The 50 Best High-Protein, Low-Carb Foods

Ensuring a well-rounded diet that includes an appropriate combination of macronutrients – protein, carbs, and fats – is crucial for maintaining optimal health and well-being. Individuals seeking to enhance their protein consumption while minimizing carbohydrates have a plethora of delectable and nourishing alternatives at their disposal.

Benefits of High-Protein, Low-Carb Foods

A method that involves consuming a diet (150g Per Day) that is rich in protein and low in carbohydrates can be highly beneficial for individuals who are overweight or obese and seeking to lose weight. Studies suggest that low-carb diets are extremely successful in achieving maximum weight loss over the initial 6-12 months. The satiating properties of protein are likely responsible for this phenomenon, as it can decrease calorie consumption and induce sensations of satiety.

In addition to promoting weight loss, a diet that is high in protein and low in carbohydrates may also provide several other health advantages, including enhancements in blood pressure, cholesterol levels, and blood sugar regulation. Restricting the consumption of carbohydrates and prioritizing protein can be especially advantageous for persons who have diabetes or prediabetes, as it can aid in the regulation of blood glucose levels.

Moreover, the transition to a fat-burning metabolic state, which can happen while following a very restricted carbohydrate diet like the ketogenic diet, has the potential to offer therapeutic advantages for specific medical problems, including epilepsy, polycystic ovarian syndrome, and some neurological disorders.

Nevertheless, it is crucial to acknowledge that low-carb, high-protein diets may present certain disadvantages, including potential vitamin deficits, heightened susceptibility to kidney stones, and challenges in maintaining long-term adherence to the diet. Prior to commencing any restrictive diet, it is advisable to seek guidance from a healthcare practitioner.

How to get 150g of protein per day?

In order to attain a daily protein consumption of 150g, it is crucial to give priority to foods that are high in protein and carefully strategize meal planning. Begin by establishing a goal of consuming 0.8 to 1 gram of protein for every pound of body weight, taking into account individual requirements. Include a diverse range of protein-rich options such as poultry, red meat, seafood, eggs, dairy items, beans, and protein supplements such as shakes or bars. Choose lean cuts of meat, skinless poultry, and low-fat dairy products to control your intake of saturated fat. Organize meals by prioritizing protein, making sure that every meal and snack includes a substantial dose of protein. Include meals such as chicken breast, Greek yogurt, cottage cheese, egg whites, lentils, and protein drinks. Engage in culinary experimentation by trying out various recipes and meal combinations to maintain a sense of novelty and pleasure in your meals. Contemplate engaging in meal prepping to ensure that you have easily accessible selections that are abundant in protein. Ensure a well-rounded diet by maintaining a proper balance of protein intake along with healthy fats, fiber-rich carbohydrates, and a diverse range of vitamins and minerals. Seeking advice from a nutritionist or dietitian might offer tailored recommendations to efficiently achieve individual protein targets.

Here are the 50 best high-protein, low-carb foods:

Meat and Poultry

Chicken Breast

Protein Content: A 4-ounce portion of chicken breast has 26 grams of protein and does not contain any carbohydrates.
Versatility: Chicken is a low-fat, pale meat that is adaptable and may be included in a variety of culinary styles. This food is suitable for various diets as it is low in carbohydrates and high in protein.

Turkey Breast

Protein Content: Turkey breast is a superb source of high-protein, low-carb meat, providing comparable nutritional advantages to chicken breast.

Lean Beef

Protein Content: Lean beef cuts, such as sirloin or flank steak, are rich in protein and have a low carbohydrate content.
Nutritional Value: Beef is a highly nutritious choice due to its rich content of iron, zinc, and B vitamins, which are essential nutrients.

Pork Tenderloin

Protein Content: A 4-ounce portion of pork tenderloin offers around 26 grams of protein and contains very little carbohydrates.
Versatility: Pork tenderloin is a low-fat and adaptable source of protein that can be cooked in different manners, including grilling, roasting, or incorporating it into stir-fries.

Lamb

Protein Content: Lamb is a meat alternative that is rich in protein and low in carbohydrates. A 4-ounce portion of lamb typically contains approximately 25 grams of protein.
Nutritional Benefits: Lamb is a highly nutritious option due to its high content of iron, zinc, and vitamin B12, which are essential nutrients.

