The 41 Best High-Protein Foods
Source Women’s Health Magazine, edited by Theresa Backes
1. Bulgur Wheat
Bulgar wheat is a whole grain that's often used to prepare falafel or tabbouleh. One cup of bulgur wheat provides around 17 grams of protein. That’s the equivalent of eating three eggs. It also helps that the grain is cholesterol-free, high in fiber, and full of complex carbs that help manage blood sugar.
Per serving (1 cup): 110 cal, 2 g fat (1.5 g sat), 12 g carbs (12 g net carbs), 0 g fiber, 125 mg sodium, 12 g sugar, 11 g protein.
2. Kefir
If you're a yogurt fan, you'll love kefir too. It's a tangy yogurt beverage made from fermented milk, and naturally a good source of protein, usually about 10 grams per cup. To maximize the amount of protein, choose kefir made with an animal-based milk, rather than plant-based.
Per serving (1 cup): 110 cal, 2 g fat (1.5 g sat), 12 g carbs (12 g net carbs), 0 g fiber, 125 mg sodium, 12 g sugar, 11 g protein.
3. Chickpea Pasta
If you're trying to watch your carb intake, pasta may be off-limits. But if you're working with balanced macros, try chickpea pasta. Chickpea pastas are high in fiber, so their net carbs amounts are usually lower than traditional pastas. Not only are they super yummy, but they have become popular among those trying to increase protein intake. Though the protein content will vary depending on the brand, most 50-gram servings (or about 1/2 cup), provide around 14 grams of protein.
Per serving (56 grams): 210 cal, 2 g fat (0 g sat), 34 g carbs (28 g net carbs), 6 g fiber, 0 mg sodium, 1 g sugar, 13 g protein.
4. Shrimp
Shrimp is a seriously underrated lean protein source (and virtually carb-free). Just one serving provides nearly half of the daily value (DV) of protein. Shrimp also get their pink color from an antioxidant called astaxanthin, which is said to have skin and heart health benefits. (Individuals prone to gout should carefully monitor their intake of shellfish.)
Per serving (100 grams): 106 cal, 1.7 g fat (0.3 g sat), >1 g carbs (>1 g net carbs), 0 g fiber, 148 mg sodium, 0 g sugar, 20 g protein.
5. Almond Butter
Typically, low in carbs but higher in fat and protein, nut butters can make for great snacks. Almond butter provides nice variety if you're typically all about the peanut butter. Try pairing it with veggies (like baby carrots or celery) or mixing it into unsweetened yogurt for low-carb, higher-protein eats.
Per 2 tbsp serving: 190 cal, 17 g fat (1.5 g sat), 6 g carbs (2 g net carbs), 4 g fiber, 0 g sugar, 0 mg sodium, 7 g protein.
6. Almond Milk
If it's unsweetened, almond milk is a good go-to for low-carb, high-protein eaters (much like almond butter). Use it to make satisfying chia puddings or protein shakes.
Per 1 cup, unsweetened: 36.6 cal, 2.68 g fat (0 g sat), 1.42 g carbs (1.42 g net carbs), 0 g sugar, 173 mg sodium, 0 g fiber, 1.44 g protein.
7. Baked Cheese Snacks
Savory, crunchy cheese snacks are portable, non-perishable, and packed with protein, plus, they're an excellent source of calcium (and sure to satisfy your chip cravings).
Per 1 oz. serving: 170 cal, 14 g fat (9 g sat), 2 g carbs (1 g net carbs), 1 g fiber, 1 g sugar, 350 mg sodium, 11 g protein.
8. Scallops
Scallops are another high-protein, low-carb seafood. They’re a good source of potassium and magnesium, which are both important for heart and brain health.
Per serving (3 oz.): 90 cal, 0.5 g fat (0 g sat), 5 g carbs (5 g net carbs), 570 mg sodium, 0 g fiber, 0 g sugar, 17 g protein.
9. Sunflower Seed Butter
There's more to life than just peanut and almond. Most people know about peanut butter, but not as many people try other nut butters. One popular option in recent years (which is technically a seed butter): sunflower butter, which is inexpensive and high in protein.
Per 2 tbsp: 200 cal, 18 g fat (1.5 g sat), 7 g carbs (5 g net carbs), 3 g sugar, 65 mg sodium, 2 g fiber, 6 g protein.
10. Canned Tuna
Tuna is easy to enjoy and keep on hand. “Just two ounces of pure protein is an easy way to make any meal or snack high protein. Just make sure to purchase a low-mercury option like Safe Catch. Pair with veggies, as a base for tuna salad, or use on sandwiches—it’s quite a versatile ingredient.
Per 2 oz. serving: 270 cal, 0.5 g fat (0 g saturated), 0 g carbs (o g net carbs), 0 g fiber, 0 g sugar, 230 mg sodium, 14 g protein.
