Top Low Calorie High Protein Foods: The Best Foods for Weight Loss, Muscle Building & Staying Full Longer

HealthHigh ProteinLow CalorieWeightloss
Written By Nini P

If you’re trying to lose weight, build lean muscle, or simply stay full between meals, one of the smartest things you can do is focus on low calorie high protein foods.

Why?

Because protein is the most satisfying macronutrient. It helps reduce hunger, supports metabolism, preserves muscle mass, and makes it much easier to stay in a calorie deficit without feeling deprived.

Recent nutrition guidance continues to show that higher-protein meals are strongly linked to:

  • improved satiety

  • reduced cravings

  • better blood sugar stability

  • easier fat loss

  • muscle preservation during dieting

That means when you choose foods that are rich in protein but moderate to low in calories, you get far more nutritional value per bite.

In this guide, we’re covering the top low calorie high protein foods, complete with accurate nutrition information, health benefits, and the best ways to eat them.

Enjoy!

xoxo

SiLLibake


Why Low Calorie High Protein Foods Are So Effective

Many “diet foods” fail because they are low in calories but not filling.

Examples include:

  • crackers

  • rice cakes

  • sugary granola bars

  • low-fat muffins

These foods digest quickly and leave you hungry soon after eating.

Protein-rich foods work differently because they:

  • digest slower

  • help regulate appetite hormones

  • support lean muscle tissue

  • reduce snacking urges

  • help control blood sugar spikes

The result?

You naturally eat less while feeling more satisfied.


Top 15 Low Calorie High Protein Foods You Should Eat More Often:

1. Egg Whites

Egg whites are one of the purest protein foods available.

Nutrition (1 large egg white)

  • Calories: 17

  • Protein: 3.6g

  • Fat: 0g

Just four egg whites give you roughly 14–15 grams of protein for under 70 calories.

Egg whites are ideal for:

  • omelets

  • scrambles

  • breakfast wraps

  • adding to oatmeal

  • protein baking

Because they are nearly fat-free and carb-free, they offer exceptional protein density.

Try this Protein Egg White Oatmeal!

Protein Egg White Oatmeal

2. Shrimp

Shrimp is one of the leanest seafood proteins you can eat.

Nutrition (3 oz cooked)

  • Calories: 85–100

  • Protein: 18–20g

Shrimp is naturally low in fat and carbohydrates while delivering a huge amount of protein in a small serving.

Best used in:

  • salads

  • stir fries

  • tacos

  • pasta bowls

Shrimp

3. Canned Tuna in Water

Tuna is affordable, convenient, and very high in protein.

Nutrition (1 drained can)

  • Calories: 90–120

  • Protein: 20–26g

It is one of the best pantry staples for quick lunches and snacks.

Try it in:

  • tuna salad lettuce wraps

  • sandwiches

  • high-protein pasta

  • rice bowls

Try these Cauliflower Tuna Cottage Cheese Muffins!

Cauliflower Tuna Cottage Cheese Muffins

4. Skinless Chicken Breast

Chicken breast remains one of the best all-around protein foods.

Nutrition (100g cooked)

  • Calories: 165

  • Protein: 31g

It provides a large serving of satisfying protein without excessive calories.

Excellent for:

  • meal prep

  • salads

  • wraps

  • soups

  • sheet pan dinners

Chicken Breast

5. Turkey Breast

Turkey breast is another extremely lean meat choice.

Nutrition (100g cooked)

  • Calories: 135–160

  • Protein: 28–30g

It is slightly lower in fat than many darker poultry cuts and works beautifully in:

  • deli sandwiches

  • chopped salads

  • wraps

  • protein snack plates

Turkey

6. Cod and Other White Fish

White fish such as cod, haddock, and tilapia are highly underrated for weight loss.

Nutrition (100g cooked)

  • Calories: 90–120

  • Protein: 20–24g

They are very lean, mild in flavor, and easy to pair with vegetables.

Cod or White fish

7. Nonfat Greek Yogurt

Greek yogurt offers both convenience and impressive protein.

Nutrition (170g / about ¾ cup)

  • Calories: 90–110

  • Protein: 15–18g

It also provides probiotics, calcium, and gut-friendly nutrients.

