30 High-Protein, Low-Calorie Foods for Weight Loss

If there is one nutritional strategy that consistently helps with weight loss, it is eating more protein. Protein keeps you fuller for longer, helps preserve muscle mass during a calorie deficit, and requires more energy to digest than carbohydrates or fat — meaning your body burns extra calories just processing it.

But not all protein sources are created equal. Some are packed with calories from fat or added ingredients that undermine your goals. This list focuses on foods that deliver the most protein per calorie — giving you the best return on your calorie budget.

Why Protein Matters for Weight Loss

Protein has a higher thermic effect than other macronutrients. Your body uses roughly 20 to 30 percent of protein calories just for digestion, compared to 5 to 10 percent for carbohydrates and 0 to 3 percent for fat.

Protein also triggers satiety hormones more effectively than carbs or fat. Studies consistently show that people who eat more protein feel less hungry, experience fewer cravings, and naturally eat fewer total calories throughout the day.

During weight loss, adequate protein intake is crucial for preserving lean muscle mass. Without sufficient protein, your body may break down muscle tissue for energy — which reduces your metabolic rate and makes long-term weight management harder.

Most nutrition experts recommend consuming 0.7 to 1 gram of protein per pound of body weight daily, especially when in a calorie deficit.

The 30 Best High-Protein, Low-Calorie Foods

The following values are approximate and based on standard serving sizes from the USDA FoodData Central database.

Poultry and Meat

Chicken breast (skinless, grilled) provides about 165 calories and 31 grams of protein per 100 grams. It is the gold standard of high-protein, low-calorie eating.

Turkey breast (skinless, roasted) offers approximately 135 calories and 30 grams of protein per 100 grams — even leaner than chicken.

Lean ground turkey (93% lean) contains around 170 calories and 21 grams of protein per 100 grams.

Pork tenderloin provides roughly 143 calories and 26 grams of protein per 100 grams, making it one of the leanest cuts of pork.

Bison (ground, 90% lean) offers about 152 calories and 21 grams of protein per 100 grams with a rich flavor.

Seafood

Shrimp delivers approximately 99 calories and 24 grams of protein per 100 grams — one of the best protein-to-calorie ratios of any food.

Cod provides around 82 calories and 18 grams of protein per 100 grams. It is mild in flavor and extremely low in fat.

Tuna (canned in water) contains roughly 116 calories and 26 grams of protein per 100 grams.

Salmon offers about 208 calories and 20 grams of protein per 100 grams. While higher in calories than white fish, its omega-3 fatty acids provide significant health benefits.

Tilapia provides approximately 96 calories and 20 grams of protein per 100 grams.

Dairy and Eggs

Egg whites contain about 52 calories and 11 grams of protein per 100 grams. Removing the yolk eliminates most of the fat and calories while keeping the protein.

Whole eggs offer roughly 155 calories and 13 grams of protein per 100 grams. The yolk adds healthy fats and essential nutrients.

Greek yogurt (non-fat, plain) provides approximately 59 calories and 10 grams of protein per 100 grams. It has nearly twice the protein of regular yogurt.

Cottage cheese (low-fat) contains about 72 calories and 12 grams of protein per 100 grams. It is excellent as a snack or mixed into meals.

Skim milk offers roughly 34 calories and 3.4 grams of protein per 100 ml.

Plant-Based Proteins

Lentils (cooked) provide approximately 116 calories and 9 grams of protein per 100 grams, plus significant fiber for satiety.

Chickpeas (cooked) contain about 164 calories and 9 grams of protein per 100 grams.

Edamame offers roughly 121 calories and 11 grams of protein per 100 grams — one of the highest-protein plant foods.

Tofu (firm) provides about 144 calories and 17 grams of protein per 100 grams.

Tempeh contains approximately 192 calories and 20 grams of protein per 100 grams, with a nutty flavor and firm texture.

Black beans (cooked) offer roughly 132 calories and 9 grams of protein per 100 grams.

Other High-Protein Options

Jerky (beef, low-sodium) provides about 116 calories and 9 grams of protein per 28 grams (1 ounce). It is a convenient portable snack.

Protein powder (whey isolate) typically contains 100 to 120 calories and 25 to 30 grams of protein per scoop. Useful for hitting protein targets when whole foods fall short.

Seitan offers approximately 370 calories and 75 grams of protein per 100 grams — the highest protein density of any plant-based food.

Nutritional yeast contains roughly 60 calories and 8 grams of protein per 2 tablespoons, with a cheesy flavor that works well as a topping.

Low-fat string cheese provides about 80 calories and 7 grams of protein per stick. It is a quick, portion-controlled snack.

Canned sardines offer approximately 208 calories and 25 grams of protein per 100 grams, along with omega-3s and calcium.

Turkey deli slices (low-sodium) contain roughly 70 calories and 12 grams of protein per 56 grams (about 4 slices).

Bone broth provides approximately 40 to 50 calories and 9 to 10 grams of protein per cup. It is filling and hydrating.

Powdered peanut butter offers about 60 calories and 6 grams of protein per 2 tablespoons — a fraction of the calories in regular peanut butter.

How to Use This List

The most practical approach is to build your meals around one or two high-protein options from this list, then add vegetables and a moderate amount of carbohydrates and healthy fats. This naturally keeps your calorie intake in check while ensuring adequate protein.

Want to know the exact calorie and protein count for any of these foods? Use our free Calorie Calculator to search for specific foods, adjust portions, and build complete meals with a full macronutrient breakdown.

To understand why protein is so important alongside carbs and fat, read our complete guide to understanding macronutrients. And if you want to turn these foods into ready-to-eat meals, check out our beginner's guide to meal prep for calorie control.

The Bottom Line

Eating enough protein does not require expensive supplements or complicated meal plans. The foods on this list are widely available, affordable, and easy to prepare. By making protein-rich, lower-calorie foods the foundation of your meals, you support your weight loss goals while staying satisfied and maintaining your muscle mass.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical or nutritional advice. Nutritional values are approximate and may vary by brand and preparation.