11. Flaxseed
Flaxseed is a good source of protein that yields heart health benefits. The fiber in flaxseed can help lower total and ‘bad’ cholesterol (a.k.a. LDL cholesterol), while ALA (an omega-3 fatty acid) may support heart health by helping to lower blood pressure and cholesterol.
Per 1/3 cup serving: 170 cal, 13 g fat (1 g sat), 9 g carbs (1 g net carbs), 8 g fiber, 0 g sugar, 10 mg sodium, 5 g protein.
12. Spirulina
Spirulina is a type of blue-green algae that’s used as a dietary supplement thanks to its high nutritional value. "Protein makes up about 60 percent of spirulina’s dry weight, making it a better source of protein than most vegetables. It’s also rich in numerous vitamins, minerals, and antioxidants. Try it in smoothies.
Per 1 tsp serving: 5 cal, 0 g fat (0 g sat), 1 g carbs (1 g net carbs), 0 g fiber, 0 g sugar, 25 mg sodium, 1 g protein.
13. Lobster
Lobster is an excellent source of lean protein that boasts an impressive nutritional profile. It’s a good source of vitamin B12 and choline, which support brain function. Enjoy without the roll and heavy dressings to keep it low in carbs and healthy.
Per 3 oz. serving: 81 cal, 0.5 g fat (0.01 g sat), 1 g carbs (1 g net carbs), 588 mg sodium, 0 g fiber, 0 g sugar, 17 g protein.
14. Pumpkin Seeds
Like nuts, pumpkin seeds are a great source of protein and are rich in numerous antioxidants, vitamins, and minerals, especially magnesium. Magnesium is the fourth most common mineral in the body and is involved in everything from the creation of energy to the digestive regulation. It also plays a role in the body’s stress response system, and deficiency is associated with higher stress and anxiety.
Per 1/4 cup serving, shelled pumpkin seeds: 180 cal, 14 g fat (3.5 g sat), 4 g carbs (1 g net carbs), 3 g fiber, 1 g sugar, 5 mg sodium, 9 g protein.
15. High-Protein Cereals
Thanks to the popularity of low-carb diets like keto, you can even find high-protein, low-carb cereals these days. Magic Spoon is made with allulose, stevia, and monk fruit, so it tastes like regular sugar but has 90 percent fewer calories and minimal impact on blood sugar.
Per 3/4 cup serving: 110 cal, 6 g fat (5 g sat), 8 g carbs (3 g net carbs), 2 g fiber, 0 g sugar, 60 mg sodium, 12 g protein.
16. Tempeh
Made from fermented soybeans that are cooked and packed into a dense, brick shape, tempeh is a close relative of tofu and a protein powerhouse. It also contains probiotics (healthy bacteria) and a boatload of fiber. The versatile ingredient is often cooked into a crispy meat substitute that can take on the flavor of nearly any dish.
Per 4 oz. serving: 230 cal, 8 g fat (1.5 g sat), 16 g carbs (4 g net carbs), 12 g fiber, <1 g sugar, 10 mg sodium, 22 g protein.
17. Halibut
If tuna's not to your liking, halibut is a high-quality source of protein with a milder flavor. Halibut contains some fat, but mostly the heart-healthy mono- and poly-unsaturated kinds. (It also contains other heart-healthy nutrients like selenium and magnesium.)
Per 3 oz. serving: 94 cal, 2 g fat (0.3 g sat), 46 mg sodium, 0 g carb (o g net carbs), 0 g sugar, 0 g fiber, 18 g protein.
18. Almond Flour
You can use almond flour in all sorts of low-carb cooking and baking, from pancakes to pasta. The benefit is that it's lower in carbs than whole-wheat or white flour and has a bit more protein than some grain-based flours.
Per 3 tbsp serving: 100 cal, 9 g fat (0.5 g sat), 4 g carbs (2 g net carbs), 2 g fiber, 1 g sugar, 0 mg sodium, 4 g protein.
19. Snacking Cheese
String cheese and Mini Babybel’s are a great portable snack. One creamy cheese round provides at least four grams of protein and zero grams of carbs for 70 calories or less.
Per cheese stick: 50 cal, 2.5 g fat (1.5 g sat), 160 mg sodium, 1 g carbs (1 g net carbs), 0 g sugar, 0 g fiber, 4 g protein.
20. Pistachios
Pistachios make an excellent snack, with 30 nuts providing only 100 calories and five grams of carbs. (These little nuts can also help aid weight-loss efforts.)
Per 1/4-cup serving: 172 cal, 14 g fat (2 g sat), 0 mg sodium, 8 g carbs (5 g net carbs), 2.3 g sugar, 3 g fiber, 6 g protein.
