protein rich foods

5 Benefits of High Protein Snacks You Must Know

While eating carbohydrate-rich snacks may often be frowned upon, there is usually a consensus about consuming high protein snacks. These types of snacks are available in all shapes and sizes and can often serve as a quick source of energy. You can consume these snacks regardless of whether you are an avid fitness enthusiast or not. This brings into question the actual health benefits of consuming snacks that are high in protein. 

Benefits Protein Rich Snacks

High protein snacks are those bite-sized food items that can provide you with an additional boost of dietary protein. These can be protein bars, dried and roasted nuts, fat-free Greek yoghurt as well as salads that have lean meat like tuna. The best part of these foods is that you can consume them in a few bites and go about your daily activities with an added boost of energy. Listed below are some of the best benefits of protein rich snacks:

1. Controls Appetite

There are two main reasons healthy protein snacks can help you control untimely hunger. Firstly, protein helps to reduce a hormone known as ghrelin which is responsible for inducing hunger. Secondly, protein also steadily increases the levels of Peptide YY in your body which leaves you feeling full for a longer time. Hence, if you tend to get hungry quite often, then it is best to consume snacks that are high in protein to control unwanted hunger pangs. 

2. Builds Strength and Muscle

The role of protein in building muscle mass is well known. Consuming high protein snacks can not only help you increase muscle mass but also promote regeneration of lost muscle. Moreover, studies conducted in 2012 and 2015 have proven that high protein foods indeed help in building muscle mass. If you are a regular gym-goer, then the impact of protein on your muscle gain goals is even more important.

3. Enhances Bones

There is a common misconception that eating too much protein can increase the acid levels in your body. This can cause your bones to dissolve over time, leading to reduced Bone Mineral Density (BMD).  However, the research speaks otherwise. Recent research has shown that if you consume high protein and fiber foods, you are more likely to maintain healthy bone density as you age. Hence, this reduces your risk of developing osteoporosis

4. Promotes Healthy Metabolism

The main reason high protein snacks can boost your metabolism is due to a phenomenon called the thermic effect of food. This happens when your body burns calories during the digestive process. Protein rich foods and snacks usually have a higher thermic effect, which means you will burn more calories if you eat these snacks regularly. In fact, according to one study, test subjects who were on a high protein diet, burnt 260 calories more each day than the test subjects who were on a low protein diet. 

5. Helps the Body Heal

Since proteins are often known as the building blocks of the human body, it is obvious that high calorie and protein foods can help to heal the body from injuries. Wherever your injury is, consuming enough proteins can help to accelerate the healing process of the body. This is also backed up by scientific studies. Most of these studies have proven that high protein snacks and food items can enhance the rate of recovery in people with physical injuries. 


Although eating high protein snacks has a multitude of health benefits, too much of anything can do you more harm than good. Therefore, you will have to get professional medical advice from your doctor regarding the safe levels of protein intake for you. While most people usually get their Recommended Dietary Allowance (RDA) of protein from their daily diets, there are some who need additional supplementation. Protein rich snacks like nuts, protein bars, Greek yoghurt, cottage cheese, tuna, hummus, and eggs are some of the most appetizing options for you if you think you have protein deficiency.

Is Pea Protein Better Than Soy Protein?

Protein powders are helpful for those who need to gain weight as well those who are trying to increase their muscle mass. Vegan diets are becoming a huge trend and many people are also choosing vegetarian diets. This has led to a spectacular demand for plant-based protein sources. Since whey protein is made from animal sources, vegans and many vegetarians may not wish to use it. This is why plant-based alternatives like soy protein and pea protein are gaining everyone’s trust.

Why Do We Need Pea Protein and Soy Protein?

The main reason people choose to turn to supplements like soy protein powder is that they are concentrated, processed sources of protein. Compared with eating meat, eating a handful of legumes is not as dense with protein. To match the same level of protein as a meat-based diet, you would need to eat a lot of protein-rich plants. So, instead of eating excessive amounts of lentils, hemp seeds, oatmeal, sprouts, and pulses, vegetarians prefer to supplement their diets with protein powders. 

