Your New Go-To Protein List
Your fitness goals shouldn't require choosing between protein and calories—that's a nutritional mythology keeping you stuck. The real game-changer? Discovering foods that deliver massive protein payoffs without the caloric baggage that sabotages progress. These hidden gems exist in every grocery aisle, waiting to revolutionize how you think about eating for results. These are 20 low-calorie foods that have a ton of protein!
Amy from Huntington, NY, USA on Wikimedia
1. Black Beans (Boiled)
Fiber, antioxidants, and 9g of protein come together in these 132-calorie-per-100g legumes that form the backbone of countless satisfying meals. From burritos to salads, black beans add substance and nutrition without breaking your calorie budget.
2. Canned Tuna In Water
Canned tuna in water is a smart pantry staple. For every 100g serving, you get an impressive 26g of protein for only around 116 calories. This omega-3-rich option is also conveniently shelf-stable, which makes it ideal for whipping up quick sandwiches and salads.
3. Grilled Chicken Breast
Sometimes simple is best. A grilled chicken breast doesn’t need extras to shine—31 grams of protein in just 100g for 165 calories. Toss it on top of greens, tuck it in a wrap, or pair it with veggies, and suddenly dinner feels both healthy and filling.
4. Egg Whites
Forget everything you know about "boring" breakfast foods. Egg whites pack 11g of protein into just 52 calories per 100g, with zero fat or cholesterol to worry about. Perfect for fluffy omelets that won't derail your goals.
Douglas P Perkins on Wikimedia
5. Edamame (Boiled Soybeans)
These little green gems prove plant-based eating doesn't mean protein sacrifices. Each 100g serving provides complete protein (18g) plus fiber and iron for 172 calories. Enjoy mindless snacking while supporting your fitness goals instead of sabotaging them.
6. Tofu (Firm)
Don't blame tofu for boring meals—blame lazy cooks who skip the marinade. This cholesterol-free protein source gives you 15g of protein and calcium for 144 calories per 100g. Think of it as edible Play-Doh that takes on whatever flavors you throw at it.
7. Cottage Cheese (Low-Fat)
Perfect for breakfast bowls or late-night snacking without the guilt, cottage cheese contains casein that digests slowly for lasting fullness. The chunky texture might look weird, but it's genuinely working overtime to keep your muscles fed.
8. Hemp Seeds
Three tablespoons of these soft little seeds deliver 10g of complete plant-based protein for about 166 calories. Unlike many plant sources, they also contain all essential amino acids. Sprinkle them on yogurt, salads, or blend into smoothies for a nutty-flavored boost of muscle-building power and healthy fats.
9. Shrimp (Boiled)
Boiled shrimp is a fantastic lean protein, packing about 27g per 100g serving for just 138 calories. This flavorful, low-fat option cooks up quickly and offers a fun biological twist as well—its heart is actually in its head.
10. Lentils (Cooked)
Your wallet will thank you for choosing lentils, which provide protein plus fiber and folate for only 165 calories per 100g. These little legumes prove that eating healthy doesn't require premium prices. They even get bonus points for being naturally filling.
11. Seitan (Wheat Gluten)
Offering a meat-like texture, Seitan is perfect for vegans. Each 100g serving provides nearly 25g of protein for only 141 calories. The low-carb, low-fat food isn't a new trend; it has been a staple in Asian cooking for over 1,000 years.
Michael Brandtner on Wikimedia
12. Skim Milk
Per 100ml, skim milk provides about 3.5 grams of protein with just 35 calories. Alongside protein, it’s a source of calcium and vitamin D. Whether poured over cereal, used in shakes, or enjoyed on its own, it remains one of the most practical ways to support daily nutrition.
Kim Piper Werker from Vancouver, BC, Canada on Wikimedia
13. Halibut
With just 111 calories and a solid 23 grams of protein per 100g serving, halibut is a fantastic lean fish choice. It contains anti-inflammatory omega-3 fatty acids and selenium, a powerful antioxidant that supports the immune system. The firm texture and its mild flavor make it incredibly versatile for grilling or pan-searing.
14. Plain Whey Protein Powder
When life gets crazy and meal prep falls apart, whey protein saves the day. One scoop delivers 25g of fast-absorbing protein for about 113 calories, mixing instantly with water or milk. It's basically insurance for your fitness goals when real food isn't happening.
15. Non-Fat Greek Yogurt
Creamy indulgence doesn't require guilt trips anymore. This calcium-rich superstar brings 8g of protein and beneficial probiotics to your breakfast bowl for only 55 calories per 100g. The thick, luxurious texture further makes you forget it's virtually fat-free.
16. Baked Cod
With its mild flavor and low mercury levels, baked cod is perfect for a light dinner. Interestingly, the fish has a unique place in history: its liver oil became a school supplement by the early 1900s.
Mack Male from Edmonton, AB, Canada on Wikimedia
17. Tilapia
Tilapia offers an impressive 17 grams of protein in a single 87g fillet, all for around 84 calories. This popular and budget-friendly fish is a great source of essential B vitamins and minerals like potassium. As a very lean protein, it’s also low in fat, making it an excellent and light choice for any healthy meal plan.
18. Kidney Beans
A true plant-powered hero, one cup of cooked kidney beans provides a hefty 15 grams of protein. When you pair them with rice, you create a complete protein meal that helps in muscle repair and growth. They are even loaded with fiber to aid digestion and are an incredibly versatile and budget-friendly pantry staple.
Ajay Suresh from New York, NY, USA on Wikimedia
19. Beef Jerky (Low-Sodium)
Portable protein doesn't get more convenient than jerky, which packs 9g of protein into a 28g serving for 116 calories. However, choose a low-sodium versions to avoid the salt overload. It's the perfect glove compartment, desk drawer, or gym bag protein that never needs refrigeration.
20. Turkey Breast (Roasted)
For every 100 grams, roasted turkey breast brings in roughly 30 grams of protein at only 147 calories. That’s efficiency on a plate. Low in saturated fat, it's also a versatile pick for sandwiches or main courses that keep you satisfied without weighing you down.
