25 Best High-Protein, Low-Carb Foods To Eat

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Dietitians list the top foods, ranging from shrimp to nuts, that are high in protein.

You’ve come to the correct spot if your goal is to increase your protein consumption while controlling your carbohydrate intake. High-protein, low-carb foods can be beneficial additions to a healthy diet, regardless of your goals—be they weight loss, muscle building, or maintaining a balanced, healthful lifestyle.

One of the three main macronutrients, along with carbohydrates and fats, is protein. It is necessary for immunological function, tissue repair, and maintaining fullness. Despite the fact that carbohydrates are your body’s primary fuel source, moderation in their consumption may help you maintain a healthy weight.

A 2021 study found that eating a diet high in protein and low in carbohydrates can help stabilize blood sugar levels, which is especially advantageous for people who already have diabetes or are at risk of getting it. According to a different study, a low-carb diet can lower blood triglycerides, a form of fat linked to an increased risk of heart disease, and therefore enhance heart health.

We spoke with nutrition experts, and they shared the top 25 delicious, low-carb, high-protein foods that are also high in nutrients. These foods are great options for anyone looking to increase their overall protein intake and improve their overall health and well-being. Continue reading, and after you’re done, don’t forget to look at these 25 superfoods with unexpectedly high protein content.

1.Beef Jerky

SIZE OF SERVING: 1 ounce
60 calories
10 grams of protein
CARBS: 0 grams
High-protein, incredibly portable beef jerky is a great snack for on-the-go. According to registered dietitian and sports dietitian Destini Moody, RDN, CSSD, LD of Garage Gym Reviews, “Beef jerky is almost entirely protein-based because it contains very little fats or carbohydrates. When hunger strikes, having something like this in your bag will satisfy you much more and last longer than a bag of chips.” Whenever feasible, opt for beef jerky products that are low in fat and sodium.

2.Shrimp

SERVING SIZE: 85 grams (3 ounces)
84 CALORIES
20 grams of protein
CARBS: 0 grams
Shrimp is a high-protein, low-calorie seafood that is high in nutrients like omega-3 fatty acids and selenium, which support healthy hearts and immune systems. “Like most animal protein sources, shrimp virtually zero grams of carbs,” says Moody. “Shrimp contains almost no fat at all. It is therefore excellent for controlling weight and heart health. Cook it to enjoy as a snack with dipping sauce or alongside your salad.”

3.Edamame

SIZE OF SERVING: 1/2 cup
94 CALORIES
9 grams of protein
7 grams of carbs
Young soybeans known as edamame, which are harvested before they harden, are an excellent source of antioxidants, fiber, and plant-based protein. “Edamame is a great snack to have at your desk when you start craving that lunch break a little sooner than you like,” Moody explains. “Eating edamame in the pods can also help slow consumption since you have to take the extra time to extract the seeds.”

4.Eggs

SIZE OF SERVING: 1 large egg
72 CALORIES
6 grams of protein
CARBS: 0 grams
Eggs are very versatile and a great source of protein. “The low calorie and low carbohydrate content of eggs sets them apart from dairy sources of high-quality protein, making them suitable for almost any diet. Keep in mind that the yolk makes up more than half of an egg’s protein content, advises Moody.

5.Almonds

1 ounce (23 whole almonds) is the serving size.
164 CALORIES
6 grams of protein
6 grams of carbs
Nutrient-dense almonds are rich in fiber, protein, and good fats. Consuming almonds on a daily basis may shorten the time it takes for muscles to recover after exercise, according to recent research. According to Moody, “Almonds have the highest protein content of all the common nuts people like to snack on.” In addition, almonds’ skin, which is high in the potent antioxidant vitamin E, has been demonstrated to help reduce harmful inflammation in the body.”

6.Tuna

SERVING SIZE: 85 grams (3 ounces)
132 CALORIES
28 grams of protein
CARBS: 0 grams
“Canned tuna is a highly underrated lean protein source,” Moody claims. It minimizes food waste because it is inexpensive, portable, and long-lasting. Omega-3 fatty acids, which the body needs to get from food in order to maintain good heart and brain health, are also found in tuna. Additionally low in calories, tuna is a smart option for anyone trying to increase their protein intake without consuming additional calories.

