Balancing your macronutrients (protein, fat, and carbohydrates) effectively can be a game-changer, especially when aiming to build muscle, lose weight, or improve overall health. High-protein, low-calorie foods are essential in this balancing act, providing the building blocks for muscle without excess calories that can lead to weight gain. Despite the fact that higher protein density also means higher calories, it is possible to find the most efficient ratio. Our medical experts take a closer look at some powerhouse foods that fit this profile, complete with stats, macros, and nutrition facts to help you make informed dietary choices, and are all healthier options than trying to get your protein from fast food.
1. Chicken Breast
Chicken breast is a staple in high-protein diets, known for its versatility and lean profile.
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Nutrition per 3 oz (85g) serving:
- Calories: 128
- Protein: 26g
- Fat: 2.7g
- Carbs: 0g
Chicken breast is best enjoyed grilled, baked, or steamed to maintain its low-calorie content.
2. Greek Yogurt (Non-fat)
Greek yogurt, particularly the non-fat variety, offers a creamy, satisfying base for a protein-rich snack or addition to meals.
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Nutrition per 6 oz (170g) serving:
- Calories: 100
- Protein: 17g
- Fat: 0g
- Carbs: 6g
Opt for plain Greek yogurt to avoid added sugars and calories.
3. Egg Whites
Egg whites are almost purely protein, making them an excellent choice for a lean protein source.
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Nutrition per 3 egg whites:
- Calories: 51
- Protein: 11g
- Fat: 0g
- Carbs: 0.7g
Egg whites can be cooked on their own or added to omelets and baking recipes for a protein boost.
4. Tuna (Canned in Water)
Tuna is a convenient and affordable seafood option that packs a significant protein punch with minimal calories.
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Nutrition per 3 oz (85g) serving:
- Calories: 73
- Protein: 16g
- Fat: 0.6g
- Carbs: 0g
Ensure to choose tuna canned in water rather than oil to keep the calorie count low.
5. Turkey Breast
Turkey breast is another lean poultry option that's high in protein and low in calories, perfect for sandwiches, salads, or as a main dish.
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Nutrition per 3 oz (85g) serving:
- Calories: 125
- Protein: 26g
- Fat: 0.6g
- Carbs: 0g
Similar to chicken, cooking methods such as baking, grilling, or boiling are preferable.
6. Cottage Cheese (Low-fat)
Low-fat cottage cheese is rich in protein and offers a texture that works well both in savory dishes and with sweet accompaniments.
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Nutrition per half-cup (113g) serving:
- Calories: 81
- Protein: 14g
- Fat: 1g
- Carbs: 2.3g
Cottage cheese can be enjoyed on its own, with fruit, or as a part of recipes like pancakes or dips.
7. Lentils
While slightly higher in calories due to their carbohydrate content, lentils are a nutrient-dense plant-based protein source.
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Nutrition per half-cup (100g) cooked:
- Calories: 116
- Protein: 9g
- Fat: 0.4g
- Carbs: 20g (with 8g of fiber)
Lentils are an excellent choice for vegans and vegetarians looking to increase their protein intake.
Highest Protein Foods Data Table
| Food Item | Serving Size | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Chicken Breast | 3 oz (85g) | 128 | 26g | 2.7g | 0g |
| Greek Yogurt (Non-fat) | 6 oz (170g) | 100 | 17g | 0g | 6g |
| Egg Whites | 3 egg whites | 51 | 11g | 0g | 0.7g |
| Tuna (Canned in Water) | 3 oz (85g) | 73 | 16g | 0.6g | 0g |
| Turkey Breast | 3 oz (85g) | 125 | 26g | 0.6g | 0g |
| Cottage Cheese (Low-fat) | Half-cup (113g) | 81 | 14g | 1g | 2.3g |
| Lentils | Half-cup (100g) cooked | 116 | 9g | 0.4g | 20g (8g fiber) |