21. Salmon
If you're on a high-protein, low-carb diet, fish is your best friend. Fish is a brain-boosting protein, and fatty fish [like salmon] help you get essential omega-3 fatty acids important for healthy arteries, reduced inflammation, and a healthy brain.
Per 3 oz. serving: 177 cal, 11 g fat (3 g sat), 50 mg sodium, 0 g carbs (0 g net carbs), 0 g sugar, 0 g fiber, 17 g protein.
22. Greek Yogurt
There are many lower-sugar Greek yogurts on the market now, some with just a touch of sugar and others sweetened with stevia or monk fruit to keep the carb content down without use of artificial sweeteners. Look for varieties containing five grams of sugar or less and add in nuts or berries for added fiber.
Per one 7 oz. container (plain, low-fat): 146 cal, 4 g fat (3 g sat), 68 mg sodium, 8 g carbs (8 g net carbs), 7 g sugar, 0 g fiber, 20 g protein.
23. Ricotta
Bored with your usual cheese routine? Creamy ricotta, which is surprisingly high in protein, will help you mix things up. Try spreading it on cucumbers for a satisfying low-carb snack.
Per 1/2 cup serving (part-skim): 171 cal, 10 g fat (3 g sat), 123 mg sodium, 6 g carbs (6 g net carbs), 0.4 g sugar, 0 g fiber, 14 g protein.
24. Eggs/ Egg Whites
Not only are eggs high in protein, but they're also a good source of hard-to-get vitamin D, which can improve bone and tooth health. Eggs are also an excellent source of choline (packing 20 percent of your daily value), an under-recognized nutrient important for memory.
Per large egg: 72 cal, 5 g fat (2 g sat), 71 mg sodium, 0.4 g carbs (0.4 g net carbs), 0.2 g sugar, 0 g fiber, 7 g protein. Egg White only: 17 Calories, 0 g fat, 54 mg sodium, 0 carbs (0 net carbs) 0.2 g sugar, 4 g protein.
25. Avocado
Avocado is a nutritional powerhouse thanks to its high amount of fiber and heart-healthy monounsaturated fats. For a low-carb snack, roll up a slice of avocado in a piece of deli turkey.
Per avocado: 322 cal, 29 g fat (4 g sat), 17 g carbs (3 g net carbs), 1 g sugar, 14 mg sodium, 14 g fiber, 4 g protein.
26. Seitan
If you're vegetarian and looking to try a low-carb, high-protein diet, seitan is a must. Made from wheat, seitan is the gluten protein that remains after wheat flour has been ‘washed. You can use it in stir-fries, sandwiches and, really, any meat-based recipe you're looking to turn vegetarian. It does tend to be high in sodium, so be mindful of adding extra salt to it. And, of course, if you have Celiac disease, steer clear.
Per 2.5 oz. serving: 90 cal, 1 g fat (0 g sat), 4 g carbs (3 g net carbs), 2 g sugar, 340 mg sodium, 1 g fiber, 17 g protein.
27. Edamame
There's a reason this crunchy high-protein, low-carbohydrate snack is appearing all over the snack food aisle. It's packed with vegetarian protein and iron, and you can easily toss this into a salad, stir-fry, or soup. Brands like Seapoint Farms have even taken to packaging dry roasted edamame for a high-protein, convenient snack.
Per 1 cup serving: 188 cal, 8 g fat (1 g sat), 14 g carbs (6 g net carbs), 3 g sugar, 9 mg sodium, 8 g fiber, 18 g protein.
28. Mozzarella Cheese
When paired with tomato and basil, this combination is a high-protein, low-carbohydrate snack. A one ounce serving of mozzarella provides eight ounces of high-quality protein with only one gram of carbohydrates.
Per 1 oz. serving (part-skim): 72 cal, 5 g fat (3 g sat), 1 g carbs (1 g net carbs), 0.3 g sugar, 175 mg sodium, 0 g fiber, 7 g protein.
29. Almonds
Like pistachios, almonds also make a great high-protein, low-carb snack. Research suggests that eating nuts like almonds is linked to longer lifespan, less belly fat, improved brain health, and more.
Per 1/4 cup serving: 207 cal, 18 g fat (1 g sat), 8 g carbs (2 g net carbs), 2 g sugar, 0 mg sodium, 5 g fiber, 8 g protein.
30. Deli Turkey Meat
Deli turkey makes an easy lunch or fast snack. Spread on one tablespoon of hummus and create roll-ups for an additional 25 calories, one gram protein, two grams of carbs, and one gram fiber.
Per 2 oz. serving: 62 cal, 0.5 g fat (0.1 g sat), 2 g carbs (1.7 g net carbs), 2 g sugar, 440 mg sodium, 0.3 g fiber, 12 g protein.
