The 41 Best High-Protein, Low-Carb Foods, According To Nutritionists

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Shrimp is a critically underrated lean protein supply (and just about carb-free). “Just one serving provides nearly half of the daily value (DV) of protein,” says Martin. Shrimp additionally get their pink coloration from an antioxidant known as astaxanthin, which is alleged to have pores and skin and coronary heart well being advantages.

Per serving (100 grams): 106 cals, 1.7 g fats (zero.Three g sat), >1 g carbs ( >1 g internet carbs ), zero g fiber, 148 mg sodium, zero g sugar, 20 g protein

2. Almond Butter

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Typically low in carbs however larger in fats and protein, nut butters could make for nice snacks. Almond butter offers good selection if you happen to’re usually all concerning the peanut butter, says Alex Lewis, RD, LDN, dietitian for Baze , who likes pairing it with veggies (like child carrots) or mixing it into unsweetened yogurt for low-carb, higher-protein eats.

Per 2 tbsp serving: 190 cal, 17 g fats (1.5 g sat), 6 g carbs ( 2 g internet carbs ), Four g fiber, zero g sugar, zero mg sodium, 7 g protein

Three. Almond Milk

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As lengthy because it’s unsweetened, almond milk is an efficient go-to for low-carb, high-protein eaters (very similar to almond butter), in keeping with Lewis. Use it to make satisfying chia puddings or protein shakes.

Per 1 cup, unsweetened : 36.6 cal, 2.68 g fats (zero g sat), 1.42 g carbs (1.42 g internet carbs), zero g sugar, 173 mg sodium, zero g fiber, 1.44 g protein

Four. Baked Cheese Snacks

Savory, crunchy cheese snacks are moveable, non-perishable, and full of protein, says Harris-Pincus. Plus, they’re a wonderful supply of calcium (and certain to fulfill your chip cravings).

Per 1-oz.serving: 170 cal, 14 g fats (9 g sat), 2 g carbs ( 1 g internet carbs ), 1 g fiber, 1 g sugar, 350 mg sodium, 11 g protein

5. Scallops

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Scallops are one other high-protein, low-carb seafood merchandise. “Theyre a good source of potassium and magnesium, which are both important for heart and brain health,” says Martin.

Per serving (Three oz): 90 cals, zero.5 g fats (zero g sat), 5 g carbs ( 5 g internet carbs ), 570 mg sodium, zero g fiber, zero g sugar, 17 g protein

6. Sunflower Seed Butter

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There’s extra to life than simply peanut butter (sure, gasp!) “Most people know about peanut butter but not as many people try other nut butters,” says Angelone. One well-liked possibility these days (which is technically a seed butter): sunflower butter, which is cheap and excessive in protein.

Per 2 tbsp: 200 cal, 18 g fats (1.5 g sat), 7 g carbs ( 5 g internet carbs ), Three g sugar, 65 mg sodium, 2 g fiber, 6 g protein

7. Canned Tuna

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Tuna is straightforward to get pleasure from and hold available. Just two ounces of pure protein is a straightforward method to make any meal or snack excessive protein. Just be certain to buy a low-mercury possibility like Safe Catch if youre having fun with it often, says Lewis. Pair with veggies, as a base for tuna salad, or use on sandwichesits fairly a flexible ingredient.

Per 2-oz.serving: 270 cal, zero.5 g fats (zero g saturated), zero g carbs ( o g internet carbs ), zero g fiber, zero g sugar, 230 mg sodium, 14 g protein

eight. Flaxseed

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Flaxseed is an efficient supply of protein that yields coronary heart well being advantages. The fiber in flaxseed can assist decrease whole and dangerous ldl cholesterol (a.ok.a. LDL ldl cholesterol), whereas ALA could help coronary heart well being by serving to to decrease blood strain and ldl cholesterol, she says.

