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High protein, low calorie foods

Every food on this list has 250 kcal or less in a normal portion, ranked by how much protein that portion gives you.

A cooked chicken breast fillet on a white plateEight slices of salmon and tuna sashimi with a little wasabi and pickled ginger on a white plate250 g of thick white quark in a white porcelain bowl on a white plate
1Chicken breast1 cooked chicken breast fillet (about 150 g) · 248 kcal46g protein2Turkey breastA portion of roast breast (about 150 g) · 195 kcal44g protein3SashimiEight slices, salmon and tuna · 250 kcal32g protein4CodOne cod fillet, baked or steamed, one piece · 135 kcal30g protein5QuarkOne tub (250 g, fat free) · 170 kcal30g protein6BiltongA portion, about 50 g · 140 kcal28g protein7Tofu1 block of firm tofu (about 150 g) · 216 kcal26g protein8Minced beef100 g minced beef, cooked · 250 kcal26g protein9CevicheA starter portion (about 200 g) · 200 kcal25g protein10SardinesOne tin, drained (about 100 g) · 210 kcal25g protein11SuyaA portion, about 100 g of meat · 230 kcal25g protein12Prawns100 g prawns, cooked · 99 kcal24g protein13Whey proteinOne scoop (30 g) · 120 kcal24g protein14Chicken thighOne cooked thigh (about 100 g of meat) · 230 kcal24g protein15Tuna1 tin of tuna in water, drained (about 120 g) · 102 kcal23g protein16Cottage cheeseA 200 g tub · 196 kcal22g protein17Smoked salmonA portion (about 100 g, a small packet) · 120 kcal20g protein18Protein bar1 protein bar · 220 kcal20g protein19LentilsA plate of cooked lentils (200 g) · 230 kcal18g protein20SkyrA 150 g pot · 95 kcal17g protein

Numbers for the portion shown, the same as on each food's page. Sports are for someone of about 70 kg.

When you want to feel full and keep your calories down, protein is your best friend. It keeps you satisfied for longer than the same calories from sugar or fat.

Most of the top of this list is lean meat and fish, but tofu and cottage cheese are right there too, so there is something for everyone.

Build a meal around one of these and add vegetables, and you have a filling plate that is easy on your day.

Questions

What is the best high protein low calorie food?

Chicken and turkey breast and white fish give the most protein in a portion under 250 kcal.

Are there vegetarian options?

Yes. Tofu, cottage cheese, skyr and lentils are all on the list.

Is 250 kcal a meal?

It is a light meal or a big snack. Add vegetables or a little rice to make it a full meal.

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