Discover Delicious Foods High Protein Low Calorie Per 100g

Hey glad youre here. If youve ever wondered which foods give you the biggest protein bang for the fewest calories, youre in the right place. Whether youre trying to build muscle, lose weight, or simply eat smarter, knowing which options deliver high protein low calorie per 100g can make meal planning so much easier. Ill walk you through a friendly, practical guide filled with real-food suggestions, quick tips, and little tricks I actually use when Im trying to stay on track without feeling deprived.

Why it matters

Think of protein as the multi-tool of nutrition: it repairs tissues, supports a strong immune system, keeps you fuller longer, and helps preserve muscle when youre losing weight. Calories matter too especially when youre trying to create a gentle deficit or want nutrient-dense choices. Choosing foods that are high protein low calorie per 100g helps you stay satisfied without overshooting your daily energy goals. Its not about restriction; its about smarter swaps that make you feel energized and confident.

Top animal-based picks

Animal proteins are often dense with protein and tend to be low in calories when you pick the lean cuts or certain products. Here are some reliable favorites and why they work.

Chicken breast (skinless): Around 31g protein per 100g and just 165 calories. Its versatile, budget-friendly, and a weekday staple for good reason. Try marinating cubes for quick stir-fries or seasoning a whole breast for the oven.

Turkey breast: Similar to chicken, slightly leaner in many cases. A great swap if you crave variety.

White fish (cod, haddock): These often offer 1824g protein per 100g with low calories (80100). Their delicate flavors absorb sauces well, so you can enjoy big tastes without extra calories.

Shrimp: Around 24g protein per 100g and very low in calories plus, they cook in minutes. Add them to salads or quick pastas for instant protein.

Egg whites: Pure protein about 11g per 100g and very low calorie compared to whole eggs. Use them in omelets or to boost smoothies without changing flavor much.

Top plant-based picks

If youre leaning plant-forward (or fully plant-based), there are great options that deliver serious protein per 100g. And yes, you can absolutely hit your protein targets without meat.

Tofu (firm): About 812g protein per 100g and relatively low calories. Tofu loves bold flavors marinate it, air-fry it, or scramble it like eggs.

Tempeh: Denser and nuttier, with roughly 19g protein per 100g. Its fermented, which some people find easier to digest, and it soaks up seasonings beautifully. If you want to dive deeper into plant choices, check out this helpful guide to Plant based food.

Edamame: Young soybeans pack about 11g protein per 100g and bring a fun texture to salads and bowls.

Lentils: Cooked lentils provide around 9g protein per 100g. Theyre hearty, fiber-rich, and wonderfully filling.

Dairy and alternatives

Dairy can be an easy, tasty protein source. Choose lower-fat versions if youre keeping calories tight.

Nonfat Greek yogurt: Super popular often 1012g protein per 100g with very modest calories. Its tangy, creamy, and perfect for breakfast or a snack with fruit and seeds.

Cottage cheese (low-fat): Around 1112g protein per 100g. Its salty and satisfying; try it with fresh tomatoes or a bit of honey and cinnamon, depending on sweet or savory mood.

Snackable high-protein, low-calorie ideas

Snacking smart helps prevent overeating later. Small swaps make a big difference.

• Greek yogurt with berries creamy and filling.
• Hard-boiled eggs or egg whites portable and quick.
• A handful of edamame fun to pop and tasty.
• Shrimp cocktail low-cal and surprisingly satisfying.

How to compare foods per 100g a quick method

When youre staring at nutrition labels or scanning recipes, heres a friendly trick: always look at grams of protein per 100g alongside calories per 100g. That way you compare on equal footing. Foods that pack at least 1020g protein with under 150200 calories per 100g are usually excellent choices, depending on your goals.

For instance, lean chicken gives you about 31g protein / 165 calories per 100g thats a strong protein-to-calorie ratio. On the plant side, tempehs 19g protein with roughly 192 calories per 100g is very respectable for a plant-based protein.

Meal ideas that stick to high protein low calorie per 100g

Here are a few meals I love that feel indulgent but keep the math on our side.

Breakfast bowl: Nonfat Greek yogurt, a scoop of protein powder, a small handful of berries, and a sprinkle of chia seeds. Creamy, tart, and sustaining.

Lunch bowl: Grilled chicken breast over mixed greens, edamame, cucumber, and a light lemon-yogurt dressing. Fresh and crunchy.

Dinner: Baked white fish with herbs, roasted broccoli, and a small portion of quinoa. Big on flavor, light on calories.

Plant-packed swap: Tempeh stir-fry with lots of colorful veggies and a splash of low-sodium soy sauce. Tempeh keeps you full and satisfied without heavy calories.

Want more meal inspiration? You might find helpful general lists of Best foods and suggestions in that corner of the web.

Practical tips for success

• Plan protein at every meal. It reduces cravings and helps steady energy.
• Prep once, eat all week. Grilling a few chicken breasts or batch-cooking tofu sets you up for success.
• Use spices and acid (lemon, vinegar) to boost flavor without extra calories.
• Measure by weight when possible. That 100g benchmark is easier to manage with a small kitchen scale.
• Balance matters: even low-calorie choices should be paired with veggies, healthy fats, and whole grains when appropriate.

Special situations

If youre following a specific approach say, a high-protein diet or a plant-based plan a few targeted swaps help. For folks focusing on higher protein overall, check out this resource about Diet for high protein to align meals and macros without getting overwhelmed.

Vegetarians and vegans can lean on tempeh, tofu, edamame, and legumes. If youre aiming for even higher protein density, combine plant proteins in meals (think beans and rice or hummus with whole-grain pita) to create full amino-acid profiles.

Common myths and friendly realities

Myth: You need meat to get enough protein. Reality: Not true. With planning, plant foods can easily meet or exceed protein needs.

Myth: Low-calorie means low satisfaction. Reality: Not necessarily. Protein and fiber are the real satisfaction heroes pick foods that deliver them and youll feel full longer.

Smart swaps to try today

• Swap creamy dips for Greek yogurt-based dressings.
• Trade ground beef for ground turkey or lean chicken in recipes.
• Replace a sugary snack with a small bowl of cottage cheese and sliced fruit.
• Choose white fish or shrimp instead of fried protein options.

Lets wrap this up a gentle nudge

Choosing foods high protein low calorie per 100g doesnt mean living on bland meals or counting every gram forever. Its about giving yourself options that support your goals while leaving room for joy. Start with one or two swaps this week and notice how you feel more energized, less hungry between meals, and a little more confident in the kitchen.

Curious about which specific foods to add to your shopping list or want ideas to suit your taste buds? Explore more suggestions for Foods high protein low calorie and practical lists of Foods to eat to keep your routine fresh and fun.

What do you think ready to try a protein-packed swap this week? If you have a favorite high-protein, low-calorie recipe, Id love to hear about it. Share your wins and questions Im cheering you on.