10 High Protein Low Calorie Foods for a Healthy Diet | Almost Pure Protein

When it comes to building a healthy diet, protein stands as one of the most critical macronutrients your body needs. It plays essential roles in muscle repair, immune function, hormone production, and countless other bodily processes. However, not all protein sources are created equal, and finding high protein low calorie foods can make a significant difference in your nutrition goals.

If you’re looking to increase your protein intake while keeping calories in check, certain foods offer exceptional protein density—containing almost nothing but protein and water. These low calorie high protein foods are ideal for weight loss, muscle building, and overall health optimization.

In this comprehensive guide, we’ll explore 10 foods that are almost pure protein, providing you with the nutritional information you need to make informed dietary choices.

Why Choose High Protein Low Calorie Foods?

Before diving into specific foods, it’s important to understand why prioritizing protein-rich, low-calorie options matters for your health:

• Muscle Preservation and Growth: Adequate protein intake supports muscle maintenance and growth, especially when combined with resistance training.
• Increased Satiety: Protein is the most filling macronutrient, helping you feel satisfied longer and potentially reducing overall calorie intake.
• Enhanced Metabolism: Protein has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting it.
• Weight Management: Low calorie high protein foods allow you to meet protein needs without excess calories, supporting healthy weight loss or maintenance.
• Blood Sugar Stability: Protein helps stabilize blood sugar levels, preventing energy crashes and cravings.

1. Chicken Breast: The Classic Lean Protein

Chicken breast remains one of the most popular high protein low calorie foods for good reason. This versatile meat provides exceptional protein density with minimal fat content.

A 3-ounce (86g) serving of roasted, skinless chicken breast delivers approximately 27g of protein and just 140 calories. This means about 73% of its calories come from protein, making it an excellent choice for those focused on protein intake.

Beyond protein, chicken breast offers valuable nutrients including niacin (vitamin B3), vitamin B6, selenium, and phosphorus. Research indicates that incorporating chicken into a high protein diet may support weight loss efforts and muscle mass increases when paired with resistance training.

Protein per 100g: 31g (73% of calories)

2. Turkey Breast: A Lean Holiday Favorite

Turkey breast stands alongside chicken as one of the leanest, most protein-rich meats available. Often associated with holiday meals, this poultry deserves a place in your regular meal rotation.

Each 3-ounce (85g) serving of roasted, skinless turkey breast contains approximately 26g of protein and only 125 calories, with protein accounting for about 82% of total calories.

Turkey breast is particularly rich in tryptophan, an essential amino acid that serves as a precursor to serotonin—a neurotransmitter crucial for mood regulation and sleep quality. Additionally, turkey provides substantial amounts of niacin, vitamin B6, selenium, phosphorus, and zinc.

Protein per 100g: 30g (82% of calories)

3. Egg Whites: Pure Protein Without the Fat

While whole eggs offer numerous nutritional benefits, egg whites provide one of the purest forms of protein available, making them ideal for those seeking high protein low calorie foods.

Egg whites contain all nine essential amino acids, qualifying them as a complete protein source. A 1-cup (243g) serving of egg whites provides 27g of protein with only about 126 calories, meaning an impressive 85% of calories come from protein.

Though egg whites lack the vitamins, minerals, and healthy fats found in egg yolks, they excel as a low-calorie, high-protein option for those monitoring their caloric intake or looking to increase protein consumption without added fat.

Protein per 100g: 11g (85% of calories)

4. Dried Fish: A Protein-Packed Snack

Dried fish represents one of the most protein-dense foods available, making it an excellent snack or meal component for protein enthusiasts.

For the highest protein content with minimal fat, consider varieties such as cod, halibut, haddock, or flounder. Just 1 ounce (28g) of dried fish can deliver 18g of protein.

Beyond its remarkable protein density, dried fish provides substantial amounts of vitamin B12, potassium, magnesium, and selenium. However, it’s important to note that dried fish often contains high sodium levels, so moderation is key, particularly for individuals monitoring salt intake.

