Low-Calorie, High-Protein Foods

If you’re trying to build muscle, lose fat, or simply eat smarter, protein is your best friend. But not all protein sources are created equal—some pack hundreds of calories per serving while others deliver the same muscle-buildi ng punch at a fraction of the energy cost.

We’ve rounded up six of the best low-calorie, high-protein foods—all measured per 100 grams—so you can make eve ry calorie count. Whether you’re a gym regular, a busy professional, or someone just starting a healthier lifestyle, these staples deserve a place on your plate.

The Protein Lineup: Calories Per 100g

1. Eggs — 52 kcal per 100g

Eggs are one of the most nutrient-dense foods on the planet. At just 52 calories per 100 grams (roughly 1.5 large eggs), they deliver about 13 grams of complete protein along with essential vitamins like B12, choline, and vitamin D. Hard-boiled eggs are perfect for meal prep—cook a batch on Sunday and you have grab-and-go protein all week.

• Best for: Breakfast, snacks, salad toppings
• Pro tip: Season with everything bagel spice, paprika, or a drizzle of hot sauce for zero extra calories.

2. Shrimp — 99 kcal per 100g

Shrimp is a lean protein powerhouse. With 99 calories and roughly 24 grams of protein per 100 grams, it has one of the highest protein-to-calorie ratios of any food. Shrimp is also rich in selenium, an antioxidant that supports thyroid health, and iodine for metabolic function.

• Best for: Stir-fries, tacos, salads, or a quick garlic sauté
• Pro tip: Buy frozen pre-cooked shrimp for a protein boost you can thaw in minutes.

3. Tuna — 116 kcal per 100g

Canned tuna in water is a budget-friendly protein staple that delivers around 26 grams of protein at just 116 calories per 100 grams. It’s loaded with omega-3 fatty acids that support heart and brain health. Tuna is also incredibly versatile—toss it into a salad, mix it with Greek yogurt instead of mayo, or eat it straight from the can.

• Best for: Quick lunches, post-workout meals, sandwiches
• Pro tip: Stick to 2–3 servings per week to manage mercury intake. Light tuna tends to have lower mercury than albacore.

4. Chicken Breast — 120 kcal per 100g

The undisputed king of lean protein. Skinless chicken breast packs about 31 grams of protein per 100 grams while keeping calories at just 120. It’s the go-to protein for bodybuilders, athletes, and health-conscious home cooks alike—and for good reason. Chicken breast is a blank canvas that absorbs any flavour you throw at it.

• Best for: Grilling, baking, meal prep bowls, wraps
• Pro tip: Brine chicken breast for 30 minutes before cooking to keep it juicy. A simple salt-water brine makes all the difference.

5. Sweet Potato — 43 kcal per 100g

Now, let’s be honest—sweet potato isn’t a high-protein food (it contains about 1.6g protein per 100g). But at just 43 calories per 100 grams, it’s included here as the ideal companion to your protein sources. Sweet potatoes are loaded with complex carbohydrates, fibre, beta-carotene, and potassium—making them the perfect side to pair with chicken, eggs, or tuna for a balanced meal.

• Best for: Side dish, post-workout carbs, meal prep bowls
• Pro tip: Cube and air-fry sweet potatoes with a pinch of cinnamon for a healthy alternative to fries.

6. Roast Turkey — 135 kcal per 100g

Sliced roast turkey or chicken breast delivers about 30 grams of protein at 135 calories per 100 grams. It’s lean, flavourful, and incredibly convenient. Whether you roast your own or pick up deli-sliced turkey, this protein source works beautifully in sandwiches, wraps, and grain bowls.

• Best for: Sandwiches, wraps, quick cold meals
• Pro tip: Choose low-sodium deli turkey when possible, or roast a whole turkey breast on the weekend and slice for the week ahead.

How to Build a Low-Calorie, High-Protein Plate

Knowing the numbers is great, but putting them into action is what counts. Here’s a simple framework:

1. Pick your protein: Choose one or two from the list above (150–200g serving).
2. Add your carb: Sweet potato, rice, or quinoa (100–150g).
3. Load up on veggies: Fill half your plate with non-starchy vegetables.
4. Add healthy fat: A drizzle of olive oil, half an avocado, or a handful of nuts.

This approach keeps meals between 350–500 calories while delivering 30–50 grams of protein—ideal for fat loss and muscle maintenance.

The Bottom Line

Eating enough protein doesn’t have to mean eating a mountain of calories. These six foods prove that lean, delicious, and affordable protein is well within reach. Start by adding two or three of them to your weekly grocery list, experiment with different seasonings and cooking methods, and watch how much easier it becomes to hit your protein goals without blowing your calorie budget.

Your body—and your taste buds—will thank you.