Food With High Protein Low Fat And Low Carbs


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Food With High Protein Low Fat And Low Carbs

Protein can help you shed those unwanted pounds — and keep your belly full. But it’s important to eat the right amount and the right kind of protein to get its health benefits.


Seafood is an excellent source of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: it has omega-3 fatty acids.

White-Meat Poultry

Stick to poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before eating.

Milk, Cheese, and Yogurt

Not only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis.


Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.


One-half cup of beans contains as much plant-based protein as an ounce of broiled steak. Plus, these nutritious nuggets are inexpensive and loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This versatile white meat is 31% leaner than it was 20 years ago.


Fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating plant-based soy protein instead of sources of higher-fat protein — and maintaining a healthy diet — can be good for your heart.

Lean Beef

Lean beef has about two grams more saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

Protein on the Go

If you don’t have time to sit down for a meal, grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein and is low in sugar and saturated fat.

Protein at Breakfast

Research shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high-fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.

Foods Highest in Protein

Lean chicken breast


#1: Lean Chicken Breast

in a 6oz Breast
per 100g
per 200 Calories
(109% DV)
(64% DV)
(82% DV)

Nutrition Facts for Lean Chicken Breast (Cooked).(Source)

More Poultry High in Protein

  • 62g (124% DV) in a whole chicken leg
  • 53.9g (108% DV) per 6oz of lean ground turkey
  • 51.2g (102% DV) in a 6oz turkey breast
  • 38g (76% DV) in 1 cup of light chicken meat
  • 31.9g (64% DV) in a chicken thigh
  • 24.5g (49% DV) in a chicken drumstick

See all meats high in protein.

A pork chop


#2: Lean Pork Chops

in a 6oz Chop
per 100g
per 200 Calories
(105% DV)
(62% DV)
(64% DV)

Nutrition Facts for Pork Chops (Lean).(Source)

More Pork Products High in Protein

  • 50.8g (102% DV) in 6oz of broiled pork tenderloin
  • 43.7g (87% DV) in 6oz of ground pork
  • 39.7g (79% DV) in 1 cup of diced lean ham
  • 30g (60%) DV in a 6oz rack of pork ribs
  • 19.2g (38% DV) in 3oz of salami
  • 13.8g (28% DV) per 3oz of spam

See all meats high in protein.

Tuna Fillet


#3: Tuna

in a 6oz Fillet
per 100g
per 200 Calories
(102% DV)
(60% DV)
(65% DV)

Nutrition Facts for Bluefin Tuna (Cooked).(Source)

More Fish High in Protein

  • 45g (90% DV) in a 6oz salmon fillet
  • 44.5g (89% DV) in a 6oz tilapia fillet
  • 41.4g (82% DV) in a 6oz cod fillet
  • 22.6g (45% DV) in 3oz of canned tuna
  • 19.4g (39% DV) in 3oz of cooked shrimp

See all fish and seafood high in protein.

A steak on a plate


#4: Beef (Skirt Steak)

per 6oz Steak
per 100g
per 200 Calories
(97% DV)
(57% DV)
(43% DV)

Nutrition Facts for Skirt Steak.(Source)

More Lean Red Meat High in Protein

  • 60.4g (121% DV) in a 6oz lamb roast
  • 44.8g (90% DV) in 6oz of lean ground beef
  • 28.4g (57% DV) in 3oz of roast beef
  • 24.2g (48% DV) in 3oz of roast buffalo
  • 21.7g (43% DV) in a 3oz beef hamburger

See all meats high in protein.

A block of tofu


#5: Firm Tofu

per Cup
per 100g
per 200 Calories
(87% DV)
(35% DV)
(48% DV)

Nutrition Facts for Firm Tofu.(Source)

More Soy Foods High in Protein

  • 33.7g (67% DV) in 1 cup of tempeh (fermented tofu)
  • 31.3g (63% DV) per cup of cooked soybeans
  • 14g (28% DV) in a 16oz glass of soymilk
  • 9.2g (18% DV) per cup of soy yogurt
  • 7.9g (16% DV) per tblsp of soy protein powder

Note: The amount of protein in tofu can range between 4.8g (10% DV) to 17.3g (35% DV) per 100 gram serving (or a little less than 1/2 cup). See the nutrition comparison of 10 common tofu brands. To find more, use the detailed nutrient ranking of all vegan foods high in protein.

Looking for a brand with this much protein? Try House Foods Tofu.

Foods to eat that are high in protein and low in carbs

People following a low carb, high protein diet can include the following foods in their meals:

  • eggs
  • fish and shellfish
  • meat
  • poultry
  • certain dairy
  • nonstarchy vegetables
  • seeds
  • soy
  • mycoprotein

Learn more about foods that are high in protein.

Foods to avoid

People who are trying to limit their carbohydrate intake may wish to avoid the following types of foods:

  • bread and grains
  • starches
  • sugary drinks
  • processed high carb foods
  • cereal
  • certain alcohols
  • juice


A person can also increase the amount of protein in their diet by taking supplements, although it is advisable to discuss this with a doctor first. Protein supplements include:

  • Whey isolate: Whey is a byproduct of milk, and it is often a core ingredient in protein shakes. Whey isolate has undergone a process to remove fats and carbs, leaving mostly protein. A person can mix whey isolate powder with milk or water.
  • Vegan isolate powder: Products with vegan isolate powder often use pea or bean isolate. Similar to whey isolate, a person can mix vegan isolate powder with a plant-based milk or water.
  • Protein bars: These are often a useful snack when on a low carb, high protein diet. However, a person should check the nutrients, as protein bars vary in the amount of carbs and protein they contain.
  • Protein capsules: These are pills that contain protein powder. Depending on the manufacturer, the capsules may use different types of protein powder.

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