Protein per 100g: 63g (87% of calories)

5. Shrimp: Low Calorie Seafood Powerhouse

When searching for information about “protein in shrimp,” you’ll discover this seafood is remarkably protein-rich while being exceptionally low in calories, carbohydrates, and fat.

A 3-ounce (85g) serving of cooked shrimp contains 19g of protein and just 101 calories, with approximately 77% of calories coming from protein. This makes shrimp one of the best low calorie high protein foods available.

Shrimp offers impressive nutritional diversity beyond protein. It’s rich in selenium, choline, and vitamin B12, while also providing substantial amounts of niacin, zinc, vitamin E, and vitamin B6. Additionally, shrimp contains the powerful antioxidant astaxanthin, which may help reduce inflammation and oxidative damage in the body.

For pregnant individuals, those who may become pregnant, or those who are breastfeeding, health authorities recommend limiting shrimp consumption to 2-3 servings per week.

Protein per 100g: 23g (77% of calories)

6. Tuna: Nearly Fat-Free Protein Source

Tuna stands out as an almost pure protein food due to its remarkably low fat and calorie content relative to its protein density.

A 3-ounce (85g) serving of cooked yellowfin tuna provides approximately 25g of protein while containing only 110 calories, meaning a remarkable 89% of calories come from protein.

Beyond being an excellent high protein low calorie food, tuna serves as a valuable source of B vitamins and essential minerals including magnesium, phosphorus, and potassium. With 196% of the Daily Value for selenium in just 3.5 ounces (100g), tuna offers exceptional antioxidant benefits. The selenium content also helps protect against mercury toxicity—an important consideration given tuna’s mercury levels.

Tuna also provides anti-inflammatory omega-3 fatty acids. However, pregnant individuals, those who may become pregnant, or those breastfeeding should limit tuna consumption to 2-3 servings weekly.

Protein per 100g: 29g (89% of calories)

7. Halibut: Omega-3 Rich White Fish

Halibut offers an excellent combination of complete protein and anti-inflammatory omega-3 fatty acids, making it a nutritional powerhouse among fish varieties.

A 3-ounce (85g) serving of halibut provides 19g of protein and only 94 calories, with approximately 83% of calories derived from protein.

Alaskan halibut particularly stands out for its omega-3 content, contributing to its anti-inflammatory properties. The fish also boasts high selenium content and provides substantial amounts of vitamins B3, B6, and B12, along with minerals like magnesium, phosphorus, and potassium.

Due to mercury content, children and pregnant, potentially pregnant, or breastfeeding individuals should limit halibut intake to one serving per week.

Protein per 100g: 23g (83% of calories)

8. Tilapia: Budget-Friendly Lean Fish

Tilapia has gained popularity as an affordable, accessible fish option that delivers impressive protein content with minimal calories and fat.

This mild-flavored, white freshwater fish packs up to 23g of protein in one fillet (87g) while containing only 111 calories, meaning 82% of calories come from protein.

Tilapia serves as an excellent source of B vitamins and minerals including selenium, phosphorus, and potassium. Its mild taste makes it versatile for various cooking methods and flavor profiles, appealing to those who may not enjoy stronger-tasting fish.

For pregnant individuals, those who may become pregnant, or those breastfeeding, limiting tilapia to 2-3 servings weekly is recommended.

Protein per 100g: 26g (82% of calories)

9. Cod: Cold-Water Protein Champion

Cod, a cold-water fish with delicious, flaky white meat, offers outstanding protein density while remaining exceptionally low in calories and fat.

A 3-ounce (85g) serving contains 16g of protein and merely 72 calories, with an impressive 89% of calories coming from protein. This makes cod one of the most efficient low calorie high protein foods available.

Cod provides valuable amounts of vitamins B3, B6, and B12, as well as heart-healthy omega-3 fatty acids. Research suggests omega-3s may offer numerous cardiovascular benefits. Additionally, cod supplies important minerals including selenium, magnesium, phosphorus, and potassium.

Pregnant individuals, those who may become pregnant, or those breastfeeding should limit cod consumption to 2-3 servings per week.