Per 1/Three-cup serving: 170 cal, 13 g fats (1 g sat), 9 g carbs ( 1 g internet carbs ), eight g fiber, zero g sugar, 10 mg sodium, 5 g protein

9. Spirulina

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Spirulina is a sort of blue-green algae thats used as a dietary complement due to its excessive dietary worth,” says Martin. “Protein makes up about 60 % of spirulinas dry weight, making it a greater supply of protein than most greens. Its additionally wealthy in quite a few nutritional vitamins, minerals, and antioxidants. Try it in smoothies.

Per 1-tsp serving: 5 cal, zero g fats (zero g sat), 1 g carbs ( 1 g internet carbs ), zero g fiber, zero g sugar, 25 mg sodium, 1 g protein

10. Lobster

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“Lobster is an excellent source of lean protein that boasts an impressive nutritional profile. Its a good source of vitamin B12 and choline, which support brain function,” says Martin. Enjoy with out the roll and heavy dressings to maintain it low in carbs and wholesome.

Per Three-oz.serving: 81 cal, zero.5 g fats (zero.01 g sat), 1 g carbs (1 g internet carbs), 588 mg sodium, zero g fiber, zero g sugar, 17 g protein

11. Pumpkin Seeds

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Like nuts, pumpkin seeds are an awesome supply of protein and are wealthy in quite a few antioxidants, nutritional vitamins, and minerals, particularly magnesium. Magnesium is the fourth most typical mineral within the physique and is concerned in every little thing from the creation of vitality to the digestive regulation, says Martin. It additionally performs a job within the bodys stress response system, and deficiency is related to larger stress and nervousness.

Per 1/Four-cup serving, shelled pumpkin seeds: 180 cal, 14 g fats (Three.5 g sat), Four g carbs ( 1 g internet carbs ), Three g fiber, 1 g sugar, 5 mg sodium, 9 g protein

12. Venison

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Feeling adventurous? “Venison is a superb supply of protein thats decrease in fats in comparison with another animal proteins,” says Martin. “Its additionally freed from carbs and decrease in energy than beef and rooster.” If you are hesitant to provide the protein a attempt, try it out in jerky type first.

Per Three-oz.serving: 134 cals, 2.7 g fats (1.1 g sat), 46 mg sodium, zero g carbs ( o g internet carbs ), zero g fiber, zero g sugar, 26 g protein

13. High-Protein Cereal

Thanks to the recognition of low-carb diets like keto, you may even discover high-protein, low-carb cereals as of late. One Harris-Pincus likes: Magic Spoon. “It’s made with allulose, stevia, and monk fruit, so it tastes like common sugar however has 90 % fewer energy and no influence on blood sugar, she explains.

Per Three/Four-cup serving: 110 cal, 6 g fats (5 g sat), eight g carbs ( Three g internet carbs ), 2 g fiber, zero g sugar, 60 mg sodium, 12 g protein

14. Tempeh

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Made from fermented soybeans which are cooked and packed right into a dense, brick form, tempeh “is a close relative of tofu and a protein powerhouse,” says Lewis. “It also contains probiotics (healthy bacteria) and a boatload of fiber.” The versatile ingredient is usually cooked right into a crispy meat substitute that may tackle the flavour of any dish it is part of.

Per Four ozserving: 230 cal, eight g fats (1.5 g sat), 16 g carbs ( Four g internet carbs ), 12 g fiber, <1 g sugar, 10 mg sodium, 22 g protein

15. Halibut

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If tuna’s not your jam, halibut is a high-quality supply of protein with a milder taste. “Halibut contains some fat, but mostly the heart-healthy mono- and poly-unsaturated kinds,” Martin says. (It additionally comprises different heart-healthy vitamins like selenium and magnesium.)

Per Three-oz.serving: 94 cal, 2 g fats (zero.Three g sat), 46 mg sodium, zero g carb ( o g internet carbs ), zero g sugar, zero g fiber, 18 g protein

16. Almond Flour

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Noticing the almond development right here? You can use almond flour in all kinds of low-carb cooking and baking, from pancakes to pasta. “The benefit is that it’s lower in carbs than whole-wheat or white flou and has a bit more protein than some grain-based flours,” says Lewis.