7.Whey Protein Powder

SERVING SIZE: 25 grams, or 1 scoop
Ninety calories
20 grams of protein
GARS: 2 grammes
One of the easiest ways to increase your protein intake while controlling your carb intake is to use protein powder. Since whey protein is derived from milk and the body absorbs it quickly, it’s an excellent source of protein. “Whey is a high-quality protein source as it contains all essential amino acids, but is particularly high in leucine, which is the amino acid responsible for turning on muscle building,” Moody explains.

8.Non-Fat Greek Yogurt

SERVING SIZE: a 6-oz canister
One hundred calories
17 grams of protein
6 grams of carbs
Greek yogurt is a delicious and creamy dairy product that is low in carbohydrates, high in protein, and full of probiotics that are good for the gut. “What’s great about Greek yogurt is that it’s versatile,” says Moody. “You can add it to smoothies or eat it plain with some added berries or honey.”

9.Sliced Turkey

SERVING SIZE: two slices, or two ounces
62 CALORIES
12 grams of protein
GARS: 2 grammes
“Sliced turkey is a better option for deli meat than ham or salami, which are higher in calories and saturated fat,” Moody says. However, don’t restrict your consumption to sandwiches alone. You can eat it with low-fat cheese and whole wheat crackers or chop it up and add it to salads.” Look for turkey products that are sliced with less fat and sodium, just like any other deli meat.

10.Bison

SERVING SIZE: 85 grams (3 ounces)
152 CALORIES
22 grams of protein
CARBS: 0 grams
“Because game isn’t subjected to common farming practices that occasionally result in meat with a higher fat content, game meats like bison, venison, rabbit, or elk tend to be lower in bad fats than the common meats in the grocery store.” According to Moody, wild animals generally consume an organic, grass-fed diet that yields a higher-quality, flavor-rich protein.

11.Hemp Seeds

SERVING SIZE: three tsp
166 CALORIES
10 grams of protein
3 grams of carbs
Since hemp seeds include all nine of the essential amino acids, they are a complete protein source. Because they are a great source of omega-3 and omega-6 fatty acids, they are also very beneficial for heart health. “Hemp seeds contain unsaturated fats that can help reduce your risk for heart disease,” says Moody.

12.Tempeh

SERVING SIZE: 85 grams (3 ounces)
160 calories
18 grams of protein
12 grams of carbs
Tempeh, a fermented soy product rich in probiotics and protein, works wonders as a meat alternative in a variety of recipes. “Tempeh is made from soybeans, which are high in protein and contain all of the essential amino acids while keeping carbs in check,” Moody explains.

13.Pork Tenderloin

SERVING SIZE: 85 grams (3 ounces)
122 CALORIES
22 grams of protein
CARBS: 0 grams
Lean meat with few calories and fat is pork tenderloin. “If you’re looking for a lean protein source that contains zero carbs to help lose weight or build muscle and need a break from chicken and rice, have a field day by adding some pork tenderloin to your routine,” suggests Moody.

14.Chicken Thighs

SERVING SIZE: 113 grams or 4 ounces
137 CALORIES
22 grams of protein
CARBS: 0 grams
Searching for a low-fat, carb-free, and incredibly lean protein source? Next, choose chicken thighs. Gianna Masi, CPT, RDN, a registered dietitian and certified personal trainer with Barbend, suggests it. “A mainstay of lean protein sources, chicken can be prepared in a variety of ways. For example, chicken thighs have a deeper flavor and are lower in calories. B vitamins and protein can be found in abundance in chicken thighs, the expert says.

15.Salmon

SERVING SIZE: 85 grams (3 ounces)
177 CALORIES
17 grams of protein
CARBS: 0 grams
“A 3-ounce serving of salmon provides approximately 23 grams of protein and is high in omega-3 fatty acids, both of which are excellent for heart and brain health. Additionally, it has a sizable amount of selenium and vitamin D, both of which are critical for thyroid and immune system health. According to Masi, eating salmon can improve cardiovascular health, mental clarity, and inflammation.

16.Turkey Bacon

SERVING SIZE: 15 grams for 1 slice.
38 CALORIES
2 grams of protein
CARBS: One gram
A great low-carb protein option for salads or sandwiches is turkey bacon. “A leaner alternative to traditional bacon, turkey bacon offers the flavor with less fat and fewer carbs and is a complete source of protein,” Masi explains. “Turkey bacon also tends to be lower in calories and can be a part of a balanced breakfast or used in recipes as a flavor enhancer.”

