Best Foods with High Protein and Low Caloric Content (Top 6)
Discover six protein sources that offer maximum nutritional impact while keeping calorie intake to a minimum. These protein powerhouses are ideal for those seeking to build muscle, maintain overall health, and achieve a balanced diet.
Animal Proteins
Chicken Breast
A staple in many diets, chicken breast is a lean animal protein with high bioavailability and low fat content. With 26 grams of protein and 120 calories per serving, chicken breast is an exceptional protein source with a complete amino acid profile, low fat content, culinary versatility, cost-effectiveness, and excellent selenium content [1].
Lean Beef
Lean beef is another calorie-efficient protein source, offering a good balance of protein with moderate calories. A serving of 4-5 egg whites provides 18 grams of protein with minimal calorie impact [2].
Fish (Salmon)
Fish, particularly salmon, offers around 17 grams of protein per 3-ounce fillet, plus omega-3 fatty acids, which have anti-inflammatory benefits [2].
Dairy Proteins
Eggs
Eggs are a versatile protein source, offering a good balance of complete protein with moderate calories. Egg whites, in particular, contain zero carbohydrates or fat, making them a pure protein delivery system [3]. Egg whites have a biological value of 100%, making them an exceptional protein source [3].
Cottage Cheese
Cottage cheese stands out for its slow digestion properties, making it a night-time protein solution. With 28 grams of protein and just 163 calories, cottage cheese delivers a steady stream of amino acids over 6-7 hours [2]. Cottage cheese is rich in casein protein, which digests gradually [4]. However, be mindful of its sodium content, as it can cause water retention in sensitive individuals. Look for low-sodium varieties or rinse regular cottage cheese in cold water to remove approximately 30-40% of the sodium content [4].
Plant-Based Proteins
Tofu
Tofu, with 9 grams of protein and 80 calories per serving, is a complete plant protein, rich in isoflavones, calcium, ALA omega-3s, and highly digestible [2].
Lentils
Lentils provide around 18 grams of protein per cooked cup, plus fiber, aiding digestion and sustained energy, making them excellent plant-based protein [2].
Protein Supplements
Whey Protein Powder
Whey protein powder, such as Optimum Nutrition Gold Standard Whey, delivers 24 grams of protein per 116 calories, very low fat and carbs, and is convenient for hitting protein targets efficiently [1][3].
The Benefits of a High-Protein, Low-Calorie Diet
A high-protein, low-calorie diet can lead to 23% greater fat loss and preservation of 87% more muscle mass compared to traditional calorie-restricted diets [5]. Protein triggers hormonal signals that regulate hunger, often reducing total daily calorie intake without conscious effort [5].
Swapping calorie-dense, protein-poor foods with protein-rich alternatives creates a nutritional environment that encourages fat burning while preserving muscle tissue [5]. By incorporating these six protein sources into your diet, you can maximize your protein intake while minimizing calorie intake and adding nutritional benefits relevant for muscle maintenance and overall health.
References: [1] Optimum Nutrition Gold Standard Whey, www.optimumnutrition.com [2] Healthline, www.healthline.com [3] Egg Nutrition Center, www.eggnutritioncenter.org [4] Cottage Cheese Nutrition Facts, www.nutritionix.com [5] The Journal of Nutrition, Health & Aging, www.jnha.org
- Incorporating chicken breast, lean beef, fish (salmon), eggs, cottage cheese, tofu, and lentils into one's diet can provide a balance of protein sources for muscle building, health-and-wellness, and weight-management.
- By choosing protein-rich foods such as these, one can follow a high-protein, low-calorie diet, promoting fat loss, preserving muscle mass, and enhancing overall health-and-wellness, while achieving fitness-and-exercise goals through proper nutrient intake.
){kind=link}