15 Best Protein foods with low calories 2022
Protein is one of the most important and essential for each and every human, be it men or women we all need to have a balanced protein intake on daily basis.
There is the biggest misconception that only athletes or physically active people need to have protein, Yet somehow it’s true but the reality is they need a little more protein to their body than the person who is not physically active.
Whether you are on a weight loss journey or muscle building you need to have good protein which is healthy, but selecting protein foods is very important as some of the proteins have high calories so we must know which one is better to go with.
Calorie requirement depends on person to person and gender as well, men’s body requires more calories than women, here I am discussing on average as per studies 2500 calories for men and for women around 2000 calories will be good for health and diet.
15 Best Protein foods with low calories 2022
In this article we are going to list some of the 15 best Protein foods with low calories, I am also going to cover the important calculation you have to do before starting your high protein diet so you can understand it in detail.
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About: 15 Best Protein foods with low calories 2022
The first best protein food sources on our list are Greek yogurt, this is one of the best sources of protein that is easily available in the market and the good thing is it provides a handsome amount of protein per serving.
If you consume 100 grams of plain yogurt you will approximately get 10 grams of protein and calories will be around 59-60 which is a very lean source of protein.
If you are a nonvegetarian then you have many options to try, one of them is fish especially fish like tuna, or white fish is the best source for your daily protein requirement with low calories and fat.
50 grams of fleshed white fish can give you protein around 10 to 12 grams and calories will be anything between 40 to 80, whereas tuna fish has 14 grams of handsome amount of protein per 50 grams serving and calories 65 to 70.
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Next, I have separately mentioned this fish as it is one of the most popular fish among the people who are looking for a high protein diet, this fish ensures to give you 20 grams of protein per 100 grams of serving and 208 calories.
Salmon fish has multiple advantages as it is high in protein, a good source of omega3 and there are many kinds of Vitamin B in this fish, it is considered good for heart health as well.
Next on our list of 15 Best Protein foods with low calories, protein-rich food is chicken breast, if you eat chicken breast even on daily basis you will have many advantages, as it is a very lean source of protein as per 100 grams of serving contains 165 calories and it also gives very high protein 28-31 grams.
Beans are the vegetarian source for your daily protein requirement, so it is a good way to complete your daily requirement it has about 21 grams of protein per 100 serving, the calorie is a little higher than some of the listed products but still a good healthy source of calories which has around 340 to 348 per 100 grams of serving.
Green peas are very high in protein and also it has some vitamins and minerals you get which is also an important element for your healthy diet therefore it is on our list of 15 best protein foods with low calories.
Green peas give you 8 grams of protein and very low calories 118 if 1 bowl of 145 grams serving.
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Another best vegetarian option which gives high protein, the good thing is they are very cheap in price and available easily anywhere and you get multiple options to select as there are many types of lentils available.
The boiled lentils will have approximately 116 calories per 100 grams of serving and about 9 grams of protein you get which is a good protein source for your daily needs.
As I discussed you get many types of lentils some of the best lentils are as given below, therefore it is listed on our list of 15 Best Protein foods with low calories.
- Black lentils
- Red lentils
- Yellow lentils
- Brown lentils
- Green lentils
- Puy lentils
This is one of the top quality protein sources for you on a daily basis there are many brands available that make oatmeal that is very helpful for morning breakfast.
Very easy to make you can take this with milk and you can also make many delicious dishes with oats, it is low in fat and calories but high in fiber and protein.
50 grams of serving oats provides you about 8-10 grams of protein and calories it provides about 190 to 195.
Yes, I know that most of the cheese is high in calories but certainly not the case with cottage cheese, as it is one of the highest proteins in cheeses, it gives you only 98-100 calories per serving of 100 grams and a very high source of protein you get 10-11 grams of protein.
You can use cottage cheese in vegetables, soups, and sandwiches, etc. so you can see it is usable with multiple foods therefore it is on our list of 15 Best Protein foods with low calories.
Another High protein food on our list of 15 Best Protein foods with low calories, is tofu you consume them in a variety of ways, per serving of 100 grams tofu has 8 grams of protein and 76 calories.
You can use tofu to make delicious soups, desserts, and also a very good food to use a grill or bake to add with chicken or even to make a sandwich.
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If you are into gym workouts or any kind of exercise you must be taking a pre-workout meal, peanut butter is one of the healthy pre-exercise meals and that is the reason why we have listed it on our list of 15 Best Protein foods with low calories.
You can take this with brown bread and can also add banana to it, the combination of peanut butter, brown bread, and banana also makes a very good even as a snack for you.
If you go for low-fat milk that will be better as low-fat milk is the best source of protein with low fat and fewer calories, this dairy product is very affordable for anyone.
It serves you around 6-7 grams of protein per serving of 250ml, only 0.4 grams of fat, and 8-9 grams of carbs which makes it very lean protein.
With help of milk, you can make good healthy smoothies with help of fruits like banana, strawberries or you can take this with protein powder if you are consuming.
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Next on our list of 15 Best Protein foods with low calories is eggs, we all know eggs are very cheap and best for protein, it has many benefits to our overall health, even doctors also often advise us to have boiled eggs.
If you are looking for low-calorie protein then you can only consume the white portion of the egg, it is nutritious for the human body.
Full 1 egg gives you 6-7 grams of protein but if you consume white egg only which is low in calories it can provide you 3 to 3.5 of protein.
If you are someone who does not eat non veg or any dairy foods you should go for vegan protein which is an excellent source of protein as on average most of the vegan protein powders provides you 20 to 25 grams of protein per serving.
Now you must be thinking about the taste of the vegan protein but you do not have to worry about it as you get the flavors such as chocolate, vanilla, etc which is also safe as it is made from plants and not from any artificial sweeteners.
Note: While selecting protein you should read the details and content if you are looking for low calories, though most of the protein will have fewer calories it is always better to keep your eye on it.
Whey is among the top quality protein on our list of 15 Best Protein foods with low calories if you are into intensifying workouts or sports you should consider taking whey protein as it gives you very high protein per serving.
It is depending on product to product how much protein they provide per serving you can get anything between 20 to 25 grams of protein per serving.
It is one of the most frequently asked questions what foods are high in protein but low in calories? so we have discussed in detail and listed the 15 Best Protein foods with low calories.
Now as discussed earlier while concluding we will give you a basic idea about how to calculate the protein requirement to the human body as everything depend on your present weight and age as well.
For every person men and women, it requires 0.8 to 1 grams of protein per pound of weight in kilograms, this is just for a person who is not much active it can vary if you are an active person and also depending on what are your goals weight gain or weight loss.
So hope this article helps you to understand and know about low calorie high protein, share our article and if you have any query post your comments we will be happy to help you.