Low-Calorie High-Protein Foods: A Table of 15 Easy Picks

Fifteen foods with the most protein per calorie, from chicken and white fish to Greek yogurt, tofu and lentils, with grams per 100 g and simple meal ideas.

Oct 28, 2026•4 min read

Low-Calorie High-Protein Foods: A Table of 15 Easy Picks

The foods with the most protein for the fewest calories are lean poultry, white fish and shellfish, egg whites, nonfat Greek yogurt, cottage cheese and tofu: most give 20 g or more of protein for about 100–150 kcal. Beans and lentils give less protein per calorie but add fibre. The table below lists 15 everyday options with approximate values per 100 g.

A row of high-protein foods: egg, cottage cheese, white fish, shrimp, tofu, edamame and a can of tuna — Lean protein per calorie: the foods that make a protein target easy to hit

Protein per 100 g

Values are approximate and based on the USDA's FoodData Central database; brands and cooking methods vary, so check the label of what you buy.

Food (per 100 g)	Calories	Protein	Protein per 100 kcal
Egg whites	52 kcal	11 g	21 g
Shrimp, cooked	99 kcal	24 g	24 g
Cod, cooked	105 kcal	23 g	22 g
Tuna, canned in water, drained	116 kcal	26 g	22 g
Chicken breast, skinless, roasted	165 kcal	31 g	19 g
Turkey breast, roasted	147 kcal	30 g	20 g
Nonfat Greek yogurt, plain	59 kcal	10 g	17 g
Cottage cheese, 1% fat	72 kcal	12 g	17 g
Skyr, plain	about 60 kcal	about 11 g	about 18 g
Firm tofu	144 kcal	17 g	12 g
Tempeh	192 kcal	20 g	10 g
Edamame, cooked	121 kcal	12 g	10 g
Lentils, boiled	116 kcal	9 g	8 g
Whole egg	143 kcal	13 g	9 g
Black beans, boiled	132 kcal	9 g	7 g

"Protein per 100 kcal" is the useful column when you're in a calorie deficit: it shows how much protein you get for the same energy.

Animal sources

White fish and shellfish (cod, pollock, shrimp) are almost pure protein. Grill, bake or steam them; frying in batter can double the calories.
Chicken and turkey breast are the classic option. Remove the skin and watch the sauce: two tablespoons of oil add about 240 kcal.
Egg whites are the leanest egg option; whole eggs add fat but also vitamins in the yolk.
Canned tuna in water is cheap and shelf-stable. Health authorities advise limiting high-mercury fish; light tuna is lower in mercury than albacore.

Dairy

Greek yogurt and skyr, plain and nonfat or low-fat, give 10 g or more per 100 g. Flavoured versions often add a lot of sugar.
Cottage cheese works sweet or savoury and is one of the cheapest protein sources per gram.

Plant sources

Tofu and tempeh have the most protein among plant foods, and tofu absorbs any marinade.
Edamame, lentils and beans add fibre, which also helps you stay full. They give less protein per calorie, so combine them with other sources if your target is high.

Four glass meal prep containers with chicken, rice, broccoli, tofu and lentils — Prepping two or three protein foods at once makes the rest of the week easy

Easy high-protein, low-calorie meals

Greek yogurt with berries: about 20 g protein in a 200 g bowl.
Omelette with two eggs and 100 g egg whites, plus spinach.
Tuna salad with yogurt instead of mayonnaise, on greens or whole-grain bread.
Baked cod with roasted vegetables.
Stir-fried tofu with vegetables and a spoon of rice.
Lentil soup topped with a spoon of yogurt.

How much protein do you need?

That depends on your weight, activity and goal. Our guide how much protein per day has a table by body weight. If you're new to tracking, start with our guide to counting macros.

Log it in seconds

Bear Bite recognises the food in a meal photo and estimates calories and macros, including protein, so you can see whether today's meals reach your target. You can also search its database of more than 3 million foods when you'd rather type. Estimates are approximate; adjust the portion before saving when you know the weight.

This article is general information, not medical advice. If you have a medical condition or follow a prescribed diet, ask a doctor or registered dietitian.

FAQ

What food has the most protein per calorie?

Egg whites, white fish such as cod, shrimp and tuna in water give the most protein for the fewest calories, around 20–24 g per 100 kcal.

Is high-protein food good for weight loss?

Protein helps keep you full and, with strength training, helps preserve muscle in a calorie deficit. Total calories still decide whether you lose weight.

What are good vegetarian high-protein foods?

Greek yogurt, skyr, cottage cheese, eggs, tofu, tempeh, edamame, lentils and beans.

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Bear Bite•Oct 28, 2026•4 min read