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18 Low-Calorie High-Protein Foods to Help Fill You

By Ethan Boldt

June 3, 2025

Low-calorie, high-protein foods are great for weight management because they help reduce overall calorie intake while keeping you full throughout the day. These foods are also beneficial for highly active individuals, like athletes, who need extra protein to support their increased demands.

Protein is a vital part of a balanced diet, providing essential amino acids — the building blocks necessary for muscle health, and more. Generally, lean, high-protein foods are the best choice for building and maintaining lean muscle.

Some high-protein foods can also be relatively high in calories. Here is a list of foods below that aren’t just high in protein but also low in calories. This rare combination can help you lose weight or maintain a healthy weight, or simply serve as a healthy snack that keeps you full.

In general, burning more calories than you consume can help you lose weight, and it can be easier to reduce your daily caloric intake by eating more low-calorie foods, especially those that also contain good levels of protein that helps you achieve satiety — leading to less snacking and healthier food choices.

Here are 18 foods that are naturally low in calories and high in protein, plus some recipe suggestions.

1. Turkey breast

Turkey breast is perhaps the No. 1 high-protein, low-fat food. One three ounce (85 grams) serving contains 25.6 grams of protein and 125 calories.

It’s also high in B vitamins and selenium.

Turkey breast can be roasted or grilled and served sliced in sandwiches, wraps or salads. Turkey can also be added to soups, stir-fries or pasta dishes. It’s better to make your own rather than buy deli slices that are high in sodium and may use additives.

2. Chicken breast, without the skin

Chicken breast is the classic high-protein food that’s also low-calorie. Many athletes rely on this slice of meat for their protein needs but also know it won’t add too much fat to their diet.

One large slice (85 grams) of skinless chicken breast contains 23.8 grams of protein and 122 calories. It’s also high in B vitamins like niacin and B6.

Choose organic, free-range chicken breast if possible. Grilled chicken breast can be used on sandwiches, in salads or in dishes like fajitas or pasta.

3. Top round steak

Red meat often doesn’t make the high-protein, low-calorie food list because so many cuts are relatively high in fat and thus also in calories. That being said, top round steak, along with eye of round and bottom round, fits the bill

One four ounce (113 grams) serving of top round steak (boneless and trimmed to zero fat) contains 26.6 grams of protein and 144 calories.

Eye of round and bottom round steaks are very similar in terms of protein and calories. Most other steaks are considerably higher in calories though similar in terms of protein content.

4. Mahi mahi

Fish is another option for high-protein, low-calorie dishes, in part because most fish is relatively low in fat (salmon is an exception, though it’s still considered a very healthy fish because of its high omega 3 content).

Mahi mahi is one of the best high-protein, low-fat fishes. It’s also high in B vitamins. One three ounce (85 grams) serving contains 20.1 grams of protein and 93 calories.

Mahi mahi is usually grilled and is delicious with some butter and lemon juice on top along with seasonings. Have with veggies and a starch like rice or potatoes.

5. Cod

White fish is also a commonly eaten high-protein, low-calorie food, and cod is the most popular.

One three ounce (85 grams) serving contains 19.4 grams of protein and 89 calories. It’s also high in vitamin B12, niacin and phosphorus.

Instead of eating fried fish, grill, pan-fry or bake cod after seasoning with salt and pepper and olive oil. Serve with veggies and rice or potatoes.

6. Halibut

Another white fish that delivers the protein without excessive calories? Halibut.

One three ounce (85 grams) serving of cooked halibut contains 19.1 grams of protein and 95 calories. It’s also high in selenium, niacin, phosphorus and magnesium.

Other high-protein, low-calorie white fish options include flounder, haddock, snapper and sea bass.

7. Whey protein

Whey protein is considered one of the best low-calorie high-protein supplements. It’s also a more absorbable source of high protein than nearly any other type of food or supplement.

Ancient Nutrition’s Whey Protein is in a class all by itself, as it combines high-quality whey protein, added organic regenerative A2/A2 milk protein and clinically validated eggshell membrane collagen into one supplement.

One scoop of Ancient Nutrition’s Whey Protein contains 23 grams of protein and 120 calories.

There’s also Ancient Nutrition’s Whey Protein + Fat Loss* Blend, a vanilla cinnamon flavored protein powder. This protein powder doesn’t include collagen.

Use whey protein powders in smoothies, pancakes and more.

8. Nonfat Greek yogurt

Greek yogurt is the most popular yogurt for many reasons, including its creamy texture and how it goes with so many foods. But it’s also the highest in protein of any yogurt yet not necessarily high in calories, especially the low-fat and nonfat versions.

