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5 High Protein, Low Calorie Foods to Add To Your Diet

November 1, 2023

Eating a balanced diet is crucial for maintaining good health. One of the key components of this balanced diet is protein. Protein, an essential nutrient, plays a vital role in our body. It’s necessary for the growth and repair of all cells, including muscles, skin, hair, and nails. Our bodies also use protein to create enzymes and hormones. But, while protein is incredibly beneficial, most sources of protein also come with a hefty dose of calories. This can make it challenging for those trying to maintain or lose weight. However, there’s a solution to this: high protein low calorie foods. These foods allow you to get the protein you need without exceeding your daily calorie limit.

Incorporating these high protein low calorie foods into your diet can ensure you’re getting the protein you need without the excess calories. This can be beneficial not only for weight management but also for your overall health and wellbeing.

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1. Chicken breast

grilled chicken salad on a plate


Chicken breast tops the list of high protein low calorie foods. A 100-gram serving of this lean meat contains about 31 grams of protein and only 165 calories. But its benefits do not end with its protein and calorie content. It’s also packed with vital nutrients like vitamin B6 and niacin, which are essential for your body’s metabolism and cognitive function.

Try making one of these 9 Weeknight Chicken Breast Recipes You’ll Never Be Bored Of.

2. Greek yogurt

greek yogurt dip on a plate with pita


Next is Greek yogurt, a dairy product that’s rich in protein and low in calories. A 200-gram serving provides around 17 grams of protein and only 100 calories. Plus, Greek yogurt is a good source of gut-healthy probiotics which can help support your digestive health.

You can make meals with these 9 Recipes That Use Greek Yogurt to Make Delicious, Protein-Rich Meals.

3. Tofu

cooked tofu in a bowl with vegetables and rice


Tofu, a popular choice for vegetarians and vegans, is also a fantastic addition to any diet due to its high protein and low calorie content. A 100-gram serving offers about 8 grams of protein and just 70 calories. Plus, tofu is a complete protein, meaning it contains all essential amino acids your body needs.

Need some recipe inspo? Whip up one of these 7 Tasty & Healthy Tofu Recipes We Can’t Stop Making.

4. Cottage cheese

tomatoes on cottage cheese toast


Cottage cheese is another dairy product that’s full of protein. A 100-gram serving provides a solid 11 grams of protein and only 98 calories, making it one of the best high protein low calorie foods. Moreover, it’s a good source of calcium and vitamin B12.

Start the day right with one of these 7 Cottage Cheese Breakfast Recipes Full of Protein!

5. Eggs

spinach and eggs in a skillet


Lastly, eggs are one of the most complete sources of protein, meaning they contain all nine essential amino acids. One large egg provides around 6 grams of protein and 78 calories. Besides, eggs are rich in many essential nutrients like vitamin B2, vitamin D, and selenium.

Make cooking eggs even easier with these 6 Sheet Pan Egg Recipes for Easy, Healthy Breakfasts.

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