Bison

Protein Content: Bison meat is a low-fat, high-protein source, with about 26 grams of protein per 4-ounce serving.
Health Benefits: Bison offers health benefits as it contains less fat and calories than beef, while still providing a substantial amount of protein, iron, and other vital elements.

Venison

Protein Content: Venison, also known as deer meat, is a highly commendable protein source, since a 4-ounce portion contains around 28 grams of protein.
Nutritional Profile: Venison is a lean meat with a low fat content and a high iron content, which makes it a highly nutritious and protein-rich choice.

Fish and Seafood

Salmon

Protein Content: Salmon, in a 3-ounce portion, contains 17 grams of protein.
Nutritional Benefits: Salmon has significant nutritional advantages due to its high content of omega-3 fatty acids, which have been proven to promote heart and brain well-being.

Tuna

Protein Content: Tuna is a highly nutritious protein source, as a 3-ounce portion provides 24 grams of protein and no carbohydrates.
Nutritional Value: Tuna is a rich source of vitamins B12 and B6, vitamin D, and omega-3 fatty acids.

Tilapia

Protein Content: Tilapia is a low-fat, pale fish that offers 26 grams of protein in a 4-ounce portion.
Versatility: Tilapia is a fish with a subtle flavor that can be cooked in many ways, making it a flexible choice for a diet that is high in protein and low in carbohydrates.

Protein Content: The protein content of cod is considerable, with a 4-ounce portion containing 26 grams of protein. Additionally, cod is a low-fat fish.
Nutritional Profile: Cod has a favorable nutritional composition, containing significant amounts of vitamins B12 and B6, along with selenium and other vital elements.

Shrimp

Protein Content: Shrimp is a low-fat seafood choice that is rich in protein, including 17 grams of protein in a 3-ounce meal.
Versatility: Shrimp is a versatile and handy addition to a high-protein, low-carb diet, as it can be consumed in many recipes such as stir-fries and salads.

Scallops

Protein Content: Scallops are a type of seafood that is rich in protein and low in carbohydrates. A 3-ounce serving of scallops has around 17 grams of protein.
Nutritional Benefits: Scallops include significant amounts of potassium and magnesium, both of which play crucial roles in maintaining the health of the heart and brain.

Sardines

Protein Content: A half-can serving of canned sardines has around 11 grams of protein.
Nutritional Value: Sardines have a high nutritional value as they contain significant amounts of omega-3 fatty acids, selenium, and other vital elements.

Mackerel

Protein Content: Mackerel is a fish that is rich in protein and low in carbohydrates. A 3-ounce portion of mackerel contains 20 grams of protein.
Health Benefits: Mackerel is also a good source of omega-3 fatty acids, which have anti-inflammatory properties.

Eggs and Dairy

Eggs

Protein Content: One big egg typically contains around 6 grams of protein of excellent grade.
Versatility: Eggs can be cooked using several methods, including boiling, scrambling, or incorporating them into omelets. This makes them a convenient and adaptable choice that is rich in protein and low in carbohydrates.

Cottage Cheese

Protein Content: A 1/2-cup serving of cottage cheese has around 12 grams of protein.
Nutritional Benefits: Cottage cheese is a valuable source of calcium and other vital minerals.

Greek Yogurt

Protein Content: Greek yogurt is a protein-rich dairy product, with a three-quarter cup serving containing more than 15 grams of protein.
Recommendation: Select unsweetened Greek yogurt to prevent the inclusion of additional sugars and personalize it by including natural sweeteners such as fresh fruit.

Ricotta Cheese

Protein Content: Ricotta cheese is a dairy product that contains a significant amount of protein. A serving size of half a cup provides around 14 grams of protein.
Versatility: Ricotta is a highly adaptable ingredient that can be used into a wide range of sweet and savory recipes, making it a valuable addition to a diet that is rich in protein and low in carbohydrates.

Mozzarella Cheese

Protein Content: Mozzarella cheese is a notable protein source, as a 1-ounce portion typically contains approximately 6 grams of protein.
Nutritional Benefits: Mozzarella is a valuable source of calcium and other vital minerals.

