamin E, which acts as a potent antioxidant, magnesium, essential for bone health and energy production, and healthy monounsaturated and polyunsaturated fats, beneficial for heart health. Incorporating nuts in smaller amounts can help leverage their nutritional benefits without exceeding daily calorie goals.
Almonds and peanuts exhibit a variety of textures and flavors, from the crunchy, buttery taste of almonds to the hearty, earthy flavor of peanuts. These features and their nutritional richness make them a flavorful addition to numerous dishes. They can be consumed raw, roasted, or blended into butters, and they can add crunch to salads, richness to smoothies, or flavor to stir-fries and baked goods. Sprinkling a handful of almonds over yogurt or oatmeal or adding a dollop of peanut butter to smoothies are simple ways to integrate these nutrient-dense nuts into your diet.
We know that life can get hectic, but sticking to your low-carb lifestyle shouldn't be a struggle. That's why Hungryroot brings you custom-selected, healthy groceries that magically turn into delicious recipes delivered right to your door. Our seamless process frees up your valuable time and helps you effortlessly embrace a healthy lifestyle. Let us be your trusted partner on your journey to health — because you deserve to feel good, inside and out.
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