High protein low calorie foods: You can eat well but not gain weight

By: Stephanie Hoffnung

Sometimes you want to eat well but don't want that amount of food to make you fat, so you look for foods that are low in calories but taste good, which is a sign some foods are high in protein.

Usually, foods of animal origin are rich and flavorful to help us eat better.

High protein low calorie foods: You can eat well but not gain weight
High protein low calorie foods: You can eat well but not gain weight

Protein-rich foods are a great energy source for everyone, especially those who are losing weight. Below, Bellyfatzone shares the top foods containing high protein and low calories, suitable for those who want to lose weight but taste delicious. High protein low calorie foods: You can eat well but not gain weight

Relationship between Protein and Calories in the body

Protein is a macromolecule of many amino acids, which make up all the components of cells and are the basis for building muscle.

In all living activities of the body, almost all of the body's proteins are involved, and the components of proteins also constitute many organs. Therefore, the body needs a large amount of protein every day, which is also the main nutrient in the human diet.

A calorie is a unit to measure energy, the body needs the energy to carry out all life activities from the cellular to the body level. Therefore, to perform enough daily activities, the body must also provide the necessary amount of protein.

It can be seen that both protein and calories are very important for the body and are tolerated throughout the diet. If you eat more calories than your body needs, the consequences will be the accumulation of excess fat and cause obesity and overweight.

Therefore, a calorie-restricted and high-protein diet is recommended by nutritionists for those who want to lose weight, lose fat or athletes who want to gain muscle.

In addition, people who want to have good health, maintain a stable weight and limit bad fats in the blood also choose a high-protein, low-calorie diet.

Foods high in protein and low in calories for weight loss, gym people

To quickly get an ideal body, immediately add the following TOP foods high in protein and low in calories:


This is one of the healthiest and most nutritious foods available today. Food is recommended to eat in the morning because it contains a lot of calories and protein for the body. While white is rich in protein, the yolk contains many vitamins and minerals.

Not only that, this is also one of the effective beauty ingredients in treating blackheads.

You can eat boiled eggs in the evening because they do not cause weight gain and also create a feeling of fullness quickly. Each egg contains 60 calories and 6.3g of protein.


Almonds are rich in essential nutrients for the body, including vitamin E, fibre, manganese, and magnesium. However, almonds are not suitable for people who are allergic to nuts.

Chicken breast – protein-rich food

Chicken breast is rich in protein. Chicken breast is also very easy to cook and process into many delicious, attractive, easy-to-eat dishes.

Protein content: 75% of calories. One grilled chicken breast without skin contains 53 grams of protein and only 284 calories.

Oats are a high-protein food for weight loss

Oats are considered the healthiest cereal. They provide healthy fibre, manganese, thiamine (vitamin B1), magnesium and several other nutrients.

Protein content: 14% of calories. One cup of oats contains 11 grams of protein and 307 calories.

Fresh cheese

It is a good source of calcium, selenium, and phosphorus and contains small amounts of other nutrients. Moreover, fresh cheese is rich in protein. Just eating 1 slice of cheddar cheese provides 7 grams of protein to help reduce cravings.

In a study in overweight men, after they ate cheese for a snack, calories were reduced by 9%.


Milk contains nearly every nutrient your body needs. This is a high-quality protein source. In addition, milk is also high in phosphorus, calcium and riboflavin (vitamin B2).

For those who are lactose intolerant, drinking milk can cause digestive symptoms.

Greek Yogurt

This is a nutritious food popularly used in many Western countries because it can be combined well with sweet and savoury dishes.

Protein content: 69% of calories. A 170g jar of yogurt has 17g of protein and 100 calories.


Broccoli is a higher protein food than most vegetables. Broccoli is a great source of vitamin C, vitamin K, potassium, and fibre. It also provides bioactive nutrients that help protect the body against cancer.

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In 100 grams of broccoli, there are 3.3 grams of protein and 50 calories.

Cottage Cheese

This low-fat and low-calorie cheese is rich in calcium, selenium, phosphorus, vitamin B12, riboflavin (vitamin B2) and many other nutrients.

Protein content: 68% of calories. One cup (226 grams) of fresh cheese with % fat contains 28 grams of protein and 163 calories.

You can refer to some other cheeses that are high in protein, such as Swiss cheese (30%), Parmesan cheese (38% of calories), mozzarella (29%) and cheddar (26%).

Lean beef

Beef is rich in protein and Vitamin B6, and ammonia acid has the effect of increasing muscle, especially promoting general health. In addition, vitamin B6 also plays a role in strengthening the immune system, and protein promotes the synthesis and metabolism of food, contributing to the body's recovery after intense activities.

