High Protein, Low Calorie Foods
The foods with the most protein for the fewest kilojoules are lean meat and poultry, white fish, prawns and egg whites. Tofu and legumes such as lentils and chickpeas give less protein for their kilojoules, and legumes add fibre. The table below compares 20 of these foods per 100 g, using Australian food data.
Everything here is general information, not medical advice. Outcomes vary between individuals, and a GP or accredited practising dietitian can tailor a plan to your health.
On this page
- Key Points
- What Makes a Food High Protein and Low Calorie?
- 20 High Protein, Low Calorie Foods
- How to Choose Within Each Food Group
- Why Protein Can Help With Weight Loss
- How Much Protein Do You Need?
- A Day of Eating Example
- Healthy Diet and Physical Activity Come First
- Medical Weight Loss for Overweight or Obesity
- Frequently Asked Questions
Key Points
Lean protein foods give a lot of protein for their kilojoules, because fat holds more than twice the energy of protein per gram.
Per 100 kJ, egg white, kangaroo, flathead and prawns topped the 20 foods compared here.
Legumes give less protein per kilojoule, but they add fibre, which helps you feel full.
Most Australians already get enough protein, and eating some at every meal is the recommended way to meet your needs.
Combine protein foods with a healthy diet from all five food groups and regular physical activity.
What Makes a Food High Protein and Low Calorie?
Energy in food comes from fat, protein, carbohydrate and alcohol. Fat is the most concentrated at 37 kJ per gram, while protein has 17 kJ per gram (Better Health Channel). So a food that is mostly protein and water, with little fat, carries a lot of protein for its kilojoules. That is why lean cuts, white fish and egg whites give the most protein per kilojoule in the table below.
Food labels have their own rules. A food can only carry a "source of protein" claim if a serve contains at least 5 g, and a "good source" if it contains at least 10 g. A solid food can only be labelled "low energy" if it has no more than 170 kJ per 100 g (Australia New Zealand Food Standards Code). None of the 20 foods below meets that label rule, so "low calorie" here means a lot of protein for the kilojoules, not a food with almost no energy.
20 High Protein, Low Calorie Foods
| Food | Protein | Energy |
|---|---|---|
| Egg white, hard-boiled | 11.6 g | 204 kJ (49 cal) |
| Kangaroo fillet, grilled | 30.1 g | 556 kJ (132 cal) |
| Prawns, cooked | 27.1 g | 507 kJ (121 cal) |
| Flathead fillet, baked | 28.8 g | 541 kJ (129 cal) |
| Pork fillet, baked | 28.5 g | 566 kJ (135 cal) |
| Chicken breast, grilled | 29.8 g | 598 kJ (142 cal) |
| Tuna, canned in water | 26.1 g | 540 kJ (129 cal) |
| Basa fillet, baked | 21.5 g | 455 kJ (108 cal) |
| Turkey breast, baked | 29.4 g | 648 kJ (154 cal) |
| Lean beef rump, grilled | 32.0 g | 710 kJ (169 cal) |
| High-protein yoghurt | 9.6 g | 227 kJ (54 cal) |
| Mussels, steamed | 16.0 g | 438 kJ (104 cal) |
| Pink salmon, canned | 20.7 g | 579 kJ (138 cal) |
| Cottage cheese | 17.0 g | 556 kJ (132 cal) |
| Firm tofu | 12.8 g | 543 kJ (129 cal) |
| Soy beans, boiled | 13.5 g | 614 kJ (146 cal) |
| Egg, hard-boiled | 12.4 g | 569 kJ (135 cal) |
| Lentils, boiled | 7.3 g | 385 kJ (92 cal) |
| Kidney beans, canned | 6.6 g | 441 kJ (105 cal) |
| Chickpeas, canned | 6.3 g | 474 kJ (113 cal) |
Figures are per 100 g of the food as eaten, cooked with no added fat where cooking applies. Foods are listed from most to least protein per 100 kJ. Values come from the Australian Food Composition Database (Food Standards Australia New Zealand). Calories are kilojoules divided by 4.2. The high-protein yoghurt is a low-fat, flavoured, intense-sweetened type with added protein, and canned foods are drained. Brands and cuts differ, so check the nutrition panel on packaged foods.
Dividing protein by energy shows which foods give the most protein per 100 kJ. Egg white came first at 5.7 g, then kangaroo at 5.4 g, and flathead and prawns at 5.3 g each. Lentils, kidney beans and chickpeas gave 1.3 to 1.9 g. These figures are arithmetic only, and the right mix for you depends on your whole diet.