Great for:

  • breakfast bowls

  • parfaits

  • smoothies

  • healthy desserts

Greek Yogurt

8. Low Fat Cottage Cheese

Cottage cheese has become a major staple in high-protein diets.

Nutrition (½ cup)

  • Calories: 80–100

  • Protein: 12–14g

Its creamy texture makes it useful for:

  • toast toppings

  • cheesecakes

  • smoothies

  • savory bowls

  • dips

Cottage Cheese

9. Whey Isolate Protein Powder

When convenience matters, whey isolate is hard to beat.

Nutrition (1 scoop)

  • Calories: 100–120

  • Protein: 22–27g

This is one of the highest protein-to-calorie foods available.

Perfect for:

  • smoothies

  • overnight oats

  • yogurt bowls

  • protein baking

Whey Protein Powder

10. Skyr Yogurt

Skyr is an Icelandic cultured dairy product that is thicker than Greek yogurt and often equally high in protein.

Nutrition (¾ cup)

  • Calories: 100–130

  • Protein: 15–19g

Very filling and creamy.

Skyr Yogurt

11. Edamame

Edamame is one of the best plant-based high-protein foods.

Nutrition (1 cup cooked)

  • Calories: 180–190

  • Protein: 17–18g

  • Fiber: 8g

The combination of protein and fiber makes it especially satisfying.

Edamame

12. Lentils

Lentils are not the lowest calorie item on this list, but they deserve a spot because of their fiber.

Nutrition (1 cup cooked)

  • Calories: 230

  • Protein: 18g

  • Fiber: 15g

This means lentils digest slowly and keep hunger away for much longer than refined carbs.

Lentils

13. Firm Tofu

Tofu is a fantastic vegetarian protein source.

Nutrition (½ cup)

  • Calories: 90–180

  • Protein: 10–21g

The range depends heavily on firmness and water content.

It works in:

  • stir fry

  • baked tofu bowls

  • air fryer cubes

  • curries

Firm Tofu

14. Lean Ground Chicken or Turkey

A great substitute for fattier beef.

Nutrition (100g cooked)

  • Calories: 150–170

  • Protein: 22–27g

Use it for:

Savory Ground Chicken Cottage Cheese Muffins

15. Parmesan Cheese (Protein Booster)

While cheese is not ultra low calorie, Parmesan is highly concentrated in protein and flavor.

Nutrition (2 tbsp grated)

  • Calories: ~42

  • Protein: ~4g

A little goes a long way as a topper.

Parmesan Cheese

Best Low Calorie High Protein Foods Ranked by Protein Density

Approx Protein Per 100 Calories:

Egg Whites 21g

Shrimp 19–22g

Tuna in Water 18–22g

Whey Isolate 20–24g

Chicken Breast 18–19g

Turkey Breast 18–20g

White Fish 18–22g

Greek Yogurt 15–18g

Cottage Cheese 14–16g

Skyr Yogurt 14–17g

These foods give you the most satiety for the least calories.

How to Use These Foods for Easier Weight Loss

The best strategy is not simply eating less.

It is replacing low-satiety foods with high-protein foods.

Instead of:

  • sugary cereal

  • muffins

  • crackers

  • pastries

  • chips

Choose:

  • Greek yogurt bowls

  • egg white breakfasts

  • tuna wraps

  • cottage cheese snack plates

  • shrimp salads

  • chicken meal prep bowls

This dramatically improves fullness while helping maintain muscle.

When it comes to eating healthier, losing body fat, and staying full, choosing low calorie high protein foods can make the biggest difference in how sustainable your diet feels.

These foods help you:

  • eat satisfying meals

  • reduce constant hunger

  • support muscle growth

  • avoid unnecessary snacking

  • stay on track with calories

The best staples to always keep on hand are:

  • egg whites

  • canned tuna

  • chicken breast

  • Greek yogurt

  • cottage cheese

  • shrimp

  • white fish

  • edamame

  • whey protein

Build your meals around these and healthy eating becomes much easier.

Nini P https://siLLibake.com
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