Top 6 high-protein, low-calorie foods

The health news platform Eat This Not That describes protein as an essential micronutrient necessary for various bodily functions, including muscle maintenance, immune support, and overall weight management. For those focused on weight loss, muscle building, or simply leading a healthier lifestyle, choosing foods that are high in protein but low in calories is essential.

To be considered high-protein and low-calorie, foods must contain no more than 180 calories and at least 6 grams of protein per standard serving. Registered dietitians have compiled a list of the best protein-rich, low-calorie foods that should be staples in your diet, as follows:

1. Chicken breast

A 112-gram serving of chicken breast contains 120 calories and 26 grams of protein. It tops the list as it delivers a high protein content with minimal calories.

The health news platform WebMD notes that the lean protein in chicken is an excellent source of amino acids, which our bodies use to build muscle tissue—a process that becomes increasingly important as we age. Studies have also shown that a higher protein intake helps to maintain bone mineral density. Consuming chicken can thus help to build stronger muscles and promote healthier bones, reducing the risk of injuries and diseases such as osteoporosis.

Additionally, research suggests that consuming 25-30 grams of protein per meal can increase satiety. Protein-rich meals can make us feel fuller despite consuming fewer calories, which aids in better weight management.

2. Shrimp

Cooked shrimps on a plate. Illustration photo by Pexels

145 grams of cooked shrimp provides 132 calories and 25 grams of protein. Therefore, it is not only an excellent source of lean protein but also rich in astaxanthin, an antioxidant known for its anti-inflammatory properties, and selenium, a mineral essential for combating oxidative stress and enhancing immune health.

Healthline notes that shrimp is also a good source of fatty acids, which are beneficial for brain and heart health.

3. Tofu

126 grams of tofu provides 181 calories and 22 grams of protein. This food is recognized for its role in reducing the risks of heart diseases, certain types of cancers, diabetes, and in supporting bone and brain functions.

4. Skinless chicken thighs

85 grams of skinless chicken thighs provide 150 calories and 21 grams of protein, making it a nutritious option for those looking to increase their protein intake.

5. Salmon

85 grams of salmon provides 177 calories and 17 grams of protein. This food is also renowned for its omega-3 fatty acids, which are beneficial for heart health, reducing inflammation, and supporting brain function. It is also a good source of vitamin D and B vitamins.

6. Non-fat Greek yogurt

156 grams of non-fat Greek yogurt provides 92 calories and 16 grams of protein. Besides protein, Greek yogurt is also valued for its probiotics, which promote digestive health.

Additional benefits of this food include enhancing bone health, reducing appetite and hunger, boosting metabolism, promoting good mental health, lowering blood pressure, and reducing the risk of type 2 diabetes.