High Protein Low Calorie Foods: Macros Per 100g (Complete List)

Published: March 2, 2026

Quick Reference: Protein Per 100g

All values are approximate and may vary by brand and preparation.

If you’re trying to lose fat while preserving muscle, or just want to feel fuller on fewer calories, high protein low calorie foods are your best friend. Protein keeps you satisfied longer, has a high thermic effect (your body burns calories digesting it), and helps preserve lean mass when you’re in a calorie deficit.

Here’s a complete list of the best high protein, low calorie foods with macro breakdowns.

What Qualifies as “High Protein Low Calorie”?

For this list, foods must meet these criteria:

• At least 10g protein per 100 calories
• Low in fat and carbs relative to protein
• Widely available and easy to prepare

Animal-Based High Protein Foods

Poultry

Chicken Breast (skinless)

• Per 4 oz (113g): 187 cal, 35g protein, 0g carbs, 4g fat
• Why it’s great: Leanest widely-available protein source with exceptional protein-to-calorie ratio. Takes on any flavor profile making it incredibly versatile for meal prep. Budget-friendly at most grocery stores. Stays fresh in the fridge for 3-4 days when cooked.
• How to eat it: Grilled, baked, air fried, shredded for meal prep

Turkey Breast (skinless)

• Per 4 oz (113g): 153 cal, 30g protein, 0g carbs, 3g fat
• Why it’s great: Even leaner than chicken breast with slightly lower calories. Milder flavor makes it perfect for sandwiches and wraps. Ground turkey is an excellent substitute for ground beef in any recipe. High in selenium and B vitamins.
• How to eat it: Deli meat (check sodium), roasted, ground turkey for tacos

Chicken Sausage (lean)

• Per 1 link (85g): 120 cal, 15g protein, 3g carbs, 5g fat
• Why it’s great: Pre-seasoned for instant flavor without the work. More satisfying than plain chicken when you’re craving something savory. Convenient grab-and-go protein option. Much leaner than pork sausage.
• How to eat it: Breakfast, pasta, chopped into meals

Fish & Seafood

White Fish (cod, tilapia, haddock)

• Per 4 oz (113g): 110 cal, 23g protein, 0g carbs, 1g fat
• Why it’s great: Absolute lowest calorie protein source available - nearly pure protein. Mild flavor doesn’t require complex seasonings. Cooks in under 10 minutes. Budget-friendly, especially tilapia. Extremely low in mercury compared to larger fish.
• How to eat it: Baked, grilled, fish tacos, air fried

Shrimp

• Per 4 oz (113g): 120 cal, 23g protein, 1g carbs, 2g fat
• Why it’s great: Cooks in literally 2-3 minutes making it the fastest protein to prepare. High in selenium and vitamin B12. Impressive protein-to-calorie ratio. Pre-cooked frozen shrimp requires zero cooking. Sweet, satisfying flavor.
• How to eat it: Stir fry, shrimp cocktail, grilled skewers

Tuna (canned in water)

• Per 1 can (142g): 120 cal, 26g protein, 0g carbs, 1g fat
• Why it’s great: Shelf-stable for years - perfect pantry staple. Zero cooking or prep required. Extremely budget-friendly at ~$1-2 per can. Portable for lunches and travel. High in omega-3s and vitamin D.
• How to eat it: Tuna salad, wraps, mixed with Greek yogurt

Salmon (wild-caught)

• Per 4 oz (113g): 180 cal, 25g protein, 0g carbs, 8g fat
• Why it’s great: Rich in omega-3 fatty acids (EPA and DHA) that reduce inflammation and support heart health. The healthy fats make it more satiating than leaner fish. Excellent source of vitamin D and selenium. More flavorful than white fish.
• How to eat it: Baked, grilled, air fried, salmon bowls

Dairy & Eggs

Non-Fat Greek Yogurt

• Per 1 cup (227g): 130 cal, 24g protein, 9g carbs, 0g fat
• Why it’s great: Exceptional 24g protein per cup - higher than most yogurts. Contains probiotics that support gut health and digestion. Incredibly versatile as both sweet and savory ingredient. Can replace sour cream, mayo, or cream cheese in recipes. Thick, creamy texture is more satisfying than regular yogurt.
• How to eat it: Plain with fruit, protein bowls, smoothies, replace sour cream