How to Choose Within Each Food Group
Meat, Poultry, Fish and Eggs
Trim the fat and skin. Per 100 g, baked chicken breast with the skin has 808 kJ, against 637 kJ without it, for slightly less protein.
Cook with little or no added fat. The table figures are for food cooked with no added fat, so oil or butter adds to them.
Eat fish twice a week. Aim for 2 serves of fish or seafood a week, especially oily fish, with each serve around 100 g.
Keep red meat to a few times a week. Red meat includes beef, veal, pork, lamb and kangaroo, and healthdirect links it with heart disease and stroke.
Limit processed meats such as ham and salami, which tend to be high in saturated fat and salt.
Eggs are a rich source of protein, as well as vitamins A, E and B12, choline and iron.
Milk, Yoghurt and Cheese
Choose mostly reduced-fat dairy. Cottage cheese and Greek yoghurt are both high in protein, and low-fat cottage or ricotta cheese can go into scrambled eggs, pasta or onto toast. A "low fat" claim does not always mean fewer kilojoules, so compare the per 100 g column on the nutrition panel of similar products.
Tofu, Legumes and Soy
Legumes such as beans, chickpeas, lentils and split peas are high in protein and also contain fibre (healthdirect). Fibre gives a feeling of fullness with minimal kilojoules. Tofu is a good substitute for meat or poultry.
Soy products, quinoa and amaranth have large amounts of all the essential amino acids. Other plant proteins can be low in one or two, so people on a strict vegetarian or vegan diet need a variety of plant proteins each day. A meal of cereal and legumes, such as baked beans on toast, provides all the essential amino acids.
Why Protein Can Help With Weight Loss
A diet higher in protein can help you feel fuller for longer, which may help you lose weight. Australia's nutrient reference values note that a number of studies have found protein more satiating than fat or carbohydrate, although some studies have linked higher protein intake with more body fat.
Protein still counts towards your energy intake. Protein eaten on top of what your body needs is either removed as waste or stored as weight gain (Better Health Channel). So choose high protein foods in place of higher kilojoule foods, not on top of them.
How Much Protein Do You Need?
Adults aged 19 to 70 need about 52 to 64 g of protein a day for men and 37 to 46 g for women, and more after 70 (healthdirect). Needs depend on your age, sex, weight and stage of life. Most Australians already get more than enough from food alone.
Australia's nutrient reference values suggest at least 15% of energy from protein to help meet other nutrient needs, and an upper limit of 25% for the general population. Very high protein diets are not recommended and can strain the kidneys and liver. The body cannot store protein, so eating some at every meal is a better way to meet your needs.
To turn these figures into grams for your own energy target, see our guide to working out your macros for weight loss.
A Day of Eating Example
This example uses standard serve sizes from the Australian Dietary Guidelines and the same food data as the table. It shows how protein can be spread across a day. It is not a meal plan for you.
Breakfast: 1 cup (240 g) of porridge made with water, 100 g of high-protein yoghurt and 1 cup (150 g) of strawberries.
Lunch: 2 slices of wholemeal bread with 1 cup (150 g) of canned chickpeas, 1 cup of cos lettuce and 1 medium tomato.
Snack: 1 medium apple and 1 cup (250 mL) of skim milk.
Dinner: 80 g of grilled chicken breast, 1 cup (150 g) of boiled brown rice, 1 cup of broccoli and half a cup of carrot, cooked with 10 g of olive oil.
| Meal | Protein | Energy |
|---|---|---|
| Breakfast | 18 g | 1,320 kJ |
| Lunch | 19 g | 1,610 kJ |
| Snack | 10 g | 710 kJ |
| Dinner | 35 g | 2,140 kJ |
| Day total | 82 g | 5,790 kJ |
Figures are rounded, so the meals may not add exactly to the total. The day comes to about 1,380 calories. For a vegetarian swap, 170 g of firm tofu in place of the chicken gives 22 g of protein for about 920 kJ.
At 17 kJ per gram, 82 g of protein supplies about 24% of the day's energy, just under the upper limit given above. This is arithmetic only, and outcomes vary between individuals.
Your own energy needs may be higher than this example. Base your target on the energy you need at a healthy weight, and do not go below 5,000 kJ (1,200 calories) a day: a good weight management service advises against a lower intake (Better Health Channel). For the method, see how many calories a day you need to lose weight.
Against the recommended serves for adults aged 19 to 50, this example is short on milk, yoghurt and cheese (1.5 serves against 2.5) and on lean meats and alternatives (2 serves, counting the chickpeas, against 2.5 for women and 3 for men). If your needs are higher than this day, add serves from those groups first, alongside the other food groups.