31. Chia Seeds
Chia seeds are a secret weapon on any diet plan since they absorb about 10 times their weight in water and help keep you full. What’s more, the high-protein food is also rich in healthy fats. Add them to smoothies, oatmeal, yogurt, cereal, and much more.
Per 1 oz. serving: 138 cal, 9 g fat (0.1 g sat), 12 g carbs (2 g net carbs), 2 g sugar, 5 mg sodium, 10 g fiber, 5 g protein.
32. Unsweetened Peanut Butter
Peanuts have the highest protein content among nuts. Just make sure to opt for a jar that's added sugar-free. Bonus if it doesn’t contain palm oil.
Per 2 tbsp serving: 190 cal, 16 g fat (2.5 g sat), 7 g carbs (4 g net carbs), 2 g sugar, 0 mg sodium, 3 g fiber, 8 g protein.
33. Jerky
Jerky is back as a portable snack with many flavored varieties on store shelves—but not all are created equal. Find one that isn’t heavily sweetened (teriyaki flavored) and you've got yourself a solid low-carb, high-protein snack.
Per 1 oz. serving (beef): 116 cal, 7 g fat (3 g sat), 3 g carbs (2.5 g net carbs), 3 g sugar, 506 mg sodium, 0.5 g fiber, 9 g protein.
34. Cottage Cheese
Cottage cheese is such a great way to boost your protein intake with very few carbs. Use it instead of yogurt for a berries-and-granola parfait and you’ll have an easy, filling breakfast.
Per 4 oz. serving (low-fat, 2% milkfat): 92 cal, 3 g fat (1g sat), 5 g carbs (5 g net carbs), 5 g sugar, 348 mg sodium, 0 g fiber, 12 g protein.
35. Tofu
Tofu is an inexpensive source of protein that is extremely versatile and can be a great alternative to meat. It also has a long shelf life, so it can be a great option to keep in the refrigerator for when you want a quick and easy protein for your meal. Add it to smoothies or use it in a quick scramble instead of eggs.
Per ½ cup serving: 181 cal, 11 g fat (2 g sat), 4 g carbs (1 g net carbs), 0 g sugar, 18 mg sodium, 3 g fiber, 22 g protein.
36. Chicken
Skinless chicken breast is s favorite source of lean protein. It's low in saturated fat compared to other meats, which can help someone maintain a healthy weight. Add it to salads and sandwiches or eat plain or with some veggies as a meal or snack.
Per 3 oz. serving: 140 cal, 3 g fat (0.9 g sat), 0 g carbs (0 g net carbs), 0 g sugar, 63 mg sodium, 0 g fiber, 26 g protein.
37. Hemp Seeds
Technically nuts, hemp seeds are small but mighty when it comes to nutrition and protein. More than 25 percent of their total calories come from protein, and they're a great addition to baked goods, salads, yogurt bowls, and more. Hemp seeds are also a good source of phosphorus, magnesium, manganese, and iron, and they add a nice nutty, crunchy texture.
Per ¼ cup serving: 170 cal, 120 g fat (1.5 g sat), 3 g carbs (0 g net carbs), less than 1 g sugar, 0 mg sodium, 3 g fiber, 10 g protein.
38. Grass-Fed Beef
A great source of protein, grass-fed beef is higher in omega-3 fatty acids and lower in total fat compared to other types of meat. Pair it with nutrient-dense foods, like veggies.
Per 4 oz. serving: 157 cal, 7 g fat (3.1 g sat), 0 g carbs (0 g net carbs), 0 g sugar, 72 mg sodium, 0 g fiber, 24 g protein.
39. Asparagus
These vibrant green spears boast a long list of nutrients like vitamin K, antioxidants, and protein. Another higher-protein vegetable, asparagus is a great green to put on your weekly rotation. Grill them with some olive oil or cheese or add to a stir-fry with meat or tofu.
Per ½ cup serving: 27 cal, 0 g fat (0 g sat), 5 g carbs (2.2 g net carbs), 2.5 g sugar, 3 mg sodium, 2.8 g fiber, 3 g protein.
40. Canned Sardines
People don’t usually eat them because they think they are the same as anchovies which are fishy and salty, but sardines are convenient, high in omega-3 fatty acids, and not very fishy. Look for a variety without bones and drain out the excess olive oil. Toss them with eggs, put them on salads, or combine them with crackers.
Per can: 151 cal, 10 g fat (1 g sat), 0 g carbs (0 g net carbs), 0 g sugar, 370 mg sodium, 0 g fiber, 16 g protein.
41. Sunflower Seeds
Nutrient-rich seeds are another great way to fit your high-protein, low-carb needs. Have a scoop as a snack, sprinkle them on your salads, or grind them into pesto.
Per 1/4 cup: 190 cal, 15 g fat (1.6 g sat), 7 g carbs (4 g net carbs), 2 g sugar, 360 mg sodium, 3 g fiber, 6 g protein.