Cottage Cheese (low-fat)

• Per 1 cup (226g): 160 cal, 28g protein, 6g carbs, 2g fat
• Why it’s great: Highest protein of any dairy at 28g per cup. Contains casein protein which digests slowly, keeping you full for hours. Makes an excellent pre-bed snack to support overnight muscle recovery. High volume means it’s very filling. Rich in calcium for bone health.
• How to eat it: With fruit, savory with salt/pepper, blended into smoothies

Egg Whites (liquid)

• Per 1 cup (243g): 125 cal, 26g protein, 2g carbs, 0g fat
• Why it’s great: Pure protein with virtually zero fat or carbs. No cholesterol makes it heart-healthy. Extremely cheap - usually $3-4 per carton. Easy to portion and measure. Can be added to oatmeal or smoothies to boost protein without changing flavor.
• How to eat it: Scrambled, omelets, egg white muffins, added to oatmeal

Whole Eggs

• Per 2 large eggs (100g): 143 cal, 13g protein, 1g carbs, 10g fat
• Why it’s great: Complete protein with all essential amino acids. Contains choline for brain health, vitamin D, B vitamins, and antioxidants (lutein, zeaxanthin). The yolk provides healthy fats that increase satiety. Extremely budget-friendly. Versatile for any meal.
• How to eat it: Hard boiled, scrambled, fried, deviled eggs

Low-Fat Mozzarella (part-skim)

• Per 1 oz (28g): 70 cal, 7g protein, 1g carbs, 4.5g fat
• Why it’s great: Best protein-to-calorie ratio of any cheese at 7g per 70 calories. Melts beautifully for pizza and casseroles. String cheese format makes it a portable snack. Provides calcium without excessive calories or saturated fat.
• How to eat it: String cheese, pizza, salads

Meat

Lean Ground Turkey (93/7)

• Per 4 oz cooked (113g): 170 cal, 22g protein, 0g carbs, 8g fat
• Why it’s great: Excellent lean alternative to ground beef with less saturated fat. Extremely versatile - works in any recipe calling for ground meat. Significantly cheaper than whole cuts of meat. Cooks faster than beef. Higher in niacin and vitamin B6.
• How to eat it: Tacos, burgers, pasta sauce, chili

Lean Ground Beef (95/5)

• Per 4 oz cooked (113g): 155 cal, 24g protein, 0g carbs, 6g fat
• Why it’s great: Higher in iron and zinc than poultry - one serving provides 20% daily iron needs. More satisfying flavor than turkey for many people. Rich in creatine which supports muscle function. Contains B12 for energy and cognitive function. The leanest beef option available.
• How to eat it: Burgers, tacos, meatballs, bolognese

Bison

• Per 4 oz cooked (113g): 166 cal, 24g protein, 0g carbs, 7g fat
• Why it’s great: Naturally leaner than conventional beef because bison are grass-fed. Richer, slightly sweeter flavor than beef. Higher in omega-3 fatty acids. More sustainable and ethically raised than factory-farmed beef. Rich in iron, zinc, and B vitamins.
• How to eat it: Burgers, steaks, ground for tacos

Pork Tenderloin

• Per 4 oz cooked (113g): 140 cal, 24g protein, 0g carbs, 4g fat
• Why it’s great: Surprisingly lean - actually lower in fat than many cuts of chicken. Extremely tender texture that doesn’t dry out easily. Mild flavor pairs well with any seasoning. Cooks quickly (15-20 minutes). Cheaper per pound than beef tenderloin. High in thiamin and selenium.
• How to eat it: Roasted, grilled, sliced for sandwiches

Plant-Based High Protein Foods

Edamame

• Per 1 cup shelled (155g): 188 cal, 18g protein, 14g carbs, 8g fat
• Why it’s great: One of the few plant-based complete proteins with all essential amino acids. High in fiber (8g per cup) for satiety and digestion. Ready to eat from frozen in 5 minutes. Fun to eat straight from the pod. Rich in folate, vitamin K, and iron.
• How to eat it: Steamed with salt, added to stir fry, snack

