High Protein Low Calorie Foods for Weight Loss

High protein low calorie foods are the most important category for weight loss. Protein preserves muscle tissue during a calorie deficit, increases satiety more than carbs or fat, and requires more energy to digest.

Chicken breast is the standard. A 100 gram serving of skinless chicken breast provides about 31 grams of protein for roughly 165 calories. That is a protein density of about 5.3 grams per 100 calories.

Turkey breast is similar with about 29 grams of protein per 100 grams for 135 calories. Ground turkey is also good but check the label for fat content.

Egg whites are the most protein dense food by calorie. A cup of egg whites provides 26 grams of protein for roughly 120 calories. That is over 21 grams per 100 calories.

Nonfat Greek yogurt provides about 20 grams of protein per 200 gram serving for roughly 130 calories. It also contains probiotics for gut health.

Cottage cheese provides about 14 grams of protein per half cup for roughly 90 calories. It is rich in casein protein, which digests slowly.

Fish and seafood are excellent protein sources. White fish like cod and tilapia provide about 20 grams of protein per 100 grams for roughly 90 calories. Shrimp provides about 24 grams per 100 grams for roughly 100 calories.

Lean cuts of beef like sirloin and tenderloin provide about 26 grams of protein per 100 grams for roughly 180 calories. Look for cuts labeled loin or round.

Pork tenderloin provides about 23 grams of protein per 100 grams for roughly 140 calories. It is comparable to chicken breast in leanness.

Tofu provides about 8 grams of protein per 100 grams for roughly 75 calories. Firm and extra firm tofu have more protein per calorie than silken tofu.

Edamame provides about 11 grams of protein per half cup for roughly 95 calories. It is one of the few plant based complete proteins.

Tempeh has about 19 grams of protein per 100 grams for roughly 190 calories. The fermentation process also produces probiotics.

Protein powder is the most concentrated protein source. A standard scoop of whey provides about 25 grams for roughly 120 calories.

Lentils provide about 18 grams of protein per cup cooked for roughly 230 calories. They also provide fiber and iron.

The practical target is to include a high protein food at every meal. Aim for 25 to 40 grams per meal. Use the easy app to track your protein intake.