8. Cod
“Cod is an excellent lean protein and heart-healthy food choice,” says Baird. A 3 oz serving provides 15 g of protein and just 70 calories.
Plus, its mild flavor works with many different seasonings. “I love to prepare cod by baking it with lemon and garlic or by adding it to a salad as a protein source,” Baird notes.
9. Halibut
Halibut has some unique nutritional attributes beyond its protein content (which sits at nearly 16 g per 3 oz serving).
“It’s one of the few dietary sources of vitamin D, an important nutrient for bones and immunity,” notes Blatner. Each 3 oz serving of halibut provides 4 micrograms (mcg) of vitamin D, which is 20 percent of your DV.
Blatner recommends using cooked cod in fish tacos or on a whole-grain bun with an avocado-based tartar sauce.
10. Kidney Beans
When making a chili or stew, crack open a can of kidney beans for plant-based protein low in calories.
Each ½ cup adds 7.5 g of protein and just 112 calories.
11. Scallops
Scallops add a touch of elegance to any meal and more than a touch of protein (10-plus g of protein per 3 oz serving).
“Serve olive oil–seared scallops on garlic and herb-mashed cauliflower and asparagus,” Blatner suggests. “Or grill a scallop skewer and serve with chimichurri.”
12. Lentils
Blatner is a fan of lentils for their ample fiber content — nearly 8 g per ½ cup.
“They’re also an excellent source of plant-based iron, a mineral needed for healthy blood and energy, and an excellent source of folate, a B vitamin needed for heart health and healthy cell development,” she says. A ½ cup of lentils provides nearly 4 mg of iron (nearly 20 percent of DV) and 179 mcg of folate (nearly 45 percent of DV). Plus, it provides 9 g of filling protein and 115 calories.
13. Tilapia
Tilapia is a mild-flavored white fish low in calories (111 per 87 g fillet) and high in protein (nearly 23 g).
It mixes easily with many flavor combinations. Use it as a protein foundation in tacos, bake it in a lemon herb marinade, or broil it with garlic and Parmesan.
14. Black Beans
Black beans pack a powerful fiber-protein punch in a low-calorie package. Each ½ cup serving supplies more than 8 g of fiber and 7 g of protein.
Use these legumes in brownies or mash them into meatless burgers.
15. Chickpeas
Give protein-rich, low-calorie meals a jump-start with chickpeas. When mashed, these beans make a tasty filling for sandwiches or wraps. When whole, chickpeas add protein (more than 7 g per ½ cup) and fiber (more than 6 g) to soup or curry dishes.
16. Tofu
“Tofu contains all essential amino acids, making it a complete protein,” says Baird. Essential amino acids are those our bodies can’t make and therefore must get from food. They’re necessary for muscle growth and tissue repair.
Though they’re most often found in animal foods, tofu supplies them in plant-based form. “It’s the perfect addition to stir-fry, veggie lasagna, or breakfast egg scramble,” says Baird. A ½ cup adds 10 g of protein to your meal.
17. Tempeh
Tempeh is another source of complete plant-based protein (nearly 17 g per ½ cup), says Blatner.
As a fermented soy-based food, it’s related to tofu but has a firmer texture. “Soybean foods like tempeh also contain isoflavones, a compound that supports heart, bone, and brain health,” she notes.
Blatner’s favorite way to use tempeh is as an alternative to bacon in a BLT sandwich. Season sliced tempeh with black pepper, cumin, maple syrup, and coconut aminos and pair it with lettuce and tomato.
18. Egg Whites
Leaving out the yolk reduces calories in eggs — nearly 72 calories per large whole egg versus nearly 18 calories per large egg white.
“Egg whites are a great choice for individuals looking to limit cholesterol and those trying to lose weight,” Baird says. An egg white omelet is a simple, high-protein way to start the day. Each large egg white provides nearly 4 g of protein.
19. Low-Fat Cottage Cheese
A single serving (4 oz) of cottage cheese packs nearly 12 g of protein and less than 100 calories.
It’s also rich in calcium at 125 mg per serving (12.5 percent DV). Enjoy low-fat cottage cheese with fruit, blended in a dip, or as a pasta filling.
20. Whey Protein
“Whey protein is an excellent source of high-quality protein, and it’s highly digestible compared to other protein sources,” says Baird. Mix it into a post-workout smoothie or serving of yogurt for nearly 17 g of protein per scoop (the exact amount of protein varies depending on the brand of protein powder).
21. Low-Fat Swiss Cheese
To save calories and retain protein, choose low-fat Swiss cheese. Sprinkle it on your eggs, add to a snack plate, or pair it with crackers, Baird suggests. One slice of low-fat Swiss provides 50 calories and nearly 8 g of protein.
The Takeaway
- Protein is key for losing or maintaining weight and building muscle.
- You may need to get a little strategic in your food choices to boost your protein intake without going overboard on calories.
- Plenty of legumes, lean meats, poultry, and low-fat dairy foods can be high in protein and low in calories.