When it comes to maintaining a healthy diet, one of the best strategies is to focus on high protein low calorie foods. These foods provide essential nutrients that support muscle growth, improve immune function, and promote overall health. Whether you’re aiming to lose weight, build muscle, or simply maintain a balanced diet, choosing protein-packed foods that are low in calories is key.
Top 6 High Protein Low Calorie Foods
Experts recommend incorporating foods that provide at least 6 grams of protein per serving, with no more than 180 calories. Below are the top six high protein low calorie foods that you should consider adding to your meal plan.
1. Chicken Breast
A staple in many healthy meal plans, chicken breast is a top contender when it comes to high protein low calorie foods. A 4-ounce (112-gram) portion of chicken breast provides only 120 calories and an impressive 26 grams of protein.
This makes it an excellent choice for those looking to increase protein intake without consuming excess calories. According to WebMD, chicken breast is rich in amino acids that are vital for muscle development and repair.
Also Read: High-Protein Fish: Salmon, Tuna, and More for a Healthy Diet
Additionally, it supports bone health by maintaining bone mineral density, a benefit that becomes more important as we age. Protein-rich foods like chicken breast can also help curb hunger and promote satiety, making it easier to manage calorie intake throughout the day.
2. Shrimp
Another great addition to your high protein low calorie foods list is shrimp. A 5-ounce (145-gram) serving of cooked shrimp provides 25 grams of protein and only 132 calories. This lean protein choice is not only great for muscle building, but it also offers additional health benefits.
Shrimp is rich in astaxanthin, an antioxidant with anti-inflammatory properties, and selenium, which supports immune health. By adding shrimp to your meals, you’re fueling your body with both protein and essential nutrients, all while keeping your calorie intake low.
3. Tofu
For those following a plant-based diet, tofu is an excellent source of protein. A 4.5-ounce (126-gram) serving of tofu contains 22 grams of protein and 181 calories. Known for its heart-healthy properties, tofu is also a great choice for reducing the risk of certain diseases like cancer and diabetes.
Additionally, it supports brain and bone health, making it an all-around nutritious option. Tofu is versatile and can be added to a variety of dishes, from stir-fries to smoothies, helping you meet your protein needs while benefiting from its numerous health advantages.
4. Skinless Chicken Thighs
While slightly higher in calories than chicken breast, skinless chicken thighs still offer an excellent source of lean protein. A 3-ounce (85-gram) serving of chicken thighs contains 21 grams of protein and 150 calories.
This makes them a perfect alternative for those who want a bit more flavor without compromising their nutritional goals. Skinless chicken thighs are packed with protein and can be included in various meals, helping you maintain a healthy, balanced diet.
5. Salmon
Not only is salmon a fantastic source of protein, but it is also loaded with heart-healthy omega-3 fatty acids. A 3-ounce (85-gram) serving of salmon contains 17 grams of protein and 177 calories. Omega-3s are known to reduce inflammation and support brain health, making salmon an ideal choice for overall wellness.
This fish is also rich in vitamin D and B vitamins, which are essential for bone health and energy production. By adding salmon to your diet, you’re not just boosting protein intake, but also improving your cardiovascular health.
6. Non-Fat Greek Yogurt
If you’re looking for a quick and delicious way to boost your protein intake, non-fat Greek yogurt is an excellent choice. A 5.5-ounce (156-gram) serving contains 16 grams of protein and just 92 calories.
This creamy, tangy yogurt is also packed with probiotics that promote digestive health. Studies show that Greek yogurt can support weight management, enhance bone health, and even improve mental well-being. Additionally, it can lower blood pressure and reduce the risk of type 2 diabetes, offering more health benefits than just a high protein count.
Final Thought – Top 6 High Protein Low Calorie Foods
Incorporating high protein low calorie foods into your diet is an effective way to meet your nutritional goals while managing your calorie intake. Whether you prefer animal-based proteins like chicken and salmon, or plant-based options like tofu, there are plenty of choices to suit your preferences.
Adding these foods to your meal plan will not only help you build muscle, maintain a healthy weight, and improve overall health, but they’ll also make your meals more satisfying and delicious. So, make sure to stock up on these protein-rich foods and enjoy the benefits of a balanced diet!
