20 Best High Protein Low Calorie Foods for Weight Loss

20 Best High Protein Low Calorie Foods

These foods give you the most protein per calorie, making them ideal for hitting your macro targets while staying in a calorie deficit.

Animal Sources

1. Chicken breast — 31g protein per 100g, 165 calories
2. Turkey breast — 29g protein per 100g, 135 calories
3. Canned tuna — 25g protein per 100g, 116 calories
4. Cod — 23g protein per 100g, 105 calories
5. Shrimp — 24g protein per 100g, 119 calories
6. Egg whites — 11g protein per 100g, 52 calories
7. Cottage cheese (low fat) — 11g protein per 100g, 72 calories
8. Greek yogurt (0%) — 10g protein per 100g, 59 calories
9. Bison — 28g protein per 100g, 143 calories
10. Tilapia — 26g protein per 100g, 128 calories

Plant Sources

11. Edamame — 11g protein per 100g, 121 calories
12. Tempeh — 19g protein per 100g, 193 calories
13. Lentils (cooked) — 9g protein per 100g, 116 calories
14. Black beans — 9g protein per 100g, 132 calories
15. Chickpeas — 9g protein per 100g, 164 calories
16. Tofu (firm) — 8g protein per 100g, 76 calories
17. Seitan — 25g protein per 100g, 150 calories
18. Hemp seeds — 32g protein per 100g, 553 calories (use sparingly)
19. Pumpkin seeds — 19g protein per 100g, 446 calories (use sparingly)
20. Spirulina — 57g protein per 100g, 290 calories (use as supplement)

How to Use This List

Build your meals around the top animal or plant sources depending on your diet. Pair with vegetables for volume and use FoodNutriScan to scan your plate and verify your actual macro intake.