11 Low-Calorie, High-Protein Foods | BODi

Protein is essential for our bodies to build and repair muscle, provide energy, break down food, and support growth and development. If you're looking for sources of protein that are low in fat and calories, where should you start?

The amount of protein and calories needed varies for each person, but there are guidelines for what can be considered "high protein."

A food must provide 20% or more of the daily value (DV) or 10 grams based on a 2,000-calorie diet to be considered high in protein. However, the protein content of a food product is not typically listed as a % Daily Value on the label.

Instead, you can use the number of grams as a guide. Foods that provide 5 to 9.99 grams of protein are considered a "good source," while foods that provide 10 grams or more are considered an "excellent source."

Protein provides 4 calories per gram, while fat provides 9 calories per gram. To find foods that are high in protein but low in calories, choose cuts and varieties that are lower in fat.

These foods can help with weight loss, according to Lisa R. Young, Ph.D., RDN. "Protein is very filling, so you won’t be hungry in an hour, and protein helps stabilize blood sugar levels," she says.

Here are 11 tasty foods to increase your protein intake while keeping an eye on your calorie consumption:

1. Egg Whites

Large egg white: 18 calories | 4 g protein

Scrambled egg whites with veggies make a tasty and versatile meal.

2. Plain, Nonfat Greek Yogurt

1 cup plain, nonfat Greek yogurt: 149 calories | 25 g protein

Avoid flavored varieties with added sugar and enjoy Greek yogurt on its own or as an ingredient in various dishes.

3. Low-Fat Cottage Cheese

1 cup 2% cottage cheese: 183 calories | 24 g protein

Look for low-sodium options when choosing cottage cheese, which can be a high-protein snack.

4. Lentils

Half cup cooked lentils: 115 calories | 9 g protein

Lentils are a cheap and healthy source of protein with high fiber content.