Parmesan Cheese

Protein Content: Parmesan cheese is a dairy product that is rich in protein, with around 10 grams of protein per 1-ounce serving.
Flavor Profile: Parmesan possesses a unique and savory taste that enhances the complexity of different culinary preparations.

Plant-Based Proteins

Tofu

Protein Content: Tofu is a plant-based protein source that contains around 20 grams of protein and less than 4 grams of carbs per half-cup serving.
Preparation: Tofu can be used as a substitute for eggs or meat in various dishes, making it a versatile option for vegetarians and vegans.

Tempeh

Protein Content: Tempeh, a plant protein derived from soy, contains approximately 20 grams of protein per 100-gram meal.
Nutritional Benefits: Tempeh is also a good source of calcium, potassium, and other essential nutrients.

Edamame

Protein Content: Edamame, or immature soybeans, contain approximately 8 grams of protein per half-cup serving.
Fiber Content: Edamame is also a good source of fiber, making it a filling and nutritious plant-based protein option.

Lentils

Protein Content: Tempeh, a plant protein derived from soy, contains approximately 20 grams of protein per 100-gram meal.
Nutritional Benefits: Tempeh is also a good source of calcium, potassium, and other essential nutrients.

Black Beans

Protein Content: A 1/2 cup serving of black beans contains approximately 7.5 grams of protein.
Fiber Content: Black beans are an excellent source of plant-derived protein and dietary fiber, which makes them a satiating and nourishing inclusion in a diet that is rich in protein and low in carbohydrates.

Chickpeas

Protein Content: Chickpeas, sometimes referred to as garbanzo beans, contain around 7 grams of protein per half-cup serving.
Nutritional Benefits: Chickpeas offer significant nutritional advantages as they are rich in fiber, complex carbs, and a variety of essential vitamins and minerals.

Almonds

Protein Content: A single cup of whole almonds has approximately 30.3 grams of protein.
Health Benefits: Almonds have numerous health benefits due to their high protein content, as well as their abundance of unsaturated fats, antioxidants, and fiber. These properties contribute to a decreased risk of heart disease and improved digestive health.

Peanuts

Protein Content: A serving of peanuts weighing 1.5 ounces contains around 10 grams of protein.
Nutritional Composition: Peanuts possess a commendable content of plant-derived protein, dietary fiber, and beneficial fats.

Chia Seeds

Protein Content: The protein content of chia seeds is around 4.7 grams per serving of 2 tablespoons.
Fiber Content: Chia seeds have a high fiber content, which means they can be a satisfying and nutritious complement to a diet that is both high in protein and low in carbohydrates.

Hemp Seeds

Protein Content: Hemp seeds have a high protein content, with approximately 10 grams of plant-based protein in 3 tablespoons.
Nutritional Benefits: Hemp seeds provide significant nutritional benefits as they are rich in omega-3 fatty acids, fiber, and a variety of essential vitamins and minerals.

Protein Powders and Supplements

Whey Protein Powder

Protein Content: Whey protein powder is a densely packed source of protein, with an average serving containing approximately 20-30 grams of protein.
Versatility: Whey protein can be used into smoothies, drinks, or utilized in baking to enhance the protein composition of a wide range of recipes.

Casein Protein Powder

Protein Content: Casein protein powder is a premium protein supplement, often providing 20-30 grams of protein per serving.
Slow-Digesting: Casein protein is metabolized at a slower rate compared to whey protein, resulting in a gradual and continuous release of amino acids into the body.

Pea Protein Powder

Protein Content: Pea protein powder, a plant-derived protein source, typically contains approximately 20-30 grams of protein per serving.
Hypoallergenic: Pea protein is a suitable choice for individuals who have allergies or sensitivities to dairy or soy-derived proteins.

Collagen Powder

Protein Content: Collagen powder is a protein supplement that typically contains approximately 10-20 grams of protein per serving.
Health Benefits: Collagen is thought to promote the health of the skin, hair, nails, and joints.

Other High-Protein, Low-Carb Foods

Avocado

Protein Content: Avocados have a protein content of approximately 4.6 grams per medium-sized fruit.
Healthy Fats: Avocados are rich in monounsaturated fats, which have the potential to reduce cholesterol levels and promote cardiovascular well-being.

Olives

Protein Content: Olives provide a modest quantity of protein, approximately 0.8 grams per serving of 1 ounce.
Healthy Fats: Olives are a rich source of monounsaturated fats, which are beneficial for heart health.