Tofu (extra firm)

• Per 4 oz (113g): 90 cal, 10g protein, 2g carbs, 5g fat
• Why it’s great: Incredibly versatile - absorbs any flavor you give it. Complete protein source. Low calorie relative to protein content. Can be made crispy, creamy, or chewy depending on preparation. Inexpensive. High in calcium and iron (especially if calcium-set).
• How to eat it: Stir fry, baked, scrambled tofu, grilled

Tempeh

• Per 3 oz (85g): 140 cal, 16g protein, 9g carbs, 5g fat
• Why it’s great: Fermented for easier digestion and better nutrient absorption. Contains probiotics for gut health. Firmer, chewier texture than tofu - more meat-like. Nutty, earthy flavor is more interesting than plain tofu. Complete protein. Higher in protein per ounce than tofu.
• How to eat it: Marinated and baked, crumbled into bowls

Seitan

• Per 3 oz (85g): 120 cal, 21g protein, 4g carbs, 2g fat
• Why it’s great: Highest protein of any plant-based whole food at 21g per serving. Chewy, meat-like texture makes it the best meat substitute. Very low in fat and carbs. Takes on marinades exceptionally well. Made from wheat gluten (avoid if gluten-sensitive).
• How to eat it: Stir fry, sandwiches, meat substitute

Black Beans

• Per 1 cup cooked (172g): 227 cal, 15g protein, 41g carbs, 1g fat
• Why it’s great: Extremely high fiber (15g per cup) keeps you full for hours. Budget-friendly at ~$1 per can or less if bought dried. Rich in folate and magnesium. Staple of many cuisines. Canned versions are ready to eat. Nearly fat-free.
• How to eat it: Tacos, burrito bowls, black bean burgers

Lentils

• Per 1 cup cooked (198g): 230 cal, 18g protein, 40g carbs, 1g fat
• Why it’s great: Cooks in just 15-20 minutes without pre-soaking (fastest of all legumes). Excellent source of iron - especially important for vegetarians. High in folate for cell health. Very filling due to high fiber (16g per cup). Shelf-stable and cheap.
• How to eat it: Lentil soup, salads, dal, lentil bolognese

Chickpeas

• Per 1 cup cooked (164g): 269 cal, 15g protein, 45g carbs, 4g fat
• Why it’s great: Incredibly versatile - works in everything from hummus to curries to roasted snacks. Great chewy texture that’s more satisfying than other beans. High in fiber (12g per cup) for digestive health. Rich in folate and manganese. Budget-friendly pantry staple.
• How to eat it: Roasted for snacks, hummus, curry, salads

Nuts & Seeds

Almonds

• Per 1 oz (28g / ~23 almonds): 164 cal, 6g protein, 6g carbs, 14g fat
• Why it’s great: Most popular nut for a reason - crunchy, satisfying, portable. High in vitamin E (antioxidant) and magnesium. Healthy monounsaturated fats support heart health. Pre-portioned packs prevent overeating. Shown to reduce LDL cholesterol.
• How to eat it: Raw, roasted, almond butter, sliced on salads

Peanuts (technically a legume)

• Per 1 oz (28g): 161 cal, 7g protein, 5g carbs, 14g fat
• Why it’s great: Highest protein content of any nut at 7g per ounce. Extremely affordable compared to tree nuts. Rich in niacin and folate. Peanut butter is a versatile, shelf-stable protein source. Contains resveratrol (antioxidant also found in red wine).
• How to eat it: Roasted, peanut butter, added to stir fries

Pumpkin Seeds (pepitas)

• Per 1 oz (28g): 151 cal, 7g protein, 5g carbs, 13g fat
• Why it’s great: Highest protein of any commonly available seed. Rich in zinc (important for immune function and testosterone). High in magnesium for muscle function and sleep. Contains tryptophan which supports sleep quality. Great crunchy topping.
• How to eat it: Roasted, salad topper, trail mix, pesto