In beef, there are many types of minerals, such as protein and potassium, which are essential in the diet. Low potassium levels inhibit protein synthesis and growth hormone production, affecting muscle growth.

The protein content in 100 grams of beef is 36 grams; the calories are 199.


Tuna is a popular food made into various grilled dishes or salads. Tuna is low in calories and fat but a rich protein source. Like other fish, tuna provides plenty of fat and other nutrients.

142 grams of tuna contains 27 grams of protein and 128 calories.


This popular pseudo-cereal is a superfood because it is rich in vitamins, fibre, minerals and antioxidants. Quinoa offers many health benefits.

One cup (185 grams) of cooked quinoa has 8 grams of protein and 222 calories.


Lentils are high in magnesium, fibre, potassium, iron, copper, manganese, folate and other nutrients. Lentils are the world's best source of plant-based protein and are also a great choice for vegetarians and vegans.

In addition, some other beans are also rich in protein, such as red beans (24%), soybeans (33%), and chickpeas (19%).

Ezekiel bread

This is a different type of bread than most other breeds. It's made from organic whole grains and incorporates added barley, wheat, millet, seeds, soybeans, and lentils. Ezekiel bread is rich in protein, fibre and important nutrients.

One slice of Ezekiel bread contains 4 grams of protein and 80 calories. Protein content: 20% of calories.

Pumpkin seeds

Pumpkin seeds contain huge amounts of nutrients, including iron, zinc, and magnesium. In 28 grams of pumpkin seeds, there are 9 grams of protein and 158 calories.

Other nuts are high-protein foods like flaxseeds, sunflowers, and chia seeds.

Turkey breast

Just like regular chicken breast, turkey breast contains very little fat. They have a delicious taste and are rich in vitamins and minerals.

All kinds of fish

Fish is rich in nutrients and very good for health. Some fish are high in omega-3 fatty acids that are good for the cardiovascular system: Mackerel, sardines, herring, salmon, etc.


The calorie content in shrimp is low, but other nutrients, including vitamin B12 and seen are very high. Like fish, shrimp is high in omega-3 acids.

Brussels sprouts

Brussels sprouts look like broccoli but are much smaller in size. This vegetable is rich in protein, fibre, vitamin C and other essential nutrients.


Peanuts are rich in protein, magnesium and fibre. Many studies show that peanuts are also effective for weight loss. Peanut butter is also high in protein but also high in calories. Therefore, you should only eat peanut butter in moderation.

Note: Peanut butter is not suitable for people with a history of nut allergies.


Bananas contain a lot of protein, vitamin B6, potassium, manganese, vitamin C, potassium… In addition, bananas are rich in saturated fat, sodium and good cholesterol for the cardiovascular system.

In the first 2 years of life, if children regularly consume bananas, they can reduce the risk of leukemia. Not only that, but bananas are also a rich source of vitamin C. So it can help your body fight the formation of free radicals, which are the cause of cancer.


Sweet potatoes contain a lot of fibre, starch and protein content. On average, in 100 grams of sweet potatoes, there are 2 grams of sprain protein.


Maize is a food rich in protein, the protein with the highest content in corn is zein, accounting for 44-79% of the total protein content.

The great benefits of corn for health are improving eyesight, improving heart health, preventing constipation, and supporting weight loss…

The protein content in 1 corn of corn accounts for 3.4 grams, 96 calories.


Spinach is classified as a superfood because they contain many nutrients such as protein, calcium, magnesium, potassium, etc.

Spinach brings a lot of benefits to the body, such as preventing cancer, controlling diabetes, preventing asthma, regulating blood pressure and being beneficial to the excretory system…

The protein content in spinach is 3.9 grams, calories are 23.


Lamb is a rich source of protein and nutrients such as vitamin B6, vitamin B12, and niacin. The protein content of cooked lamb is 25-26%. Just like lean pork, lamb is a great muscle-building food.

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The protein content in lamb is 19.3 gr, calories are 203.


Asparagus is a source of calcium, magnesium, zinc, vitamins B6, C, E, K, protein, potassium, copper, and manganese… The amino acids in asparagus help glucose from the blood into cells easier.

Passion fruit

With a sour and sweet taste, passion fruit is a favourite drink of many people. Not only delicious and nutritious, passion fruit also contains a lot of vitamin C, potassium, protein, and iron … very good for health. In addition, passion fruit is a great source of other minerals for the body, such as iron, magnesium, copper, and phosphorus.