Olive Oil

Protein Content: Olive oil is devoid of protein, yet it serves as a nutritious source of monounsaturated fats.
Culinary Applications: Olive oil serves as a versatile ingredient for cooking, baking, and dressing, enhancing taste and providing beneficial unsaturated fats for a diet that is rich in protein and low in carbohydrates.

Coconut Oil

Protein Content: Coconut oil lacks protein, however it may contain medium-chain triglycerides (MCTs), which may provide certain health advantages.
Culinary Applications: Coconut oil can be utilized in the preparation of food, such as cooking and baking, and can serve as a substitute for other types of oils in a variety of recipes.

Butter

Protein Content: Butter has a low protein content, approximately 0.1 grams per serving of 1 tablespoon.
Culinary Applications: Butter serves as a versatile ingredient for cooking, baking, and garnishing a wide range of meals, enhancing their taste and providing a luxurious touch to a diet that is rich in protein and low in carbohydrates.

Ghee

Protein Content: Ghee, also known as clarified butter, has a minimal protein content, approximately 0.1 grams per serving of 1 tablespoon.
Culinary Applications: Ghee possesses a greater smoke point compared to standard butter, rendering it appropriate for high-temperature cooking and sautéing.

Broccoli

Protein Content: Broccoli has a protein content of approximately 2.6 grams per 1-cup serving.
Nutritional Benefits: Broccoli is a nutrient-dense food that provides a significant amount of fiber, vitamins, and minerals. It is a beneficial addition to a high-protein, low-carb diet.

Spinach

Protein Content: The protein content of spinach is around 0.9 grams per 1-cup serving.
Nutritional Value: Spinach has a high nutritional value due to its abundance of vitamins, minerals, and antioxidants, which contribute to a range of health advantages.

Kale

Protein Content: Kale has a protein content of approximately 2.9 grams per 1-cup serving.
Fiber Content: Kale contains a significant amount of dietary fiber, which aids in promoting satiety and maintaining a healthy digestive system.

Cauliflower

Protein Content: Cauliflower has a protein content of around 2 grams per 1-cup serving.
Versatility: Cauliflower is a highly adaptable vegetable that can serve as a low-carbohydrate alternative to rice, mashed potatoes, and other dishes high in starch.

Zucchini

Protein Content: Zucchini has a protein content of approximately 1.1 grams per 1-cup serving.
Culinary Applications: Zucchini is a flexible ingredient that can be included into a wide range of recipes, including salads and baked products. This makes it an excellent choice for anyone following a high-protein, low-carbohydrate diet.

Mushrooms

Protein Content: Mushrooms possess protein, however the quantity fluctuates depending on the particular mushroom species:
Typically, a 100g serving of fresh mushrooms has approximately 2.9g of protein.
Typically, dried mushrooms include a greater protein level in comparison to fresh mushrooms. As an illustration, dehydrated white button mushrooms have a protein content of 29.9g per 100g, which is similar to the protein content found in chicken breast (32.1g per 100g).
The morel mushroom has the highest protein level among typical culinary mushrooms, with 3.18g per 100g when fresh. However, oyster mushrooms surpass this with the highest protein value of 3.31g per 100g when fresh.

Bell Peppers

Protein Content: Bell peppers provide around 1 gram of protein per medium-sized pepper.
Nutritional Benefits: Bell peppers offer significant nutritional advantages due to their high content of vitamin C, vitamin A, and antioxidants, which contribute to their vibrant colors and enhance the nutritional value of meals.

Onions

Protein Content: The protein content of onions is around 1.1 grams per 1-cup serving.
Flavor Profile: Onions contribute to the flavor and scent of dishes and can be utilized in different culinary traditions to improve the taste of meals that are rich in protein and low in carbohydrates.

Garlic

Protein Content: Garlic contains around 1.8 grams of protein per serving of 3 cloves.
Health Benefits: Garlic is renowned for its possible health benefits, which encompass enhancing the immune system and providing support for cardiovascular health.

These 50 meals offer a diverse range of protein sources that are rich in nutrients and of excellent quality, while also maintaining low levels of carbs. Integrating these foods into your meals and snacks can aid in promoting your health and fitness objectives.