High Protein Low Calorie Foods

High Protein Low Calorie Foods to Build Strong Lean Muscles

A recent buzz making grounds are high protein low calorie foods. People are quite keen on searching for foods that are rich in protein content and extremely low in calories. Protein is an essential macronutrient that helps in building muscle and also possesses other health benefits. Today we thought of bringing you some high protein foods for muscle building that have low-calorie content. Are you eager to know the best high-protein, low-carb foods? Scroll down to learn the extraordinary foods that’ll help you build lean muscle and lose excess fat!

Top 10 High Protein Low Calorie Foods

We have curated the top 10 protein rich food for vegetarians, vegans, and non-vegetarians. The list below is well-curated with all the foods that are rich in protein and has a low-calorie count. You can incorporate them in all different meals to give yourself the weight loss benefits and build up some healthy muscles.

So, let’s not waste any more time in knowing all the high-calorie, low-carb foods. Here are the following:


One protein rich food for vegetarians and non-vegetarians are eggs. It is highly nutritious and provides you a good amount of minerals, vitamins, antioxidants, and healthy fats. Plus, they are rich in protein and relatively low in calories. The egg is rich in protein, but the egg whites are the purest form of protein.

One egg can provide you only 78 calories and a massive six grams of protein.


An essential inclusion in a vegan and vegetarian diet is nuts. They can provide your body with all the crucial nutrients to keep you healthy. Besides containing an adequate amount of protein, almonds contain nutrients like magnesium, manganese, vitamin E, and fiber. One ounce or 28 grams can provide you with 164 calories and six grams of protein. So, remember to consume nut when following a high protein low carb diet but in moderation.

Lean Chicken

Lean chicken is one of the richest and most accessible sources of protein. But be sure to consume chicken without its skin because that part of the chicken contains the most fat. It counts itself among the versatile foods that can be added to numerous recipes. By adding one chicken breast roasted without the skin, you can supply yourself with 284 calories and 53 grams of protein.


Alongside protein, your body needs other nutrients like dietary fibers, manganese, magnesium, and vitamin B1. Oats contains all these nutrients and much more. So, include this high protein food in your diet for weight loss benefits. With one cup of oats, you will get 307 calories, sufficient for a healthy breakfast. And also, you will get 11 grams of protein content.

High Protein Low Calorie Foods

Greek yogurt

You can also refer to the Greek yogurt as strained yogurt. That’s because it is quite thick and contains almost no water. It has got a creamy smooth texture that makes it extremely tasty to consume. Yogurt counts among the high protein low calorie snacks to provide you with the perfect nutrition. By consuming six ounces or 170 grams of Greek yogurt, you get only 100 calories and a whopping 17 grams of protein. It has numerous health benefits, out of which weight loss and proper gut functioning are the major ones.


Irrespective of you making a diet chart for vegetarians, vegans, or non-vegetarians, greens are essential. Broccoli is a very nutritious veggie that can provide you with healthy fibers, potassium, vitamin C, vitamin K, and many more nutrients. Apart from providing you with several health benefits, the bioactive nutrients can save you from the chances of having cancer. By consuming one cup of broccoli florets, you will supply yourself with three grams of protein and just 31 calories.


A prevalent kind of fish is tuna. It can either be eaten in your cold salads or baked in a variety of dishes. You can vouch on tuna to provide you with the lowest calories and a massive supply of protein. Like any other fish, tuna can provide you with many omega-3 fatty acids that are good for you and many more crucial nutrients.

You’ll find the tuna fish to generally come in a can containing around 142 grams of fish. So, this can provide you with only 128 calories and 27 grams of protein content. Isn’t that amazing?


If you’re searching for high protein low calorie foods, then you cannot miss out on the pseudo-cereal – quinoa. It has groundbreaking health benefits and has slowly emerged into a superfood. Quinoa is a rich source of antioxidants, fiber, minerals, and vitamins. Plus, it contains a large amount of protein too. Are you wondering how much? Well, by eating one cup of quinoa cooked, you will get around 222 calories and eight grams of protein.


When you’re talking about high-protein, low-calorie foods vegetarian, you cannot leave lentils out of the list. They are a kind of legumes that are super high in magnesium, iron, fiber, potassium, copper, manganese, folate, and much more.

If you’re searching for the best sources of plant-based proteins, then lentils are a fantastic choice for vegans and vegetarians.

Just by consuming one cup of lentil soup, approximately 198 grams of lentils, you will be getting 230 calories and 18 grams of protein. Some other legumes that are high in protein are chickpeas, soybeans, and kidney beans.

Ezekiel bread

Loaves of bread often don’t make it to the low carb, high-protein foods list for weight loss but the Ezekiel bread is an exception. Even though it is a kind of bread but the ingredients it contains makes this bread exquisite.

Some of the Ezekiel bread ingredients include sprouted organic legumes and whole grains, including soybeans, lentils, spelled, barley, wheat, and millet.

The Ezekiel bread is rich in fiber, protein, and several other essential nutrients. Just by consuming one slice of this bread, you’ll be getting 80 calories and 4 grams of protein, and many more nutrients.

Ezekiel bread

Final Thoughts

As we finish the list of all the top 10 high protein low calorie foods, you now know about the varieties of options you have. Every food mentioned on the list above is beneficial for your health and can provide you with weight loss benefits and more. So, fill up your shopping cart with all these different items and provide yourself the nutrient boost all the above foods offer.