Healthy Diet and Physical Activity Come First
When your intake falls below what your body uses, the body draws on stored energy, mostly fat. Protein foods work within that energy gap, not instead of it. A healthy diet is built on the five food groups: vegetables and legumes, fruit, wholegrains, lean meats and alternatives, and mostly reduced-fat dairy. The Australian Dietary Guidelines also advise limiting foods high in saturated fat, added salt and added sugar.
Australia's physical activity guidelines for adults recommend moderate to vigorous activity for 30 minutes or more on most days, plus muscle-strengthening activities on 2 or more days a week. Muscle growth comes from that exercise, not from extra protein.
For the wider picture, read how to lose weight, what a calorie deficit is and how to work out yours and how many steps a day can support weight loss.
Medical Weight Loss for Overweight or Obesity
Some people living with overweight or obesity may need a more intensive approach, such as a very low energy diet or weight loss medication, and some people living with obesity may need bariatric surgery.
Weight loss medication is used together with a healthy diet and physical activity, not instead of them. It has side effects and is not suitable for everyone. Any medical treatment is a decision for a doctor or nurse practitioner after an individual assessment, and outcomes vary between individuals. To learn more, read how medical weight loss programs work.
Protein-rich, lower-kilojoule foods help you feel full, and when your weight stays in the overweight or obesity range regardless, Burst Health provides medical weight loss plans online, reviewed by an Australian-registered doctor or nurse practitioner: check whether you are eligible.
Frequently Asked Questions
What is the highest protein but lowest calorie food?
Of the 20 foods compared here, egg white gave the most protein for its kilojoules, followed by kangaroo, then flathead and prawns. Other lean meats and white fish were not far behind, and the table lists all 20 foods in that order. The best choice still depends on your whole diet, since a healthy diet needs a variety of foods from all five food groups.
Do you need 150 g of protein a day?
No, not for most adults. 150 g a day is well above the adult amounts recommended in Australia, set out earlier on this page. Some fad diets promote 200 to 400 g a day, and very high protein diets like these carry health risks. If you want to eat much more protein than recommended, talk to your doctor or dietitian first.
Are 2 eggs a day too much protein?
No. Two large eggs, about 120 g, make one standard serve in the Australian Dietary Guidelines. Hard-boiled, they give about 15 g of protein for about 680 kJ, using the same food data as the table. That is well within the daily protein amounts for adults, and the two eggs count as one of your serves of lean meats and alternatives for the day.
Does any protein burn belly fat?
No. No single food targets belly fat, and you cannot choose where your body loses fat. Belly fat can reduce as part of overall weight loss, through an energy gap from a healthy diet plus regular physical activity. Protein foods can help by keeping you full. For the steps, see our guide on how to lose belly fat.
What are signs you need more protein?
Protein deficiency is rare in Australia. Signs can include wasting and shrinkage of muscle, fluid build-up in the feet and ankles, anaemia and slow growth in children. Older people and people on strict vegetarian or vegan diets are more likely to need extra care. If you notice these signs, see your GP rather than guessing.
Can you eat too much protein?
Yes. A very high protein diet can prompt excessive loss of the mineral calcium, which can increase your risk of osteoporosis. The amounts recommended in Australia already give enough protein to build and repair muscles, even for body builders and athletes. If you are unsure how much protein is right for you, ask your GP or a dietitian.
Medical weight loss plans, online
In three steps.
- 1Answer a quick questionnaireOnline, no appointment, no in-person visit.
- 2A practitioner reviews itAn Australian-registered doctor or nurse practitioner decides whether treatment is suitable for you.
- 3Start your planIf treatment is suitable, you start your plan with the practitioner supporting you throughout.
References
Food Standards Australia New Zealand. Australian Food Composition Database, Release 3.
Australia New Zealand Food Standards Code. Schedule 4: Nutrition, health and related claims.
healthdirect. Body mass index (BMI) and waist circumference.
Better Health Channel (Victorian Government). Weight loss and fad diets.
Better Health Channel (Victorian Government). Weight loss: common myths.
Better Health Channel (Victorian Government). Weight management services.
Eat for Health (NHMRC). Nutrient Reference Values: macronutrient balance.
Eat for Health (NHMRC). Recommended number of serves for adults.
Eat for Health (NHMRC). Australian dietary guidelines 1 - 5.
Eat for Health (NHMRC). Daily energy requirements calculator.
This article is general information only and does not replace individual medical advice. Please speak with a registered Australian healthcare practitioner about your own circumstances.