Our bodies use protein to build and repair muscle (and to provide energy and break down food and support growth and development). But if you’re looking for other sources of protein—especially ones that don’t add a lot 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 should provide 20% or more of the Daily Value (DV) or 10 grams based on a 2,000 calorie diet. However, a food product Protein content is not generally listed on the label as % Daily Value (%DV).
Instead, you should use the number of grams as a guide. (It will be listed if the food package claims protein.) To be called a “good source,” a food must 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 lower fat cuts and varieties.
What are the benefits of these foods? “They can help with weight loss,” he 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 delicious foods to increase your protein intake while watching your calories.
1. Egg whites
Large egg white: 18 calories | 4 g of protein
Three egg whites from one large egg would help you reach that “super” (egg-cell!) benchmark. Omelet for breakfast or a quick lunch with vegetables, egg whites are delicious and versatile.
2. Plain, nonfat Greek yogurt
1 cup plain, nonfat Greek yogurt: 149 calories | 25 g of protein
The key is to avoid flavored varieties, which have added sugar (and added carbs and calories). You can enjoy Greek yogurt on its own 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 | 24g of protein
Cottage cheese was basically the Greek yogurt of the 1970s. They often have probiotics (look for the word “cultured” on the tubs when shopping) but they can also be quite high in sodium, so be sure to look for low-sodium options.
4. Lentils
Half a cup of cooked lentils: 115 calories | 9 g of protein
Sprinkled over a salad, these legumes are an inexpensive and healthy food, and they’re packed with fiber — nearly 8 grams of the satisfying nutrient in every half-cup serving.
5. Chicken breast
3 oz. chicken breast: 122 calories | 24g of protein
One of the best lean proteins you can have, chicken breast is great when you’re trying to increase your protein intake without taking in too many more calories. When choosing roast chicken, do not eat the skin and choose white instead of dark meat.
6. Turkey
3 oz. turkey breast: 125 calories | 26 g of protein
Deli slices are a quick protein snack, but roast turkey is a better alternative with fewer additives and sodium. Plus, you can slice it yourself to toss it on a salad or roll it up.
7. Code
3 oz. cod: 71 calories | 17 g of protein
Flaky white fish like cod provide lean protein and are lower in calories than other types of fish. In addition, there are many benefits to eating fish, thanks to its high levels of omega-3 fatty acids.
8. Canned light tuna in water
3 oz. canned tuna: 73 calories | 17 g of protein
Canned tuna is a classic, budget-friendly shortcut for a quick protein meal in a pinch. Use it in dishes like a tuna salad sandwich or this Salad Niçoise.
9. Brand Tofu
3 oz. firm tofu: 71 calories | 9 g of protein
While tofu may seem bland to the uninitiated, it’s actually a delicious and versatile plant-based protein source depending on how you cook it. There are several types of tofu, although types other than firm may contain less protein due to their higher water content.
10. Edamame
1 cup edamame: 129 calories | 13 g of protein
Edamame isn’t just an appetizer at sushi restaurants: These young soybeans are the only plant protein considered complete, meaning they have all nine essential amino acids in significant amounts.
11. Grilled pork loin
3 oz. pork loin: 122 calories | 22 g of protein
While pork products like bacon and prosciutto are high in ribbon fat, boneless pork tenderloin is a lean cut. Lean pork loin has a similar protein content to chicken, is an excellent source of vitamin B6, and is a good source of potassium and zinc.