Chia Seeds

• Per 2 tbsp (28g): 138 cal, 5g protein, 12g carbs, 9g fat
• Why it’s great: Tiny but nutritionally dense. Extremely high in fiber (10g per serving). Forms a gel when mixed with liquid - perfect for puddings. Complete protein with all essential amino acids. Rich in omega-3 ALA. Shelf-stable for months.
• How to eat it: Chia pudding, smoothies, oatmeal, baked goods

Hemp Seeds (hearts)

• Per 3 tbsp (30g): 166 cal, 10g protein, 3g carbs, 12g fat
• Why it’s great: Exceptionally high protein for a seed at 10g per serving. Complete protein with all 9 essential amino acids. Perfect 3:1 omega-6 to omega-3 ratio. Nutty, mild flavor that doesn’t overpower. Rich in magnesium and iron.
• How to eat it: Sprinkled on yogurt, salads, smoothie bowls, oatmeal

Protein Supplements & Convenience Foods

Protein Powder (whey isolate)

• Per 1 scoop (30g): 110 cal, 25g protein, 1g carbs, 0g fat
• Why it’s great: Fastest-absorbing protein. Convenient.
• How to eat it: Shakes, oatmeal, Greek yogurt, protein pancakes

Protein Powder (plant-based blend)

• Per 1 scoop (30g): 120 cal, 20g protein, 4g carbs, 2g fat
• Why it’s great: Vegan. Usually pea + rice protein blend.
• How to eat it: Smoothies, baked goods, oats

Protein Bars (high quality)

• Per 1 bar (varies): 180-220 cal, 20g protein, 20g carbs, 5-8g fat
• Why it’s great: Portable. Satisfies sweet cravings.
• Look for: 15+ grams protein, <200 calories, minimal sugar alcohols

Turkey Jerky

• Per 1 oz (28g): 70 cal, 13g protein, 3g carbs, 1g fat
• Why it’s great: Shelf-stable. Portable snack.
• Watch out for: Sodium content can be high

Meal Ideas Using High Protein Low Calorie Foods

Breakfast (450 cal, 45g protein)

• 1 cup egg whites scrambled with veggies
• 1 cup non-fat Greek yogurt with berries
• 1 slice whole wheat toast

Lunch (500 cal, 50g protein)

• 6 oz grilled chicken breast
• 1 cup steamed broccoli
• 1 cup quinoa
• Balsamic vinaigrette

Dinner (550 cal, 55g protein)

• 6 oz cod or tilapia
• Roasted asparagus
• Baked sweet potato
• Side salad

Snacks (200-300 cal, 20-30g protein)

• 1 cup cottage cheese + pineapple
• Protein shake (whey isolate + almond milk + banana)
• 4 oz turkey breast slices + baby carrots

How Much Protein Do You Need?

For fat loss while preserving muscle:

• 0.7-1g protein per lb body weight
• Example: 180 lb person → 126-180g protein/day

For building muscle:

• 0.8-1g protein per lb body weight
• Example: 150 lb person → 120-150g protein/day

For general health (sedentary):

• 0.36-0.5g protein per lb body weight
• Example: 160 lb person → 58-80g protein/day

Track your protein intake with Free Calorie Track to ensure you’re hitting your targets consistently.

Tips for Hitting Your Protein Goals

1. Eat protein at every meal - Don’t save it all for dinner
2. Prep protein in bulk - Grill 3 lbs chicken on Sunday for the week
3. Use protein powder strategically - Post-workout or when short on time
4. Prioritize lean sources - Saves calories for carbs/fats you enjoy
5. Track consistently - Use Free Calorie Track’s barcode scanner for accuracy

Track Your Protein with Free Calorie Track

Free Calorie Track makes it easy to track your daily protein intake and hit your protein goals every day:

• ✅ Barcode scanner for packaged foods
• ✅ Macro breakdown for every meal
• ✅ Thousands of common foods pre-loaded
• ✅ Track protein, carbs, fat in real-time
• ✅ 100% free, no paywall

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