One small container (156 grams) of nonfat plain yogurt contains 16.1 grams of protein and 92 calories. It also provides calcium and probiotics.

Serve with fresh fruits, nuts or granola for breakfast. Add to your smoothie for texture. Use as a substitute for sour cream in recipes or as a creamy dressing for salads.

9. Nonfat cottage cheese

In the dairy camp, cottage cheese is another great healthy snack that can be both high in protein and low in calories, especially the low-fat or nonfat type.

Half a cup (113 grams) of nonfat cottage cheese contains 13 grams of protein and 80 calories. It’s also high in selenium, vitamin B12 and riboflavin.

Cottage cheese with fruit — such as cut up apples, melon or mango — is a popular snack.

10. Eggs

Eggs are a versatile and affordable protein source, and they’re not as high in calories as their reputation suggests.

Two whole eggs (101 grams) contain 12.5 grams of protein and 144 calories. They’re also high in vitamin B12, choline, vitamin A and iron.

A staple of many high-protein breakfast ideas, eggs can be boiled, scrambled, poached or fried according to personal preference. They can be enjoyed on their own, used in sandwiches, or incorporated into various recipes like frittatas, omelets or quiches.

11. Pea protein

Pea protein powder, made from dried yellow split peas, is considered a complete protein because it contains all essential amino acids, plus it’s both high in protein yet low in calories.

One-quarter cup (27 grams) of unsweetened pea protein contains 21 grams of protein and 100 calories.

Convenient for plant-based eaters who seek more protein, add pea protein to smoothies.

12. Tempeh

Tempeh is both a probiotic food but also one high in plant-based protein. It’s also relatively low in calories.

Tempeh is fermented soybeans, which can help in digestion and the absorption of nutrients. Three ounces (84 grams) of tempeh contains 18 grams of protein and 160 calories.

Tempeh absorbs any flavor, so try in chilis, salads and stews.

13. Edamame

Edamame are young soybeans that are considered a complete protein and are a top protein snack for vegans. commonly consumed as a snack or added to salads and stir-fries. They’re a complete protein and great for plant-based eaters.

Approximately two-thirds of a cup (100 grams) of prepared edamame contains 11.9 grams of protein and 121 calories.

Try them boiled and sprinkled with salt or add to salads and stir fries.

14. Shellfish

Shellfish like shrimp, crab, lobster, squid, oysters and scallops are high in protein and low in calories.

Three ounces (85 grams) of raw shrimp contains 17.1 grams of protein and 72 calories. It’s also high in minerals like zinc and iron.

Shrimp can be grilled, sautéed or boiled. It pairs well with pasta, tacos, salads and stir-fries.

15. Skim milk

For those who can handle dairy, skim milk (aka nonfat milk) is a great option as a low-calorie, high-protein liquid.

Nonfat or skim milk is low in calories yet still high in protein, calcium, vitamin B12 and phosphorus.

One cup (246 grams) of nonfat milk contains 8.4 grams of protein and 84 calories. It’s also rich in calcium, vitamin B12 and phosphorus.

You can have skim milk by itself, use with cereal, add to your overnight oats or have with a smoothie. You can choose skim milk made from A2 cows and get a lactose-free version.

16. Tofu

Along with tempeh, tofu is a soy-based plant protein that offers probiotics and plenty of protein. Keep in mind that most of the fat in tofu comes from heart-healthy unsaturated fats.

One hundred grams of firm tofu contains 9.1 grams of protein and 80 calories. It is also a good source of calcium, manganese, copper, and selenium.

Tofu can be baked, grilled, sautéed or scrambled, making it a versatile addition to stir-fries, salads, grain bowls and wraps. It absorbs flavors well, so consider marinating or seasoning before cooking.

17. Kefir

Speaking of probiotics, kefir has become more popular as a gut health drink full of them. It’s also relatively high in protein yet low in calories.

One cup (243 grams) of low-fat kefir contains 9.2 grams of protein and 104 calories. It’s also rich in vitamins A, B12 and B2 along with calcium and phosphorus.

While some people simply drink kefir by itself, it works well in smoothies, pancakes (substitute for buttermilk) and overnight oats.

18. Lentils

While most legumes are a great plant-based protein option, lentils are king of this hill, including being lower in calories than other legumes. Nonetheless, black beans, red kidney beans and mung beans are all good low-calorie high-protein foods for vegans and vegetarians.

Approximately half a cup (99 grams) of cooked, boiled lentils contain 9 grams of protein and 114 calories. Lentils are also high in fiber.

Lentils are versatile and used in a variety of dishes like soups, stews, curries, salads, and even tacos or burgers. They’re very popular in Middle Eastern cooking.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.