Our bodies use protein to build and repair muscle (and provide energy and break down food and support growth and development). But if you’re looking for other sources of protein — particularly those that don’t add loads of extra fat and calories — where should you start?
How much protein (and how many calories) you need is different for everyone. But there are rules around what can be called “high protein.”
A food needs to provide 20% or more of the daily (DV) or 10 grams based on a 2,000-calorie diet. However, a food product’s protein content isn’t generally listed on the label as % Daily Value (%DV).
Instead, you have to use the number of grams as a guide. (It will be listed if the food packaging makes a claim about protein.) To be called a “good source,” a food needs to provide 5 to 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 that are higher in protein but lower in calories is to choose cuts and varieties that are lower in fat.
What are the benefits of these foods? “They can contribute to weight loss,” says Lisa R. Young, Ph.D., RDN. “Protein is very filling, so you won’t be hungry in an hour, and protein helps stabilize blood sugar levels.”
Here’s a list of 11 tasty foods to reach up 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 a large egg would help you hit that “excellent” (egg-cellent!) benchmark. Scrambled for breakfast or a quick lunch with veggies, egg whites are tasty and versatile.
2. Plain, Nonfat Greek Yogurt
1 cup plain, nonfat Greek yogurt: 149 calories | 25 g protein
The key is avoiding flavored varieties, which have added sugar (and added carbs and calories). You can enjoy Greek yogurt on its own topped 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. They often have probiotics (look for the word “cultured” on tubs when you’re shopping) but can also be quite high in sodium, so be sure to look for low-sodium options.
4. Lentils
Half cup cooked lentils: 115 calories | 9 g protein
Sprinkled over a salad, these pulses are a cheap and healthy food, and they’re packed with fiber — nearly 8 grams of the satiating nutrient in each half cup.
5. Chicken Breast
3 oz. chicken breast: 122 calories | 24 g protein
One of the best lean proteins you can have, chicken breast is great when you’re trying to up your protein intake without taking in too many more calories. When choosing grilled chicken, don’t eat the skin and opt for white instead of dark meat.
6. Turkey
3 oz. turkey breast: 125 calories | 26 g protein
Deli slices are a quick protein snack, but roast turkey is a better alternative with less additives and sodium. Plus, you can slice it up yourself to toss over a salad or roll into a wrap.
7. Cod
3 oz. cod: 71 calories | 17 g protein
Flaky white fish like cod provides lean protein and is lower in calories than other types of fish. Plus, there are loads of benefits to eating fish, thanks to their high levels of omega-3 fatty acids.
8. Canned Light Tuna in Water
3 oz. canned tuna: 73 calories | 17 g protein
Canned tuna is a classic, budget-friendly shortcut for a fast protein meal in a pinch. Use it in dishes like a tuna salad sandwich or this salad Niçoise.
9. Firm Tofu
3 oz. firm tofu: 71 calories | 9 g protein
While tofu might seem bland to those unfamiliar with it, it’s actually a delicious and versatile plant-based protein source depending on how you cook it. There are several types of tofu, though the types other than firm may contain less protein due to higher water content.
10. Edamame
1 cup edamame: 129 calories | 13 g protein
Edamame isn’t just an appetizer at sushi restaurants: These young soybeans are the only plant-based protein that’s considered complete, which means 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 like bacon and prosciutto have lots of ribbon-y fat, boneless pork loin is a lean cut. Lean cuts of pork loin share similar protein contents with chicken, are an excellent source of vitamin B6, and are a good source of potassium and zinc.