Protein powders can contain significantly high levels of protein by weight. A concentrated protein powder may be as much as 70% protein by weight, while a protein isolate powder may be as high as 90% pure protein. This is where you have to choose between soy protein powder and pea protein powder.

Pea Protein Powder vs Soy Protein Powder

Soy protein can be found in many soy products like soy protein powder, soy concentrates, and regular or cooked soybeans. Soybeans have a relatively high protein density along with other beneficial vitamins and minerals, plus they come with a compound called isoflavones. Isoflavones have been linked with numerous health benefits such as lower cancer risk. Soy protein provides all of the nine essential amino acids that your body requires. 

Pea protein also gives you all the essential amino acids that your body can’t make by itself but it is much lower in one of the acids, namely methionine. Pea protein powder is also high in amino acids that help to build lean muscle tissues. Additionally, it contains arginine, an amino acid linked with supporting better endurance.

The pros of soy protein powder are that it is more readily available and due to higher production, it is often the cheaper alternative. Soy protein may have an effect on hormone levels, however, this has not been proven scientifically yet. Soy may also cause an allergic reaction in some people.

The pros of pea protein are that it’s not produced on massive scales like soybeans, making the environmental impact of its cultivation relatively lower than soybean. 

Both soy protein and pea protein are at par with each other nutritionally. The protein density, fats, fibre, and carb content is similar between the two. If there is any nutritional advantage, it goes to pea protein since it has the highest levels of arginine and leucine amino acids as compared to all other plant protein sources

The main difference between the two then comes down to your own preferences. The higher risk of allergies, the potential side effects, and the overall less sustainable cultivation may turn some people away from soy-based powders. But the higher prices of pea protein may discourage many people from choosing it. 


It is unlikely that you can make your choice between pea protein powder and soy protein powder based on limited information. Consider consulting with a dietician as well. Most importantly, you need to verify with your doctor whether it is safe for you to start any of these supplements. 

In general, both are relatively safe and can improve your muscle gains when you have an appropriate routine. 

7 Soy Protein Benefits You Need to Know

Soy protein is a popular alternative to meat-based diets, both for its effects at balancing a diet and for increasing muscle mass. But what does soy protein contain and why is it beneficial? Should you try it out or stick to your existing diet? Soy protein benefits the people who wish to stick to a vegetarian or vegan diet, as there are no animal products used in its production.  

Soybeans are a type of legume – similar but not the same as kidney beans. Through a lot of research, soybeans were found to have a high protein content along with many other nutrients. Since then, efforts have been made to extract the beneficial aspects from this plant in a variety of ways, from soy protein isolate (used heavily in the food and meat industry) to soy flour that is used as an alternative to wheat flour. 

Soy Protein Nutrition Facts

The benefits of soy protein can be enjoyed in multiple forms, depending on your diet preferences and your fitness goals. Here are the soy protein nutritional facts based on common methods of consumption:

1. Soybeans  

Soybeans are dense in protein with about 18 g in every 100 g of soy-beans, fats make up 8-9 g each, and natural sugars are just 3 g. Soybeans have high fibre content, with 6% being dietary fibre (this can be higher or lower depending on the beans and the method of cooking). Soybeans also come with a healthy amount of vitamins and minerals like Iron, Manganese, Calcium, copper, Vitamin B6, Riboflavin, Folate, and more. 

Lastly, plant compounds, especially isoflavones, are present in most dishes and products made from soybeans. These isoflavones may be linked to lower cancer risk in women as well as better bone retention after menopause. The bean form of soy can be enjoyed in other forms like edamame and tofu with tempeh that provide the highest protein and other nutritional content.

2. Soy Protein Isolate 

This pure form of soy protein comprises almost entirely of protein, with just 1 g of fat but sufficient amounts of Iron (4.1 mg), Potassium (23 mg), and Calcium (50 mg). Soy protein isolate benefits those who need or want to increase their weight while cutting down on their fat consumption. But a downside is that this form contains virtually no fibre, however, many manufacturers have started to add dietary fiber to the isolate powder.

