What are the best high-protein, low-calorie foods?

The best high-protein, low-calorie foods are: chicken breast (165 cal, 31g protein per 4 oz), Greek yogurt non-fat (100 cal, 17g protein per cup), egg whites (120 cal, 26g protein per cup), canned tuna in water (90 cal, 20g protein per 4 oz), shrimp (120 cal, 24g protein per 4 oz), and cottage cheese low-fat (160 cal, 28g protein per cup). These foods provide the highest protein-to-calorie ratio.

How much protein should I eat for weight loss?

For weight loss, aim for 1.2-1.6 grams of protein per kilogram of body weight (0.55-0.73 g per pound). This preserves muscle during a calorie deficit, increases metabolism through the thermic effect of food, and keeps you full. Use a protein calculator to find your exact target. A 150-pound person needs 82-110g of protein daily.

Can I eat too much protein while trying to lose weight?

Eating up to 2.2 g/kg of body weight is safe for most people. Very high protein intake (above 2.5 g/kg) is unnecessary and may displace other important nutrients. Protein still contains calories (4 per gram), so excessive intake can push you out of your calorie deficit. Track your protein but stay within your calorie target.

Are protein shakes good for weight loss?

Yes, protein shakes can support weight loss by helping you hit your protein target with minimal calories. A scoop of whey protein provides 20-25g of protein for 100-120 calories. They are especially useful post-workout or as a meal replacement when you are short on time. Choose brands with minimal added sugar.

What is the highest protein food per calorie?

The highest protein-to-calorie ratio foods are: egg whites (26g protein per 120 calories), canned tuna in water (20g per 90 calories), shrimp (24g per 120 calories), chicken breast (31g per 165 calories), and non-fat Greek yogurt (17g per 100 calories). These provide 4-6g of protein per 10 calories.

20 High-Protein, Low-Calorie Foods for Weight Loss (With Macros)

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Why high-protein, low-calorie foods are the key to weight loss

Protein is the most important macronutrient for weight loss. It has the highest thermic effect of food (your body burns 20-30% of protein calories just digesting it), preserves muscle during a calorie deficit, and is the most satiating macronutrient. The challenge is getting enough protein without exceeding your calorie target. That is where high-protein, low-calorie foods come in.

Calculate your protein target with our Protein Calculator and your calorie budget with our Calorie Deficit Calculator.

Top 20 high-protein, low-calorie foods

1. Chicken breast (skinless, boneless)

165 cal | 31g protein | 0g carb | 3.6g fat per 4 oz

The king of weight loss protein. Nearly pure protein with minimal fat. Grill, bake, or air fry for the lowest calorie preparation. Eat 4-6 oz per meal.

2. Non-fat Greek yogurt

100 cal | 17g protein | 6g carb | 0g fat per 1 cup

More protein than regular yogurt, plus probiotics for gut health. Choose plain and add your own fruit. Use as a sour cream substitute in recipes.

3. Egg whites

120 cal | 26g protein | 1g carb | 0g fat per 1 cup (8 whites)

The highest protein-to-calorie ratio of any whole food. Use in omelets, smoothies, or baking. Mix 1 whole egg with 3 whites for flavor and nutrients with fewer calories.

4. Canned tuna (in water)

90 cal | 20g protein | 0g carb | 0.5g fat per 4 oz

Ultra-lean protein that is shelf-stable and cheap. Mix with Greek yogurt instead of mayo. Limit to 2-3 servings per week due to mercury.

5. Shrimp

120 cal | 24g protein | 0g carb | 1g fat per 4 oz

Very low calorie, very high protein. Shrimp cooks in 2-3 minutes, making it perfect for quick meals. Grill, saute, or boil.

6. Low-fat cottage cheese

160 cal | 28g protein | 6g carb | 2g fat per 1 cup

Casein protein digests slowly, keeping you full for hours. Eat with fruit, on salads, or as a snack. Choose 1-2% fat varieties.

7. Turkey breast (ground, 99% lean)

120 cal | 26g protein | 0g carb | 1g fat per 4 oz

Nearly as lean as chicken breast. Use in tacos, meatballs, burgers, or pasta sauce. Season well — lean turkey can be bland without spices.

8. White fish (cod, tilapia, halibut)

100 cal | 20g protein | 0g carb | 1g fat per 4 oz

Very low calorie and high protein. Cod and tilapia are affordable options. Bake with lemon and herbs for a 15-minute meal.

