High Protein Low Calorie Foods: 25 Picks by Protein Ratio
High protein low calorie foods ranked by protein per 100 kcal, including lean meats, fish, dairy, eggs and plant options, plus meal ideas for weight loss.
High protein low calorie foods give you a lot of protein without many calories, which makes it easier to feel full and keep muscle while losing fat. The best measure is protein per 100 kcal. Egg whites, white fish, tuna, shrimp, chicken and turkey breast, and non-fat dairy lead with roughly 15 to 23 g per 100 kcal. Among plant foods, seitan, tofu and edamame do best. This guide ranks 25 foods, explains how to compare any food, and turns the list into practical meals and snacks.
How to rank foods by protein per calorie
Protein per 100 kcal = (grams of protein ÷ calories) × 100.
- Above 15 g per 100 kcal: very lean (most calories come from protein).
- 10–15 g: lean and filling.
- 5–10 g: moderate; often has useful fat or carbohydrate.
- Below 5 g: protein is a minor part of the calories.
You can check any label with the protein density calculator.
25 high protein low calorie foods
| Food | Serving | Protein (approx.) | Calories (approx.) | Protein per 100 kcal |
|---|---|---|---|---|
| Egg whites | 100 g | 10.9 g | 52 kcal | 21 g |
| Cod, cooked | 100 g | 23 g | 105 kcal | 22 g |
| Tuna, canned in water, drained | 100 g | 25 g | 115 kcal | 22 g |
| Shrimp, cooked | 100 g | 24 g | 99 kcal | 24 g |
| Tilapia, cooked | 100 g | 26 g | 128 kcal | 20 g |
| Chicken breast, cooked | 100 g | 31 g | 165 kcal | 19 g |
| Turkey breast, cooked | 100 g | 29 g | 140 kcal | 21 g |
| Whey protein isolate | 30 g | 25 g | 110 kcal | 23 g |
| Greek yogurt, non-fat | 170 g | 17 g | 100 kcal | 17 g |
| Skyr, plain | 150 g | 16 g | 95 kcal | 17 g |
| Cottage cheese, 1% | 113 g | 14 g | 81 kcal | 17 g |
| Lean beef mince (5% fat), cooked | 100 g | 26 g | 170 kcal | 15 g |
| Pork tenderloin, cooked | 100 g | 26 g | 143 kcal | 18 g |
| Salmon, wild, cooked | 100 g | 25 g | 182 kcal | 14 g |
| Beef jerky | 28 g | 9–10 g | 80–90 kcal | 11 g |
| Seitan | 100 g | 25 g | 140–150 kcal | 17 g |
| Firm tofu | 100 g | 16 g | 145 kcal | 11 g |
| Tempeh | 100 g | 19 g | 192 kcal | 10 g |
| Edamame, shelled | 100 g | 12 g | 121 kcal | 10 g |
| Soy milk, unsweetened | 250 ml | 7–8 g | 80 kcal | 9–10 g |
| Skimmed milk | 250 ml | 8.5 g | 85 kcal | 10 g |
| Whole eggs | 2 large | 12.6 g | 144 kcal | 9 g |
| Lentils, cooked | 100 g | 9 g | 116 kcal | 8 g |
| Powdered peanut butter | 12 g | 5–6 g | 50–60 kcal | 10 g |
| Mozzarella, part-skim | 28 g | 7 g | 72 kcal | 10 g |
Values approximate, from USDA FoodData Central and typical product labels. Seitan calories vary a lot between products.
Foods that seem high protein but aren't per calorie
| Food | Protein per 100 kcal | Why |
|---|---|---|
| Peanut butter | 4 g | Mostly fat |
| Almonds | 3.7 g | Mostly fat |
| Cheddar cheese | 6 g | High fat |
| Protein granola | 4–6 g | Mostly carbohydrate |
| Many protein bars | 6–10 g | Sugar, fat, fibre |
| Quinoa | 3.7 g | Mostly carbohydrate |
| Hummus | 3–4 g | Fat and carbohydrate |
These foods can still be healthy and useful, but they don't help much if your goal is maximum protein for minimum calories. See protein in peanut butter.
Why protein helps with weight loss
- Fullness: protein generally keeps people fuller per calorie than carbohydrate or fat, which can lower total intake.
- Thermic effect: the body uses about 20 to 30 percent of protein's calories to digest and process it, compared with roughly 5 to 10 percent for carbohydrate and 0 to 3 percent for fat.
- Muscle retention: higher protein intakes, combined with strength training, help keep muscle while losing fat.
Research reviews, including those summarised in the ISSN position stand on diets and body composition, support higher protein intakes during calorie restriction. Set your targets with the macro calculator.