Passion fruit contains many amino acids, suitable for people with menstrual pain and body weakness. Normally, our bodies can hardly absorb iron from plants. However, thanks to the high vitamin C content in passion fruit, the body easily absorbs iron.

In 100 grams of passion fruit contains 2.2 grams of protein, 17 calories, 90% RDI vitamin C, 8% RDI vitamin A.

Dried apricots

Dried apricots contain vitamin A, calcium, phosphorus, potassium, iron and vitamin C. Dried apricots, especially dried apricots, provide a lot of essential nutrients to help the body stay healthy and fight many diseases.

Dried apricots bring benefits such as balancing heart rate, brightening skin, preventing constipation, and helping the digestive system be healthier… In particular, dried apricots are considered a good herb for pregnant women.

Accordingly, in 100 grams of dried apricots, there are 4.6 grams of protein, and 48 calories.

Water spinach

Water spinach is not only known as an easy-to-eat vegetable, easy to process into many different dishes, but it also provides a great source of nutrients for the body, especially protein.

According to the Medical Health Guide, spinach is a precious medicine in traditional Indian medicine, effective in treating jaundice and liver problems. In addition, water spinach also treats flatulence and constipation, prevents diabetes and protects heart health.

The protein content in 100 grams of water spinach is 3.2 grams, calories are 48.

Cocoa powder

The calorie content in cocoa powder is low, so when you mix cocoa with a moderate amount of sweetener, it creates a feeling of fullness and suppresses appetite.

Cocoa contains a lot of manganese which helps to build muscle and tone the body. It is also a food loved by children and adults alike.

In addition, the amount of protein in cocoa is very large, helping to support muscle growth and burn fat effectively. As a result, you will feel less pain after exercising.

In 100 grams of cocoa, there are 20 grams of protein and 80 calories.


Mushrooms are a familiar protein-rich food in the daily meals of Vietnamese people. Vietnamese people often use mushrooms such as Mushrooms, straw mushrooms, shiitake mushrooms, melaleuca mushrooms, and termites … to make many delicious dishes.

Mushrooms contain a large number of vitamins such as riboflavin (B2), niacin (B3), thiamin (B1), and ascorbic acid (vitamin C) … to help muscles develop strong. Eating mushrooms along with other types of the ray will also help you lose weight and get a toned body.

Accordingly, in 100 grams of mushrooms, there are 13 grams of protein and 38 calories.


Artichoke is a food that can inhibit the hormone Ghrelin (which causes the body's hunger) and contains a lot of fibre and protein to help fill the stomach. The fibre content in artichokes is twice that of kale.

It is also one of the vegetables with the highest protein content. Just boil 1 bud of artichokes served with goat cheese and dried tomatoes as a salad and you have enough nutrients for your body.


The amount of protein in a cup of peas is eight times that of a cup of spinach. With almost 100% of the daily value of vitamin C in one cup of peas, your immune system is always kept healthy. You can arrange them with salad or add them to the egg dish to increase the attractiveness of the dish.

Dried tomatoes

Many studies have shown that dried tomatoes contain the antioxidant lycopene, which helps reduce the risk of prostate, lung, bladder cancer, and stomach cancer and coronary heart disease.

Just add a cup of dried tomatoes to your daily diet, and you will be provided with 6 grams of protein, 7 grams of fibre and 3/4 of the RDA of potassium. Nutrients are essential for heart health and tissue repair.

In addition, dried tomatoes are rich in vitamins A and K. You can use dried tomatoes to make pizza, add them to salads or bring daily snacks.


Compared to other fruits, guava contains more protein. Lycopene in guava has the effect of supporting the immune system against the growth of cancer cells. In addition, guava also adds a large amount of vitamin C needed by the body every day, helping to strengthen the immune system.

Guava has also been shown to lower blood pressure, lower bad LDL cholesterol and increase good HDL cholesterol. Guava is also beneficial for women who suffer from menstrual pain.

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In 100 grams of guava, there are 25 grams of protein and 68 calories.


Grapefruit is a fruit rich in vitamin C, which is very effective in preventing stomach cancer and oral cancer. Some studies have shown that vitamin C contained in grapefruit helps promote the recovery process of people suffering from the common cold.

In addition, grapefruit is also rich in other nutrients such as lycopene, potassium, calcium, protein and sugar. Grapefruit is a useful food in dealing with flu problems, reducing fatigue and indigestion …

Specifically, in 100 grams of grapefruit, there are 1.8 grams of protein and 42 calories.

Black beans

Black beans are not only a protein-rich food but also contain calcium, magnesium, manganese, iron, phosphorus, copper and zinc, which contribute to building and maintaining bone structure and health.

