Protein is an important nutrient that our body needs to survive because it is one of the main things that our muscles, organs, hormones and skin are made of. Eating protein rich foods is proven to help people who want to lose fat and build muscle in the same time especially around the belly area while it’s also helpful to people who have issues with low blood pressure, diabetes and some other conditions.
That’s why high protein foods with low calories are extremely important for us to add to our diets. While the RDI or Reference Daily Intake of protein is 56g for men and 46g for women, many healthcare professionals, nutritionists and fitness coaches are convinced that more is needed for our bodies to function in an optimal fashion.
So we decided to share with you, a list of a few high protein foods with low calories that can be easily added to anyone’s diet and increase their daily protein intake. Here they are:
One of the more popular types of fish today is the Tuna fish because it has a variety of ways to prepare it. It is possible to eat it with a salad when it’s cold but it can also be prepared nicely and served hot.
It has a good ratio of calories, fat and protein meaning it’s quite low on fat and calories while the protein present in it is high. It’s also very good because it contains omega 3 fats which are extremely important for our body. In one can of tuna, which is about 142g there are 27g protein and just 128 calories.
Eggs are a very important part of proper nutrition because they have a lot of nutrients and they are very healthy. They have a lot of vitamins, healthy fats, antioxidants, minerals and a lot of nutrients for the brain that we really need.
The entire egg has high amounts of protein but the egg whites are almost entirely made out of proteins. So if you’re no allergic to eggs, this is the perfect foods you need to consume to increase your protein consumption. One egg has about 6g of protein and around 78 calories.
Another food that is extremely popular because of how high it is on protein. If you take out the skin from the chicken breasts, the remaining calories are almost all coming from the protein.
It’s widely available in any supermarket and even online and preparing it is a piece of cake too. It’s very delicious and it goes well with many dishes and foods. One chicken breast has about 53g protein and around 284 calories when roasted and eaten without the skin.
Lean Beef Meat
Aside from it being very rich with protein it also contains a lot of healthy nutrients including iron, vitamin B12 and many other healthy nutrients for our body. In about 85g of lean beef meat there are 25g of protein and 186 calories.
Almost the same as the chicken breast in a sense that most of the calories come from protein and small amounts of fat. Aside from being similar in nutrients it’s also very delicious and can be prepared in many different ways and served with many dishes. In about 85g of turkey breasts there are 26g protein and 125 calories.
This type of cheese stands out from the rest because it’s low on fat and calories while being rich on other nutrients including calcium, selenium, vitamin B12, riboflavin, phosphorus and many other healthy nutrients that our body needs. In 226g of cottage cheese there are about 28g protein and 163 calories.
Milk is extremely good for our body because it has almost all nutrients that we need including protein. It also has calcium, phosphorus, and vitamin B2. Many milks are high in fats and if you want to limit your fat intake you can go for low fat one or zero fat milk alternatives.
While milk is great for our body, people who are lactose intolerant might have issues with their GI tract so it’s not ideal for them as well as people who are allergic to it. However, if you’re not one of those who might have health issues drinking milk, it’s one of the best drinks that contains protein. In a cup of milk there are about 8g protein and 149 calories.
A type of yogurt that is extremely thick and also known to some people as strained yogurt. It’s very high in many crucial nutrients for our body and it’s easily added to the diet because it goes well with both savory and sweet foods.
Make sure that you get a Greek yogurt that isn’t made by using added sugars and if you’re looking to lower your calorie intake you should opt for one that is not full fat. In 170g of Greek yogurt there are about 17g protein and 100 calories.
A vegetable that is very healthy for our body because it has a lot of vitamin C, fiber and potassium. It also has a lot of beneficial nutrients that are able to guard our system against developing cancer. It’s a vegetable that is high in calories and in 96g of broccoli there are about 3g of protein and 31 calories.
Lentils are legumes that are high in fiber, potassium, folate, copper, magnesium, manganese and many other healthy nutrients. These legumes are one of the best protein sources that come from plants and they must be in every vegetarian or vegan diet. In 198g of lentils there are about 18g protein and 230 calories when they are prepared by boiling.
These are the ones we believe to be essential while also being easy to add to your daily meal plan. If you have any more high protein foods with low calories that you want to share with us that you believe will be a good addition to our list and the diet of other people, feel free to let us know using the comment section below or contact us directly via email.