Top 6 High-Protein, Low-Calorie Foods for a Healthy Diet

If you’re looking to build muscle, lose weight, or simply eat healthier, incorporating high-protein, low-calorie foods into your diet is essential. Protein helps repair and build muscle, keeps you full longer, and supports metabolism—all while low-calorie options help control your overall energy intake. Here are the top 6 foods that pack a protein punch without loading up on calories.

1. Chicken Breast

Chicken breast is a classic choice for anyone focused on lean protein. A 3-ounce serving contains about 26 grams of protein and only 140 calories. It’s versatile, easy to cook, and can be added to salads, wraps, or stir-fries.

2. Egg Whites

Egg whites are almost pure protein with minimal calories. One large egg white has about 3.6 grams of protein and just 17 calories. Perfect for omelets, scrambles, or as a protein boost in smoothies.

3. Greek Yogurt (Non-Fat)

Non-fat Greek yogurt is rich in protein and low in calories. A 6-ounce serving offers around 15-20 grams of protein and roughly 90-100 calories. It’s great for breakfast, snacks, or desserts when paired with fruits or nuts.

4. Cottage Cheese (Low-Fat)

Low-fat cottage cheese is a protein powerhouse with about 14 grams of protein and 80-100 calories per half-cup serving. It’s creamy, filling, and perfect as a snack or addition to meals.

5. Tuna (Canned in Water)

Tuna is a convenient, shelf-stable option packed with protein. A 3-ounce serving provides about 20 grams of protein and only 90 calories. It’s ideal for sandwiches, salads, or straight from the can.

6. Tofu (Firm)

For plant-based eaters, firm tofu is a fantastic protein source. Half a cup contains around 10 grams of protein and about 90 calories. Tofu absorbs flavors well and can be grilled, baked, or stir-fried.

Why Choose High-Protein, Low-Calorie Foods?

• Supports muscle growth and repair

• Promotes satiety and reduces overeating

• Aids weight management

• Boosts metabolism and energy

Final Thoughts

Incorporating these top high-protein, low-calorie foods into your meals can help you meet your fitness and health goals more effectively. Whether you’re aiming to lose weight, build lean muscle, or improve overall nutrition, these foods offer the perfect balance of protein and calories.