In addition, many studies show that people with type 1 diabetes who eat black beans can reduce blood sugar, while people with type 2 diabetes can improve blood fat, blood sugar and insulin.

The fibre, folate, vitamin B6, potassium and phytonutrients found in black beans help support heart health. One cup of cooked black beans provides 15 grams of fibre. Eat more fibre, which can help lower blood glucose levels.

In 225 grams of black beans, there are 7.6 grams of protein and 312 calories.


Oysters are a rich source of vitamins: A, B1, B2, B3, C, and D, carbohydrates and protein. These substances help the body fight fatigue, increase anti-inflammatory ability and boost metabolism.

Besides, oysters also help strengthen the immune system, and improve endurance during heavy exercise.

In 100 grams of oysters, there are 48 grams of protein and 275 calories.

Red pumpkin

Pumpkin is a golden food that provides many nutrients to the body, such as vitamins and minerals. The vitamins in pumpkin are good for bones and eyes, phytosterol and omega 3 and omega 6 fatty acids are good for heart health, and glutamine acid is good for the brain.

In addition, pumpkin is also rich in protein to help the body prevent the risk of cancer, and type 2 diabetes beautifies the skin and strengthens the immune system …

In 84 grams of pumpkin, there will be about 1.2 grams of protein and 541 calories.

How to properly supplement protein for bodybuilders

Protein (protein) is indispensable for everyone's body. For bodybuilders who want to gain and lose fat, they are even more important. Protein supplementation is not just about eating many of the above dishes, you have to do it in the right order and method.

Calculate the appropriate protein to load into the body

Low protein intake is not good, but too much or too much is also not advisable. Therefore, you should only consume a moderate amount for each age as follows:

– 13 years old: 13g/day

– 4-8 years old: 19g/day

– 9-13 years old: 34g/day

– Female 14-18 years old: 46gr/day

– Male 14-18 years old: 52g/day

– Female 19-70 years old: 46gr/day

– Na 19-70 years old: 56g/day

Pregnant or lactating women: 71g/day.

However, these are only estimates, and protein intake will vary depending on weight, height, and activity level.

Calculating the amount of protein contained in common foods

The protein content of common foods is as follows:

– 1 glass of milk has about 8 grams of protein

– 1 jar of yogurt has about 11 grams of protein

– 1 piece of meat 90 gr has about 16 grams of protein

– 1 egg has about 7 grams of protein

In addition, you can refer to the amount of protein in other foods.

Calculate the right amount of protein by total calories

Nutrition experts recommend with adults need about 10 to 35% of total calories. Multiply that percentage by the total calories your body needs for the day to determine your total daily calorie intake from protein. Finally, divide that number by 4, because 4 calories = 1 gram of protein.

Example: For a woman weighing 63kg and following the diet need to consume 1,800 calories per day which includes 20% protein:

– 1,800 x 0.20 = 360 calories from protein

– 360 calories / 4 = 90 grams of protein per day (which is the amount of protein you need to eat)

Get in the habit of reading food's nutrition facts chart

Packaged dairy products or confectionery often have a very detailed and clear nutritional list. You should consult carefully before buying to see if it is a high-protein dish and how much to use each day is appropriate.

Incorporating animal-vegetable protein sources in meals

Animal protein is the most complete and complete protein source with essential amino acids, while plant-based protein is good for health and the heart, containing many essential plant compounds. Therefore, you should combine eating both of these food sources in your daily meals.

The information about the TOP protein-rich foods above will help you have great suggestions for your daily menu. I hope you get back to your ideal weight soon.

Don't forget to return to Belly Fat Zone next time to get more interesting and useful information.

Stephanie Hoffnung
Stephanie Hoffnung is a talented writer with a deep passion for anatomy and scientific literature. She has dedicated her career to the study of the human body and the ways in which it can be rejuvenated and revitalized. Stephanie's passion for anatomy and scientific literature is evident in her writing. She is meticulous in her research and is committed to providing her readers with accurate and up-to-date information. Her attention to detail and thorough understanding of anatomy make her a valuable resource for those looking to improve their health and fitness. Aside from her scientific pursuits, Stephanie is also deeply interested in rejuvenation. She believes that the body has a remarkable ability to heal and regenerate itself, and is dedicated to exploring the many ways in which this can be achieved. Stephanie is a valued member of the team at bellyfatzone.com, where she shares her expertise on anatomy and rejuvenation. Her articles are informative, engaging, and accessible, making them a valuable resource for anyone looking to improve their health and fitness.
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