High protein low calorie meals
| Meal | Protein (approx.) | Calories (approx.) |
|---|---|---|
| Egg white and spinach omelette with 1 whole egg and toast | 28 g | 300 kcal |
| Greek yogurt bowl with berries | 20 g | 180 kcal |
| Tuna salad with Greek yogurt dressing on lettuce wraps | 30 g | 220 kcal |
| Chicken breast, roasted vegetables and a small potato | 40 g | 420 kcal |
| Shrimp stir-fry with broccoli and a little rice | 30 g | 350 kcal |
| Cod tacos with cabbage slaw and salsa | 32 g | 380 kcal |
| Turkey chilli with beans | 35 g | 400 kcal |
| Tofu and edamame bowl with cauliflower rice | 30 g | 350 kcal |
More ideas in high protein lunch ideas for work, easy high-protein meals and low carb high protein meal prep.
High protein low calorie snacks
| Snack | Protein (approx.) | Calories (approx.) |
|---|---|---|
| Skyr or Greek yogurt pot (150–170 g) | 15–17 g | 90–100 kcal |
| Cottage cheese (150 g) | 17 g | 120 kcal |
| 2 hard-boiled egg whites + 1 whole egg | 13 g | 105 kcal |
| Tuna pouch (74 g) | 16 g | 80 kcal |
| Jerky (28 g) | 9–10 g | 80–90 kcal |
| Turkey slices (60 g) | 12 g | 60 kcal |
| Roasted edamame (30 g) | 12 g | 120 kcal |
| String cheese | 7 g | 70–80 kcal |
| Protein pudding cup | 15–20 g | 120–150 kcal |
See snacks with protein and high protein desserts for more.
Building a lower-calorie, high-protein plate
- Half the plate: vegetables or salad.
- A quarter: lean protein (palm-sized, 25 to 40 g protein).
- A quarter: starch such as potatoes, rice, bread or legumes.
- A small amount of fat: olive oil, avocado or cheese for flavour.
This keeps meals filling without being bland or very low in carbohydrate.
Plant-based options
Vegetarians and vegans have fewer very lean options, but these help:
- Seitan: one of the leanest plant proteins.
- Firm and extra-firm tofu.
- Edamame and soy milk.
- Lentils and beans, which bring fibre that also helps fullness.
- Pea or soy protein powder.
See tofu protein, edamame protein and high protein vegetarian meals.
A sample 1,600 kcal, 130 g protein day
| Meal | Food | Protein (approx.) | Calories (approx.) |
|---|---|---|---|
| Breakfast | Skyr with berries and 20 g granola | 20 g | 250 kcal |
| Lunch | Chicken breast salad wrap with Greek yogurt dressing | 40 g | 420 kcal |
| Snack | Cottage cheese with cucumber and tomatoes | 17 g | 140 kcal |
| Dinner | Cod, potatoes and green beans with olive oil | 35 g | 480 kcal |
| Evening | Protein pudding or Greek yogurt with cocoa | 18 g | 150 kcal |
| Total | ~130 g | ~1,440 kcal |
That leaves around 150 kcal for milk in tea or coffee, a piece of fruit or a little extra oil. It shows how lean protein at every meal makes a high protein target fit inside a modest calorie budget.
Common mistakes
- Cutting all fat, which makes meals unsatisfying and limits fat-soluble vitamins.
- Relying only on shakes and bars instead of food.
- Ignoring vegetables and fibre, which add fullness for few calories.
- Overdoing "low calorie" sauces and sweeteners that leave you hungry.
- Not eating enough total calories, leading to fatigue and muscle loss.
Cooking methods that keep calories down
How you cook lean protein matters as much as which protein you pick. Grilling, baking, air-frying, poaching and steaming add little or no fat. A tablespoon of oil adds about 120 kcal, so measuring it rather than pouring freely makes a noticeable difference over a week. Marinades based on yogurt, citrus, soy sauce, mustard, herbs and spices add flavour for very few calories.
Sources: nutrient values from USDA FoodData Central and typical labels; protein and weight loss evidence summarised in the ISSN position stand on diets and body composition. General information, not personalised dietary advice.
Frequently asked questions
What food has the most protein for the fewest calories?
Egg whites, white fish such as cod, canned tuna in water, shrimp, chicken and turkey breast, non-fat Greek yogurt, skyr and low-fat cottage cheese give the most protein per calorie, roughly 15 to 23 g of protein per 100 kcal.
What are high protein low calorie snacks?
Greek yogurt or skyr pots, cottage cheese, hard-boiled eggs, jerky, tuna pouches, edamame, string cheese, turkey slices and protein puddings are popular snacks with plenty of protein for their calories.
Are there plant-based high protein low calorie foods?
Yes, though fewer. Seitan, firm tofu, tempeh, edamame, soy milk and lentils have the best ratios among plant foods. Most plant proteins come with more carbohydrate or fat than lean animal proteins.
How do I measure protein per calorie?
Divide grams of protein by calories and multiply by 100 to get protein per 100 kcal. For example, a yogurt with 15 g of protein and 90 kcal has about 16.7 g of protein per 100 kcal.
Why do high protein foods help with weight loss?
Protein tends to be more filling than carbohydrate or fat per calorie, takes more energy to digest, and helps preserve muscle when you eat less. Together these make a calorie deficit easier to keep.