17.Cottage Cheese

SERVING SIZE: 113 grams or 4 ounces
111 CALORIES
13 grams of protein
4 grams of carbs
One dairy product that is low in carbohydrates and high in protein is cottage cheese. Masi claims that it’s also a nutrient-dense powerhouse. “Cottage cheese is rich in calcium, which is essential for bone health, and is a good source of phosphorus, selenium, and vitamin B12, which aid in energy production and brain function,” according to her.

18.Steak

SERVING SIZE: 85 grams (3 ounces)
150 calories
26 grams of protein
CARBS: 0 grams
It would be difficult to locate a meat eater who does not enjoy a delicious steak. One more great low-carb option is steak, which is high in protein and low in carbohydrates. Even though the amount of fat in steak varies depending on the cut, it still contains high-quality protein and vital nutrients like iron and vitamin B12. Zinc, which boosts wound healing and the immune system, is also abundant in steaks, according to Masi.

19Sardines

SERVING SIZE: Four sardines in a can
155 CALORIES
18 grams of protein
CARBS: 0 grams
“Compact and nutrient-dense, sardines offer protein and omega-3 fatty acids, making them good for heart health,” says Masi. “When consumed with the bones, these little fish are also an excellent source of calcium and vitamin D, both of which are essential for healthy bones. They can be eaten by themselves right out of the can or mixed into pasta, salads, and other meals.”

20.Non-Fat Ricotta

SIZE OF SERVING: 1/4 cup
50 calories
8 grams of protein
4 grams of carbs
Nonfat ricotta is a highly versatile, high-protein, low-carb cheese that’s loaded with nutrients like calcium. This type of cheese is perfect for adding to recipes or enjoying as a snack because it has a creamy texture and a good amount of protein. In addition, it has less fat than conventional ricotta and is a good source of zinc and vitamin A, according to Masi.

21.Collagen Powder

SERVING SIZE: 16 grams or 1 scoop
Seventy calories
11 grams of protein
GARS: 2 grammes
Animal collagen is the source of collagen powder, a protein supplement. Regarding its advantages, Masi states, “Skin, hair, and joint health are known to be supported by collagen supplements. For protein intake without adding carbohydrates, it’s also a great addition to drinks. It enhances skin hydration and suppleness and aids in the formation of connective tissue. Collagen supplementation prior to exercise is beneficial for supporting joints.

22.Cod

SERVING SIZE: 85 grams (3 ounces)
89 CALORIES
19 grams of protein
CARBS: 0 grams
Cod is a protein-rich, low-fat, low-carbohydrate fish that is often overlooked. Moreover, it has omega-3 fatty acids, which support improved heart and brain function. “Cod is a good source of vitamin B12, phosphorus, and niacin, and its mild flavor makes it a versatile choice for various cooking styles, from baking and grilling to poaching,” Masi explains.

23.Seitan

SERVING SIZE: 85 grams (3 ounces)
Seventy calories
10 grams of protein
6 grams of carbs
Made from wheat gluten, seitan is a meat substitute that is high in protein. “Seitan has a meat-like texture and ability to absorb flavors, making it suitable for a wide range of dishes, including stir fries, salads, sandwiches, and grilled plates,” Masi explains.

24.Tofu

SIZE OF SERVING: 1/2 cup
94 CALORIES
10 grams of protein
GARS: 2 grammes
Low in carbohydrates and high in protein, tofu is a soy-based food. It’s also an excellent plant-based calcium and iron source. “Tofu is a flexible soy-based protein source that can be used for a variety of dietary requirements. Because tofu absorbs the flavors of the ingredients it cooks with, it can be used in a wide variety of dishes, according to Masi.

25.Egg Whites

SERVING SIZE: 33 grams, or one large egg
17 CALORIES
4 grams of protein
CARBS: 0 grams
“Egg whites are a great choice for those seeking a high-protein breakfast,” says Masi, if you’re watching your calorie intake. They are a heart-healthy choice because they don’t contain any fat, carbohydrates, or cholesterol. Egg whites, which have roughly 4 grams of protein each, are a mainstay of many diet regimens intended to help people lose weight and gain lean muscle mass. Because of their versatility, egg whites can be added to smoothies, scrambled eggs, and omelets.”

25 Best High-Protein, Low-Carb Foods To Eat