Per Three tbsp serving: 100 cal, 9 g fats (zero.5 g sat), Four g carbs ( 2 g internet carbs ), 2 g fiber, 1 g sugar, zero mg sodium, Four g protein

17. Snacking Cheese

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String cheese and Mini Babybels are a go-to for Lauren Harris-Pincus , RDN, nutritionist and creator of The Protein-Packed Breakfast Club . “Mini Babybel offers 100 percent real-cheese snacks in a convenient and fun little package. One creamy cheese round provides at least four grams of protein and zero grams of carbs for 70 calories or less,” she says.

Per cheese stick: 50 energy, 2.5 g fats (1.5 g sat), 160 mg sodium, 1 g carbs ( 1 g internet carbs ), zero g sugar, zero g fiber, Four g protein

18. Pistachios

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“Pistachios make an excellent snack, with 30 nuts providing only 100 calories and five grams of carbs,” says Harris-Pincus. (These little nuts may also assist support weight-loss efforts .)

Per 1/Four-cup serving: 172 cal, 14 g fats (2 g sat), zero mg sodium, eight g carbs ( 5 g internet carbs ), 2.Three g sugar, Three g fiber, 6 g protein

19. Salmon

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If you are on a high-protein, low-carb eating regimen, fish is your greatest buddy. “Fish is a brain-boosting protein, and fatty fish, in particular, helps you get essential omega-3 fatty acids important for healthy arteries, reduced inflammation, and a healthy brain,” says Maggie Moon , RDN, dietitian and creator of The MIND Diet .

Per Three-oz.serving: 177 cal, 11 g fats (Three g sat), 50 mg sodium, zero g carbs ( zero g internet carbs ) , zero g sugar, zero g fiber, 17 g protein

Try these lemon herb salmon kebabs:

20. Greek Yogurt

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There are many lower-sugar Greek yogurts available on the market now, some with only a contact of sugar and others sweetened with Stevia or monkfruit to maintain the carb content material down with out use of synthetic sweeteners, says Harris-Pincus. “Look for varieties containing nine grams of sugar or less, and add in nuts or berries for added fiber,” she says.

Per one 7-oz.container (plain, low-fat): 146 cal, Four g fats (Three g sat), 68 mg sodium, eight g carbs ( eight g internet carbs ), 7 g sugar, zero g fiber, 20 g protein

21. Ricotta

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Bored along with your normal cheese routine? Creamy ricotta, which is surprisingly excessive in protein, will make it easier to combine issues up, says Moon. Try spreading it on cucumbers for a satisfying low-carb snack.

Per 1/2-cup serving (part-skim): 171 cal, 10 g fats (Three g sat), 123 mg sodium, 6 g carbs ( 6 g internet carbs ), zero.Four g sugar, zero g fiber, 14 g protein

22. Eggs

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One massive egg is an efficient supply of hard-to-get vitamin D, which might enhance bone and tooth well being, says Moon. “Eggs are also an excellent source of choline (packing 20 percent of your daily value), an under-recognized nutrient important for memory,” she says.

Per massive egg: 72 cal, 5 g fats (2 g sat), 71 mg sodium, zero.Four g carbs ( zero.Four g internet carbs ), zero.2 g sugar, zero g fiber, 7 g protein

23. Avocado

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Avocado is a dietary powerhouse due to its excessive quantity of fiber and heart-healthy monounsaturated fat, says Harris-Pincus. “For a low-carb snack, roll up a slice of avocado in a piece of deli turkey,” she says.