9. Lean beef (96% lean ground beef)

150 cal | 25g protein | 0g carb | 4g fat per 4 oz

Higher in calories than chicken or fish but provides iron and B12. Choose 90%+ lean. Use in moderation — 2-3 times per week.

10. Pork tenderloin

120 cal | 22g protein | 0g carb | 3g fat per 4 oz

As lean as chicken breast but often overlooked. Roast, grill, or air fry. Season with herbs and spices for flavor without calories.

11. Edamame

120 cal | 11g protein | 9g carb | 5g fat per 1 cup

Complete plant protein with fiber. Steam and sprinkle with sea salt for a snack. Also great in salads and stir-fries.

12. Tofu (firm)

180 cal | 20g protein | 4g carb | 11g fat per 1 cup

Plant-based protein that absorbs flavors well. Press, marinate, and bake or air fry for best texture. Use in stir-fries, scrambles, or salads.

13. Lentils

230 cal | 18g protein | 40g carb | 1g fat per 1 cup cooked

Higher in calories but packed with protein and fiber. The fiber makes them very filling. Use in soups, salads, or as a rice substitute.

14. Whey protein powder

120 cal | 24g protein | 2g carb | 1g fat per scoop

The most convenient protein source. Mix with water for 24g protein in 120 calories. Read our Protein Powder Guide.

15. String cheese (part-skim mozzarella)

80 cal | 7g protein | 1g carb | 6g fat per stick

Portable, pre-portioned protein. Keep in the fridge for a grab-and-go snack. Pair with fruit or vegetables.

16. Deli turkey breast

90 cal | 18g protein | 2g carb | 1g fat per 4 slices

Quick and convenient. Roll up with cheese, use in wraps, or eat plain. Choose low-sodium varieties.

17. Salmon

230 cal | 22g protein | 0g carb | 14g fat per 4 oz

Higher in calories from healthy omega-3 fats, but worth it. Eat 2-3 times per week for anti-inflammatory benefits and protein.

18. Black beans

220 cal | 15g protein | 40g carb | 1g fat per 1 cup

Plant protein with fiber. Use in tacos, salads, or soups. Rinse canned beans to reduce sodium.

19. Beef jerky (low-sugar)

80 cal | 14g protein | 3g carb | 1g fat per 1 oz

Ultra-convenient protein that does not need refrigeration. Check labels — many brands add significant sugar.

20. Plain non-fat yogurt

120 cal | 12g protein | 17g carb | 0g fat per 1 cup

Less protein than Greek yogurt but still good. Use in smoothies, marinades, or as a base for dressings.

Protein-to-calorie ratio comparison

Here are the top 5 foods ranked by grams of protein per 100 calories:

Egg whites: 21.7g protein per 100 cal
Canned tuna (water): 22.2g protein per 100 cal
Shrimp: 20.0g protein per 100 cal
Cod: 20.0g protein per 100 cal
Chicken breast: 18.8g protein per 100 cal

Sample high-protein, low-calorie day (1500 cal, 130g protein)

Breakfast: 1 whole egg + 3 egg whites + 1 cup spinach (200 cal, 26g protein)
Snack: 1 cup non-fat Greek yogurt + 1/4 cup berries (120 cal, 17g protein)
Lunch: 5 oz chicken breast + 2 cups greens + 2 tbsp balsamic (250 cal, 38g protein)
Snack: 1 string cheese + 1 apple (160 cal, 8g protein)
Dinner: 5 oz cod + 1 cup roasted vegetables + 1/2 cup quinoa (350 cal, 28g protein)
Snack: 1 scoop whey protein in water (120 cal, 24g protein)

When high-protein foods are not enough

Eating adequate protein is essential for weight loss, but if you have a BMI of 30 or higher and struggle with hunger even on a high-protein diet, GLP-1 medications can help. These medications reduce appetite dramatically, making it easier to maintain a high-protein, low-calorie diet without feeling deprived.

Struggling with hunger on a diet?

GLP-1 medications reduce appetite and make high-protein diets easier to maintain. Check if you qualify.

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The bottom line

High-protein, low-calorie foods like chicken breast, Greek yogurt, egg whites, tuna, and shrimp are the foundation of an effective weight loss diet. They provide maximum protein with minimum calories, preserving muscle while keeping you full. Calculate your protein and calorie targets, build meals around these 20 foods, and consider medical support if hunger remains a barrier.