6 High-Protein, Low-Calorie Foods You Need to Add to Your Diet

When it comes to maintaining a balanced diet, protein is an essential nutrient that supports muscle function, immunity, and overall well-being. But for those looking to build muscle, lose weight, or just stay healthy, choosing foods that are high in protein but low in calories is key.

According to experts at Eat This, Not That, to meet this criterion, foods must provide at least 6 grams of protein per serving but have no more than 180 calories.

Here’s a look at the top protein-rich, low-calorie foods that should be part of your diet:

Chicken Breast

A 112-gram serving of chicken breast packs in 120 calories and 26 grams of protein, making it a top contender for anyone seeking a protein boost without excess calories. WebMD highlights chicken breast as an excellent source of amino acids, which are vital for muscle development. Plus, studies show that a higher protein intake can help maintain bone mineral density and build stronger muscles, which is especially beneficial as we age.
Additionally, protein-rich meals, like chicken breast, increase feelings of fullness, helping with weight management by reducing overall calorie intake.

Shrimp

At just 132 calories for 145 grams of cooked shrimp, you'll get 25 grams of protein, making it an outstanding lean protein choice. Shrimp also boasts astaxanthin, an antioxidant with anti-inflammatory benefits, and selenium, which supports immune health and fights oxidative stress. This makes shrimp a nutritional powerhouse for both muscle building and overall health.

Tofu

A 126-gram serving of tofu provides 181 calories and 22 grams of protein. While tofu is well known for its heart-healthy properties, it also plays a role in reducing the risk of cancer, diabetes, and supporting brain and bone function. Whether you’re looking to maintain or build muscle, tofu can help support your nutritional needs while offering additional health benefits.

Skinless Chicken Thighs

An 85-gram serving of skinless chicken thighs provides 150 calories and 21 grams of protein. Although slightly higher in calories than chicken breast, chicken thighs still offer an excellent source of lean protein for muscle building and general wellness.

Salmon

With 177 calories and 17 grams of protein per 85 grams, salmon isn't just high in protein but also loaded with heart-healthy omega-3 fatty acids. These fatty acids help reduce inflammation and support brain health, making salmon a perfect addition to your protein-rich diet. Additionally, it’s a great source of vitamin D and B vitamins, all of which are crucial for overall health.

Non-Fat Greek Yogurt

Providing 92 calories and 16 grams of protein in a 156-gram serving, non-fat Greek yogurt isn’t just a high-protein food; it also contains probiotics that promote digestive health. Studies show that Greek yogurt helps with weight management, enhances bone health, and supports mental well-being. It also lowers blood pressure and reduces the risk of type 2 diabetes, offering a range of benefits beyond just protein.