Per avocado: 322 cal, 29 g fats (Four g sat), 17 g carbs ( Three g internet carbs ), 1 g sugar, 14 mg sodium, 14 g fiber, Four g protein

24. Seitan

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If you are vegetarian and seeking to attempt a low-carb, high-protein eating regimen, seitan is a should. “Made from wheat, seitan is the gluten protein that is still after wheat flour has been washed,”http://www.pulse.ng/” says Shaw. “You can use it in stir-fries, sandwiches and, actually, any meat-based recipe you are seeking to flip vegetarian.” It does are usually excessive in sodium, so be conscious of including tons of additional salt to it. And, after all, in case you have celiac’s illness, steer clear.

Per 2.5-oz.serving: 90 cal, 1 g fats (zero g sat), Four g carbs ( Three g internet carbs ), 2 g sugar, 340 mg sodium, 1 g fiber, 17 g protein

25. Edamame

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“There’s a reason this crunchy high-protein, low-carbohydrate snack is appearing all over the snack food aisle,” says Shaw. It’s full of vegetarian protein and iron. You can simply toss this right 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 on the go,” she provides.

Per 1-cup serving: 188 cal, eight g fats (1 g sat), 14 g carbs ( 6 g internet carbs ), Three g sugar, 9 mg sodium, eight g fiber, 18 g protein

26. Mozzarella Cheese

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When paired with tomato and basil, who can resist this high-protein, low-carbohydrate snack? “A one-ounce serving of mozzarella provides eight ounces of high-quality protein with only one gram of carbohydrates,” says Shaw.

Per 1-oz.serving (part-skim): 72 cal, 5 g fats (Three g sat), 1 g carbs ( 1 g internet carbs ), zero.Three g sugar, 175 mg sodium, zero g fiber, 7 g protein

27. Almonds

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Like pistachios, almonds additionally make an awesome 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,” says Moon. Here for allll of that.

Per 1/Four-cup serving: 207 cal, 18 g fats (1 g sat), eight g carbs ( 2 g internet carbs ), 2 g sugar, zero mg sodium, 5 g fiber, eight g protein

28. Deli Turkey Meat

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“Deli turkey makes an easy lunch or fast snack,” says Harris-Pincus. “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,” she says. (You may also attempt these deli turkey kebabs for lunch.)

Per 2-oz.serving: 62 cal, zero.5 g fats (zero.1 g sat), 2 g carbs ( 1.7 g internet carbs ), 2 g sugar, 440 mg sodium, zero.Three g fiber, 12 g protein

29. Chia Seeds

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” 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,” says Harris-Pincus. Whats extra, the high-protein meals can be wealthy in wholesome fat . “Add them to smoothies, oatmeal, yogurt, cereal, and much more,” she says.

Per 1-oz.serving: 138 cal, 9 g fats (zero.1 g sat), 12 g carbs ( 2 g internet carbs ), 2 g sugar, 5 mg sodium, 10 g fiber, 5 g protein

30. Unsweetened Peanut Butter

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Did you want one more reason to open up a recent jar of peanut butter? “Peanuts have the highest protein content among nuts,” says Harris-Pincus. Just be certain to go for a jar that is added-sugar-free.

Per 2-tbsp serving: 190 cal, 16 g fats (2.5 g sat), 7 g carbs ( Four g internet carbs ), 2 g sugar, zero mg sodium, Three g fiber, eight g protein

31. Pumpkin Seeds

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“Pumpkin seeds are fantastic with yogurt, cottage cheese, smoothie bowls, soups, and salads,” says Harris-Pincus. They are additionally a wealthy plant-based supply of heart-healthy fat, very similar to these chia seeds.

Per 1-oz.serving (roasted): 163 cal, 14 g fats (2 g sat), Four g carbs ( 2 g internet carbs ), zero.Four g sugar, 5 mg sodium, 2 g fiber, eight g protein

32. Jerky

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“Jerky is back as a portable snack with many trendy, flavored varieties on store shelves,” says Harris-Pincusbut not all are created equal. Find one which isnt closely sweetened (no teriyaki taste!), and you have your self a strong low-carb, high-protein snack.

