High Protein Low Calorie Foods: 30 Picks for Weight Loss
How much protein should I eat to lose weight?
The best high protein, low calorie foods for weight loss deliver at least 10 g of protein per 100 calories. Top picks include egg whites, white fish, shrimp, chicken breast, nonfat Greek yogurt, cottage cheese, tofu, tempeh, edamame, lentils, seitan and a low-sugar protein powder. Building each meal around one of these foods, then filling half the plate with vegetables, is the simplest way to eat fewer calories while staying full.
- Target 10 g+ protein per 100 calories
- Plant options: tofu, tempeh, edamame, lentils, seitan
- Animal options: egg whites, white fish, chicken, Greek yogurt
- Pair each protein with a half-plate of vegetables
- Protein powder is the most convenient high-ratio food
What food has the most protein and fewest calories?
Egg whites, white fish (cod, tilapia), shrimp and a quality protein isolate lead the list at roughly 20 g of protein per 100 calories. Among plant foods, seitan and firm tofu are the highest.
What are high protein foods for weight loss for vegetarians?
Tofu, tempeh, edamame, lentils, seitan, nonfat Greek yogurt, cottage cheese and plant protein powder. Combining legumes with grains through the day gives a complete amino-acid profile.
When whole-food meals are not practical, a plant protein shake is the highest protein-per-calorie option in your kitchen.
SunFit® Protein Plus | Pea & Rice Protein
$76.74Buy now
VitaShake®
$38.31Buy now
Fibertone®
$29.01Buy now
Over 27,000 people search for high protein, low calorie foods every month. Here they are, ranked by how much protein you get for every 100 calories.
Top high protein low calorie foods ranked
Approximate values per typical serving.
| Food | Protein per 100 kcal | Type |
|---|---|---|
| Egg whites | 21 g | Animal |
| Cod / white fish | 20 g | Animal |
| Shrimp | 20 g | Animal |
| Plant protein isolate | 18–20 g | Plant |
| Seitan | 17 g | Plant |
| Chicken breast | 19 g | Animal |
| Nonfat Greek yogurt | 17 g | Dairy |
| Low-fat cottage cheese | 14 g | Dairy |
| Firm tofu | 11 g | Plant |
| Tempeh | 10 g | Plant |
| Edamame | 9 g | Plant |
| Lentils | 8 g | Plant |
How to build a high protein weight loss plate
Use this ratio at lunch and dinner:
- A palm-to-hand-sized serving of one protein food
- Half the plate non-starchy vegetables
- A cupped handful of whole grain, potato or legume
- A thumb of fat: olive oil, avocado or nuts
Why fiber belongs next to protein
Fiber slows digestion and adds volume without calories. Protein plus fiber is the most filling combination per calorie, which is why lentils, edamame and vegetables are so effective for weight loss.
When whole-food meals are not practical, a plant protein shake is the highest protein-per-calorie option in your kitchen.
SunFit® Protein Plus | Pea & Rice Protein
$76.74Buy nowVitaShake®
$38.31Buy nowFibertone®
$29.01Buy now
Frequently asked
- How much protein should I eat to lose weight?
- Most research supports about 0.7–1.0 g of protein per pound of goal body weight per day while in a calorie deficit.
- Are high protein snacks good for weight loss?
- Yes, if they replace chips, pastries or sweets. Greek yogurt, edamame, hard-boiled eggs and a small shake are good options.
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