Looking to lose weight? These 21 high protein low calorie foods help reduce cravings, boost metabolism, and support fast fat loss.
21 High Protein Low Calorie Foods for Fast & Healthy Weight Loss
If you’re trying to lose weight, there’s one simple rule that works almost every time:
Eat more protein.
Protein helps you feel full, protects your muscle, and boosts your metabolism. But not all protein foods are equal. Some are packed with hidden calories and fat.
That’s why this guide covers 21 high protein low calorie foods that help you burn fat without starving yourself.
Let’s get into it.
Why High Protein Low Calorie Foods Help You Lose Weight
Before we dive into the list, here’s why this works so well:
- Protein keeps you full longer
- It reduces cravings and late-night snacking
- It helps preserve muscle while losing fat
- Your body burns more calories digesting protein
When you combine high protein + low calories, you create the perfect fat-loss formula.
Now, here are the best options.
1. Chicken Breast (Skinless)
Chicken breast is one of the best protein foods for weight loss.
It’s lean, filling, and very low in fat when you remove the skin. A small serving can keep you full for hours without adding too many calories.
It’s also easy to cook — grill it, bake it, or air fry it. Just avoid deep frying if your goal is fat loss.
Protein: ~31g per 100g
Calories: ~165
2. Turkey Breast
Turkey breast is even leaner than some cuts of chicken.
It’s high in protein and very low in fat. That makes it perfect for sandwiches, salads, or meal prep bowls.
If you’re trying to cut calories without cutting food volume, turkey is a smart choice.
Protein: ~29g per 100g
Calories: ~135
3. Egg Whites
Egg whites are almost pure protein.
They contain very little fat and almost no carbohydrates. This makes them perfect for people trying to lose belly fat.
You can add egg whites to omelets or mix them with whole eggs to increase protein without increasing calories too much.
Protein: ~11g per 100g
Calories: ~52
4. Non-Fat Greek Yogurt
Greek yogurt is thick, creamy, and packed with protein.
Choose the plain, non-fat version to keep calories low. It works great as a high-protein breakfast or snack.
It also helps improve gut health, which supports better digestion and weight management.
Protein: ~10g per 100g
Calories: ~59
5. Low-Fat Cottage Cheese
Cottage cheese is slow-digesting protein.
That means it keeps you full longer — especially at night. Many people eat it before bed to prevent muscle loss.
It’s creamy, filling, and surprisingly low in calories for how satisfying it is.
Protein: ~11g per 100g
Calories: ~98
6. Tuna (Canned in Water)
Tuna is one of the highest protein low calorie foods available.
It’s extremely lean and very affordable. Just make sure you choose tuna in water, not oil.
It’s perfect for salads, sandwiches, or even on its own.
Protein: ~29g per 100g
Calories: ~132
7. Salmon
Salmon contains slightly more calories because of healthy fats, but it’s still great for fat loss.
The omega-3 fats support heart health and reduce inflammation.
When eaten in moderate portions, salmon fits perfectly into a weight loss diet.
Protein: ~25g per 100g
Calories: ~142
8. Shrimp
Shrimp is surprisingly low in calories.
You get a lot of protein for very few calories. It cooks quickly and works well in stir-fries and salads.
If you want high volume, low calorie protein, shrimp is excellent.
Protein: ~24g per 100g
Calories: ~99
9. Tilapia
Tilapia is a lean white fish that’s mild and easy to cook.
It’s lower in fat compared to many other fish, making it ideal for calorie control.
Grill or bake it with simple spices to keep calories low.
Protein: ~26g per 100g
Calories: ~128
10. Cod
Cod is very lean and low in calories.
It’s soft, flaky, and high in protein. Because it’s light, you can eat a good portion without overeating calories.
Protein: ~23g per 100g
Calories: ~105
11. Tofu (Firm)
Tofu is a great plant-based protein option.
It’s lower in calories than many animal proteins and works well in stir-fries and salads.
If you’re vegetarian or trying to reduce meat intake, tofu is a strong choice.
Protein: ~15g per 100g
Calories: ~144
12. Tempeh
Tempeh is higher in calories than tofu but very protein-dense.
It’s fermented, which helps with digestion. It’s also very filling because it contains fiber.
Protein: ~19g per 100g
Calories: ~193
13. Lentils
Lentils are affordable and high in protein for a plant food.
They also contain fiber, which helps control hunger.
They’re perfect for soups, stews, and meal prep bowls.
Protein: ~9g per 100g
Calories: ~116
14. Chickpeas
Chickpeas are filling and versatile.
They work well in salads, curries, or roasted as a crunchy snack.
While slightly higher in calories than meat, they are still great for weight loss in controlled portions.
Protein: ~9g per 100g
Calories: ~164
15. Black Beans
Black beans are rich in protein and fiber.
They help control blood sugar levels and reduce cravings.
They’re budget-friendly and easy to cook.
Protein: ~9g per 100g
Calories: ~132
16. Edamame
Edamame is young soybeans packed with protein.
They are low in calories and make a perfect high-protein snack.
Protein: ~11g per 100g
Calories: ~121
17. Skim Milk
Skim milk removes most of the fat but keeps the protein.
It’s lower in calories than whole milk and works well in smoothies.
Protein: ~3.4g per 100ml
Calories: ~34
18. Whey Protein Isolate
Whey isolate is one of the purest forms of protein.
It contains very little fat or carbs, making it perfect for fat loss.
It’s convenient and helps you reach your daily protein target easily.
Protein: ~25g per scoop
Calories: ~110
19. Seitan
Seitan is made from wheat gluten and extremely high in protein.
It’s very low in fat and works well as a meat substitute.
Protein: ~25g per 100g
Calories: ~143
20. Lean Beef (Sirloin)
Lean beef provides high-quality protein and iron.
Choose trimmed cuts to keep calories lower.
Protein: ~26g per 100g
Calories: ~158
21. Low-Fat Mozzarella
Low-fat cheese gives you protein without too many calories.
It’s great in moderation on salads or sandwiches.
Protein: ~18g per 100g
Calories: ~254
How Much Protein Do You Need for Weight Loss?
Most people trying to lose fat should aim for:
1.6–2.2 grams of protein per kilogram of body weight
This helps you burn fat while protecting muscle.
Final Thoughts: Build Your Plate Around Protein
If you want to lose weight faster:
- Start every meal with a protein source
- Choose lean, low-calorie options
- Avoid frying
- Watch portion sizes
When you focus on high protein low calorie foods, you naturally eat fewer calories without feeling hungry.
And that’s the secret to sustainable weight loss.