Our bodies use protein to build and repair muscle (and provide energy, break down food, and support growth and development). But if you’re looking for other sources of protein (particularly ones that don’t add up to huge amounts of fat and calories), where should you start?
The amount of protein (and calories) you need is different for each person, but there are rules about what can be called “high protein content.”
A food must provide 20% or more of the Daily Value (DV) or 10 grams based on a 2,000 calorie diet. However, the amount of a food product Protein content is usually not listed on the label as % Daily Value (%YOU).
Instead, you should use the number of grams as a guide (this will be listed if the food packaging makes a protein claim). To be considered a “good source,” a food must provide between 5 and 9.99 grams of protein, while an “excellent source” provides 10 grams or more.
Protein provides 4 calories per gram, while fat provides 9 per gram. The trick to finding foods with more protein but fewer calories is to choose cuts and varieties with less fat.
What are the benefits of these foods? “They can contribute to weight loss,” she says. Lisa R. Young, MD, Registered Dietitian“Proteins are very filling, so you won’t be hungry for an hour, and they help stabilize blood sugar levels.”
Here’s a list of 11 tasty foods that will help you increase your protein intake while keeping an eye on your calories.
1. Egg whites
Large egg white: 18 calories | 4 g protein
Three egg whites from one large egg will help you reach that “excellent” benchmark (egg-excellent!). Scrambled for breakfast or a quick lunch with veggies, egg whites are tasty and versatile.
2. Non-fat plain Greek yogurt
1 cup nonfat plain Greek yogurt: 149 calories | 25 g protein
The key is to avoid flavored varieties, which have added sugar (and extra carbs and calories). You can enjoy Greek yogurt on its own with granola and fruit, or add it to smoothies, sauces, or even dressings for an extra serving of protein.
3. Low-fat cottage cheese
1 cup 2% cottage cheese: 183 calories | 24 g protein
Cottage cheese was basically the Greek yogurt of the 1970s. It often contains probiotics (look for the word “cultured” on packaging when shopping), but it can also be high in sodium, so be sure to look for low-sodium options.
4. Lentils
Half a cup of cooked lentils: 115 calories | 9 g protein
Sprinkled over a salad, these legumes are a cheap, healthy snack, and they’re packed with fiber—nearly 8 grams of this filling nutrient in every half cup.
5. Chicken breast
3 oz. chicken breast: 122 calories | 24 g protein
One of the best lean proteins you can eat, chicken breast is ideal for increasing your protein intake without taking in too many calories. When choosing grilled chicken, skip the skin and opt for white meat instead of dark.
6. Türkiye
3 oz. turkey breast: 125 calories | 26 g protein
Turkey slices are a quick protein snack, but roasted turkey is a better alternative with fewer additives and sodium. Plus, you can cut it yourself to add to a salad or roll it up in a wrap.
7. Cod
3 ounces of cod: 71 calories | 17 g protein
Flaky white fish, such as cod, provide lean protein and are lower in calories than other types of fish. Plus, eating fish has many benefits, thanks to its high levels of omega-3 fatty acids.
8. Light Tuna Canned in Water
3 oz. canned tuna: 73 calories | 17 g protein
Canned tuna is a classic, inexpensive option for a quick protein meal in a pinch. Use it in dishes like a tuna salad sandwich or this Niçoise salad.
9. Firm tofu
3 oz firm tofu: 71 calories | 9 g protein
While tofu may seem bland to those unfamiliar with it, it’s actually a delicious and versatile source of plant-based protein depending on how you cook it. There are several types of tofu, though the types that aren’t firm may contain less protein due to a higher water content.
10. Edamame
1 cup edamame: 129 calories | 13 g protein
Edamame isn’t just a snack at sushi restaurants: These young soybeans are the only plant protein that’s considered complete, meaning they have all nine essential amino acids in significant amounts.
11. Roasted pork loin
3 oz. pork loin: 122 calories | 22 g protein
While pork products such as bacon and prosciutto are high in fat, boneless pork loin is a lean cut. Lean cuts of pork loin share similar protein contents to chicken, are an excellent source of vitamin B6, and are a good source of potassium and zinc.
