High Protein Low Calorie Foods: Boost Your Nutrition and Lose Weight

High-protein but low-calorie food is ideal for those who are planning to lose weight and those who aim to build up their muscle mass. It is often considered that high protein can only be obtained from animal sources. However, this is not completely accurate. There are great vegetarian food sources with high protein content as well. In this article by DIET4UWELLNESS, we will look into the various food options that are low in calories but rich in protein.

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Animal-Based High Protein Low Calorie Foods

1. Egg whites: The albumen or egg whites are pure protein with negligible calories. One large egg contains 3.6g of protein in its albumen region and just 17 calories. Even though the yolk is often discarded, it is full of healthy fats and is perfectly fine for maintaining a healthy weight. 
2. Fish: A few parts of India, like West Bengal, Orissa, and Maharashtra, are known for their staple fish consumption. Fish is a great source of white meat, which is full of protein, along with healthy fats like omega-3 fatty acids from fish fat and fish oil. A single piece of fish contains around 22g of protein. Occasional consumption of fish oil helps maintain a healthy heart. 
3. Greek yogurt: Non-fat Greek yogurt is an excellent source of protein for those who are not dairy-intolerant. It is a wiser option than plain homemade yogurt, as Greek yogurt contains higher protein and probiotics. 
4. Paneer: Cottage cheese or paneer is an excellent source of protein, which can be both homemade and readily available on the market. Cottage cheese made from toned, low-fat milk is the best type, as it has high protein sources and lower calorie intake. 

Plant-Based High Protein Low Calorie Foods

1. Moong dal: Moong dal is highly valued in vegetarian and vegan diets due to its high protein content. 100g of moong dal contains about 24g of protein, which is a high quantity of protein, especially for a plant-based source. All nine essential amino acids are perfect for tissue repair and muscle building. Moong dal is far easier to digest than other legumes. 
2. Sprouts: Sprouts are known to contain higher protein content, as they contain enzymes that break down complex nutrients into simpler forms, easier for us to digest. They are also full of amino acids, which are not made by our body but are still essential. 
3. Rajma is a huge part of North-Indian cuisine. It provides around 24g of protein per 100g of rajma beans, making it an excellent protein food for vegetarians. Rajma beans are also low in fat, so the calorie count is negligible.  
4. Tofu: This is an essential protein-rich food source for vegans. It is made of soybeans and contains around 10g of proteins per 100g. Based on an Indian recipe, tofu can be prepared in many different ways. It is known to have iron, calcium, magnesium, and vitamins like B and folate.

Snack options

High Protein Low Calorie Foods Smoothies are below- 

Smoothies made with oatmeal and protein powder, spinach and yogurt, and banana peanut butter are popular snack options. 

Recipe of smoothies based on high protein low calorie foods

Banana-peanut butter smoothie 

• One ripe banana
• One tablespoon of unsweetened peanut butter
• One scoop of protein powder
• 1 cup of almond, low-fat milk
• The mixture was shaken in a shaker and served with ice cubes.

Green spinach smoothie:

• 1 cup fresh spinach leaves
• One scoop of mashed avocado (if available)
• One scoop of protein powder
• 1 cup low-fat almond or soy milk
• The mix was then shaken in a shaker and served with ice cubes.

Oatmeal protein smoothie:

• 1/2 cup steel cut or rolled oats
• 1 cup Greek yoghurt
• One scoop of protein powder
• One teaspoon jaggery
• 1 cup low-fat vegan milk

1. Roasted peanuts/nuts: A popular snack option containing various nutrients. In 28g of peanuts, approximately 166 calories with 7g of proteins are found, as well as carbohydrates and fats. Even though the calorie count is not negligible, considering the protein content, one can feel it is a healthy snack. 
2. Air-fried chickpeas: Chickpeas are a great source of protein on their own, and if fried or roasted in an air fryer, they are even better. They are a good source of plant protein, essential for muscle repair. They are also rich in dietary fibers, which regulate a healthy bowel movement and gut health. They have vitamins like vitamin C, K, and folate, which is extremely important for pregnant women. 

Preparing High protein Low calorie foods options

• Lots of green, leafy vegetables should be added to make the dish fuller. Vegetables provide vitamins and minerals and have lots of dietary fiber, which ensures a good metabolic rate. Low-calorie vegetables like spinach, kale, cabbage, and tomatoes are great vegetable options. 
• They use minimal to no oil while cooking, which also affects their calorie intake. One could instead opt for grilled fish and meat rather than deep-frying in oil. People could also incorporate air-fryer recipes into their diets. The air fryer needs no oil, thus conserving the protein content without increasing the calorie count. Another very healthy option could be “steaming.” Steamed vegetables and other steamed food options could be prioritized over fried options. 
• India is known for its vast spices. Using spices in boiled and steamed food bowls can definitely increase the taste without adding any extra calories. 
• Low-fat meat options like white meat, poultry, and fish should be chosen over in a daily diet, as they provide high protein without adding many calories. 

FAQs Related To High Protein Low Calorie Foods

How do high-protein, low-calorie foods help in weight loss?

High protein food helps keep one fuller for more extended periods, thus preventing any cases of over-eating. Also, it’s easier to burn protein calories than that of fats. 

How can you incorporate high-protein, low-calorie food into your daily diet?

This article by DIET4UWELNESS gives an idea of meal options that are high in protein and low in calories. However, it is best advised to consult a board-certified dietician like Dietician Rukhsana Azhar for a curated diet plan that is rich in protein sources. 

What are some examples of food rich in protein and low in calories?

Lentils, legume beans, white meat, fish, and eggs are some examples of foods with high protein and low calories. 

Can high-protein food be a part of a balanced diet?

Yes, a high-protein and low-calorie diet can definitely be part of a well-balanced diet. Proteins are extremely important for muscle build-up and tissue repair, especially for those who work out regularly. Hence, proteins have to be a part of their daily diet. 

Are there any disadvantages to consuming a high-protein diet?

Consuming protein-rich food is generally not disadvantageous for a normal human being. However, someone diagnosed with chronic ailments like uric acid is not advised to do so.

Dietitian Rukhsana Azhar

Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management ,  etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I  loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.