27 Low-Calorie, High-Protein Foods

There are many different sources of protein.

However, to meet our protein targets while managing calorie intake, incorporating lower-calorie protein foods can be beneficial.

This article presents a list of 27 low-calorie, high-protein food options. For each food, the protein content is provided both per 100 grams (3.5 ounces) and per 100 calories.

The foods come from a variety of food groups, ensuring there’s something suitable for everyone.

These foods are ranked based on their protein content per 100 calories.

All nutritional data has been sourced from the USDA’s FoodData Central database.

1. Soy Protein Isolate

Soy protein isolate powder provides 26.4 grams of protein per 100 calories (1).

It is also one of the best ways for vegans to increase their protein intake.

2. Shrimp (cooked)

Shrimp is one of the leanest protein options, offering 24.2 grams per 100 calories (2).

3. Fat-free Mozzarella cheese

While regular mozzarella cheese is relatively high in calories, the fat-free variety provides a high protein content with significantly fewer calories. It has 22.4 grams of protein per 100 calories (3).

4. Fat-free Swiss Cheese

Fat-free Swiss cheese is another lean, high-protein cheese option, offering 22.3 grams of protein per 100 calories (4).

5. Haddock (cooked)

Haddock is one of the leanest types of seafood, and it provides 22.2 grams of protein per 100 calories (5).

6. Whey Protein Powder

Whey protein is another low-calorie, protein-rich option, providing 22.2 grams of protein per 100 calories (6).

It’s also a convenient protein-rich snack for when you’re out of the house.

7. Egg White Powder

Egg whites are high in protein and very low in calories, and egg white powder concentrates these attributes.

It provides 21.9 grams of protein per 100 calories (7).

8. Cod (cooked)

Cod is another lean white fish that offers 21.7 grams of protein per 100 calories (8).

9. Blue Crab (cooked)

With 21.6 grams of protein per 100 calories, blue crab is one of the leanest seafood options (9).

10. Lobster, Northern (cooked)

Cooked lobster offers 21.3 grams of protein per 100 calories (10).

11. Ground Turkey, Fat Free (cooked)

Cooked “fat-free” ground turkey (<3% fat) provides 21 grams of protein per 100 calories (11).

12. Cuttlefish (cooked)

Cuttlefish is another low-calorie seafood option that boasts a high protein content.

It provides 20.6 grams of protein per 100 calories (12).

13. Fat-free Cheddar Cheese

Fat-free cheddar is another lean cheese option and it provides 20.4 grams of protein per 100 calories (13).

14. Vital Wheat Gluten

Vital wheat gluten is the main ingredient in seitan and it’s an incredibly protein-rich food.

It is also relatively low in calories, providing 20.3 grams of protein per 100 calories (14).

15. Chicken breast (cooked)

Cooked chicken breast is among the leanest meat options, offering 20.2 grams of protein per 100 calories (15).

16. Conch (cooked)

Conch is a lean type of shellfish that offers 20.2 grams of protein per 100 calories (16).

17. Canned Tuna, Light

Light canned tuna has all the protein content of regular tuna without most of the fat.

As a result, it offers 19.4 grams of protein per 100 calories (17).

18. Ground Beef, 97% Lean (cooked)

All cooked ground beef is a good source of protein.

This is particularly the case for 97% lean beef, which offers 17.9 grams of protein per 100 calories (18).

19. Clams (cooked)

Cooked clams offer 17.3 grams of protein per 100 calories (19).

20. Cottage Cheese, Low-fat

All cottage cheese is protein-rich, but the low-fat variety contains less fat and correspondingly more protein.

It provides 17.2 grams of protein per 100 calories (20).

21. Ground Pork, 96% Lean (cooked)

96% lean ground pork is leaner than other pork products, providing 16.4 grams of protein per 100 calories (21).

22. Quorn Meatless Grounds

Quorn is a brand that provides mycoprotein-based products, which are rich in protein and made from a type of fungus.

Their ‘Meatless Grounds’ product offers 14.9 grams of protein per 100 calories (22).

23. Mussels, Blue (cooked)

Cooked mussels provide 13.8 grams of protein per 100 calories (23).

24. Quorn Meatless Beef Strips

‘Meatless Beef Strips’ is another mycoprotein product made by Quorn; it offers 13.7 grams of protein per 100 calories (24).

25. Lupin Beans, Cooked

Lupin beans are one of the lowest-calorie, protein-rich legumes.

These beans offer 13.1 grams of protein per 100 calories (25).

26. Extra Firm Tofu

Extra firm tofu contains more soybeans and less water than other tofu products. It provides 12.0 grams of protein per 100 calories (26).

27. Oysters (cooked)

Cooked oysters offer 11.6 grams of protein per 100 calories (27).

Further Information On Protein

Looking for more information in regard to dietary protein?

• Plant-based protein: 30 of the Best Plant-Based Protein Sources
• Protein-rich seafood: 40 High-Protein Fish: Which Provide the Most?
• Protein in common foods: The Protein Content of 230 Common Foods
• Essential amino acids: Essential Amino Acids: Functions, Requirements, Food Sources