Protein per 100g: 19g (89% of calories)

10. Alaskan Pollock: Low-Mercury White Fish

Alaskan pollock, also known as walleye pollock, offers a mild-flavored, protein-packed option that stands out for its notably low mercury content.

A 3-ounce (85g) serving delivers 20g of protein and approximately 94 calories, with 86% of calories derived from protein.

Beyond its excellent protein profile, Alaskan pollock provides substantial omega-3 fatty acids, large amounts of choline, and vitamin B12, along with numerous other essential nutrients.

The Food and Drug Administration considers pollock among the best seafood choices due to its low mercury levels. This makes it a safer option for pregnant individuals, those who may become pregnant, or those breastfeeding, who can safely consume 2-3 servings weekly.

Protein per 100g: 24g (86% of calories)

How to Incorporate These High Protein Low Calorie Foods Into Your Diet

Adding these protein-rich foods to your diet doesn’t have to be complicated. Here are practical strategies:

• Meal Prep: Cook chicken or turkey breast in bulk for easy protein additions throughout the week.
• Breakfast Boost: Start your day with an egg white omelet or scramble loaded with vegetables.
• Smart Snacking: Keep dried fish or cooked shrimp on hand for quick, protein-rich snacks.
• Versatile Preparations: Grill, bake, steam, or sauté fish varieties to prevent taste fatigue.
• Portion Awareness: Use a food scale to ensure you’re meeting protein targets accurately.
• Flavor Enhancement: Use herbs, spices, and citrus to add variety without adding calories.

Optimizing Protein Timing for Best Results

While total daily protein intake matters most, distributing protein throughout the day may offer additional benefits:

• Post-Workout: Consume 20-40g of protein within a few hours after resistance training to support muscle recovery.
• Breakfast: Including protein at breakfast may enhance satiety and reduce calorie intake later in the day.
• Evening: Consuming protein before bed can support overnight muscle protein synthesis.
• Consistent Spacing: Aim to include protein at each meal for steady amino acid availability.

Special Considerations and Precautions

While these high protein low calorie foods offer numerous benefits, keep these considerations in mind:

Mercury Content: Several fish on this list contain mercury. Pregnant women, those planning pregnancy, nursing mothers, and young children should follow recommended consumption guidelines to minimize mercury exposure.

Allergies: Shellfish and fish are common allergens. If you experience any adverse reactions, discontinue consumption and consult a healthcare provider.

Sodium Intake: Dried fish and some prepared seafood products can be high in sodium. Those monitoring sodium intake should check labels and consume these foods in moderation.

Preparation Methods: How you prepare these foods matters. Frying or adding high-calorie sauces can significantly increase calorie content, undermining the low-calorie benefit.

Dietary Balance: While protein is essential, a balanced diet includes adequate carbohydrates, healthy fats, and plant-based foods. Don’t neglect other food groups in pursuit of high protein intake.

The Bottom Line

The 10 foods highlighted in this guide represent some of the best high protein low calorie foods available, offering exceptional protein density with minimal calories. From answering questions about “protein in shrimp” to exploring the benefits of various fish and poultry options, these foods provide valuable nutrition for anyone looking to optimize their protein intake.

These low calorie high protein foods offer more than just protein—many provide important omega-3 fatty acids, vitamins, minerals, and antioxidants that support overall health. Their high protein content makes them incredibly filling despite their low calorie counts, making them particularly valuable for weight loss and weight management efforts.

By incorporating these almost pure protein foods into your regular meal rotation, you can meet your protein needs efficiently while supporting your health, fitness, and body composition goals. Whether you’re an athlete, trying to lose weight, or simply wanting to improve your nutrition, these protein powerhouses deserve a prominent place in your diet.

Remember that individual protein needs vary based on factors like age, activity level, and health goals. Consider consulting with a registered dietitian or healthcare provider to determine the optimal protein intake for your specific situation.

Sources:

• USDA FoodData Central – United States Department of Agriculture
• PubMed Central – National Institutes of Health
• FDA – Advice About Eating Fish
• EPA – Fish and Shellfish Advisories and Safe Eating Guidelines