Per 1-oz.serving (beef): 116 cal, 7 g fats (Three g sat), Three g carbs ( 2.5 g internet carbs ), Three g sugar, 506 mg sodium, zero.5 g fiber, 9 g protein

33. Cottage Cheese

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“Cottage cheese is such a great way to boost your protein intake with very few carbs,” says nutritionist Brooke Zigler , RDN. Use it as an alternative of yogurt for a berries-and-granola parfait and youll have a straightforward, filling breakfast.

Per Four-oz.serving (low-fat, 2% milkfat): 92 cal, Three g fats (1g sat), 5 g carbs ( 5 g internet carbs ), 5 g sugar, 348 mg sodium, zero g fiber, 12 g protein

34. Tofu

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Tofu is an affordable supply of protein that’s extraordinarily versatile and generally is a nice different 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,” says Zigler. Add it to smoothies for extra protein, or use it in a fast scramble as an alternative of eggs.

Per cup serving: 181 cal, 11 g fats (2 g sat), Four g carbs ( 1 g internet carbs ), zero g sugar, 18 mg sodium, Three g fiber, 22 g protein

35. Chicken

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“Skinless chicken breast is one of my favorite sources of lean protein,” says Zigler. “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 Three ozserving: 140 cal, Three g fats (zero.9 g sat), zero g carbs ( zero g internet carbs ), zero g sugar, 63 mg sodium, zero g fiber, 26 g protein

36. Hemp Seeds

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“Technically nuts, hemp seeds are small but mighty when it comes to nutrition and protein,” says Maggie Michalczyk , RD, nutritionist and creator of Once Upon a Pumpkin . “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 additionally a very good supply of phosphorus, magnesium, manganese, and iron, they usually add a pleasant nutty, crunchy texture.

Per cup serving: 170 cal, 120 g fats (1.5 g sat), Three g carbs ( zero g internet carbs ), lower than 1 g sugar, zero mg sodium, Three g fiber, 10 g protein

37. Grass-Fed Beef

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“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,” says Michalczyk. Pair it with nutrient-dense meals, like veggies.

Per Four-oz.serving: 157 cal, 7 g fats (Three.1 g sat), zero g carbs ( zero g internet carbs ), zero g sugar, 72 mg sodium, zero g fiber, 24 g protein

38. Asparagus

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“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,” says Michalczyk. Grill them with some olive oil or cheese, or add to a stir-fry with meat or tofu.

Per cup serving: 27 cal, zero g fats (zero g sat), 5 g carbs ( 2.2 g internet carbs ), 2.5 g sugar, Three mg sodium, 2.eight g fiber, Three g protein

39. Canned Sardines

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“I like to recommend canned sardines,” says Angelone. “I find people dont 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.” Angelone buys a spread with out bones, drains out the surplus olive oil, and tosses them with eggs, places them on salads, or combines them with crackers.

Per can: 151 cal, 10 g fats (1 g sat), zero g carbs ( zero g internet carbs ), zero g sugar, 370 mg sodium, zero g fiber, 16 g protein

40. Sunflower Seeds

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Nutrient-rich seeds are one other wonderful means to suit your high-protein, low-carb wants. Angelone is an enormous fan of sunflower seeds. Have a scoop as a snack, sprinkle them in your salads, or grind them into pesto.

Pr 1/Four cup: 190 cal, 15 g fats (1.6 g sat), 7 g carbs ( Four g internet carbs ), 2 g sugar, 360 mg sodium, Three g fiber, 6 g protein

41. Collagen Powder

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Okay, so this is not precisely a “food,” however Angelone extremely recommends collagen powder for low-carb eaters seeking to up their protein consumption. It dissolves in each cold and hot water and has no style or texture, so you may add it to soups, smoothies, or your morning espresso for a lift.

Per 2 scoops ( Vital Proteins collagen powder): 70 cal, zero g fats (zero g sat), zero g carbs ( zero g internet carbs ), 2 g sugar, 110 mg sodium, zero g fiber, 18 g protein