7 Soy Protein Benefits

Listed below are the essential benefits of soy protein you should know before making it a part of your diet:

  1. It helps to reduce bad cholesterol (LDL) and triglycerides. People with high levels of cholesterol benefit the most and less processed soy products (beans, milk, etc.) are more effective than soy protein supplements.
  2. By increasing the protein intake and cutting down on fats, soy protein benefits those who are trying to manage weight issues. Also, the isoflavones may contribute to lower fat build-up in the internal organs. For people who are overweight, the benefits of soy protein may help to both support and speed up weight loss.
  3. Several studies have indicated that a higher proportion of soy isoflavones may contribute to lower breast and prostate cancers.
  4. Other benefits include possible improvements in heart health, reduction in blood pressure, and blood sugar. It may also be beneficial in reducing the effects of menopause. This may be highly beneficial for people with Type II diabetes and those suffering from cardiovascular issues due to obesity. 
  5. In its natural form, soy fibre helps to improve digestive health. The concentrated form is also useful for pregnant women and infants since it is digested very easily.
  6. A minor benefit that needs further investigation is the effect isoflavones have on skin health. An initial study suggested that it may improve elasticity and reduce wrinkles. 
  7. Soybean, its concentrates and supplements are a perfect solution for increasing protein intake in people with plant-based diets.

Reaping Benefits of Soy Protein Through Diet

Soy can be consumed in many forms:

  1. The whole legume may be used in many dishes after being boiled/steamed/fermented.
  2. The flour can be used to prepare bread.
  3. The concentrated protein form may be used in baked goods to increase the protein content of meat and as a dietary supplement.
  4. The soy protein isolate benefits and applications are seen primarily in food production with protein isolates being used in meat production but many people use it for increasing muscle mass and staying fit.


Most adults need between 46 g and 56 g of protein per day unless they have other dietary concerns (such as being underweight or attempting to increase body weight). There is a lot more research required to understand soy protein benefits in the long term. The current data suggests that consuming too much soy protein may cause negative impacts. Adding regular soybeans into your meal plans is considered safe and healthy for most people. 

However, it is recommended that you speak with a dietician before making any changes to your diet. Even if you are attempting to increase your muscle mass, keep in mind that excessive use of protein powder can have negative effects on your health. 

National Protein Day: High Protein Foods List You Should Add To Your Diet

Effects of Protein Deficiency
Best High Protein Foods for Your Daily Consumption

It is incredibly fundamental to incorporate a sufficient amount of high protein foods into your diet to see significant health benefits. Getting sufficient protein-rich food is vital for your well-being. The Daily Value (DV) for protein is 50 grams each day. The protein intake in India is significantly less than 48 grams per day, which is the recommended amount by the Indian Council of Medical Research (ICMR). In order to make people aware about the significant role that this macronutrient plays, India celebrates National Protein Day every year on February 27. This year, we have decided to share the importance of protein and the sources from which you can derive its goodness. Read on and go through the high protein foods list

Effects of Protein Deficiency: high protein foods list

The multiple advantages of consuming protein foods are known to all and are supported by clinical findings. Indeed, it is essential that we track our daily consumption of high protein foods and make sure we achieve a balance in our diet. If you don’t devour sufficient protein on an everyday basis, it can even prompt a few medical conditions.

Some of these conditions that are caused purely by the deficiency of protein sources in our diet are:

1. Reduced concentration

2. Fatigue and tiredness

3. Reduced pace of recovery from the common cold and sore throat

4. Unnecessary food yearnings

5. Weak muscles

6. Irregular weight gain

Know the quantity and the appropriate quality of protein-rich food required by your body consistently. The best protein is the one that incorporates all the acids and is also bio-accessible to your body’s requirements. These include – Valine, Isoleucine, Leucine, and Glutamine. A deficiency of any of these can result in weariness and muscle ruptures. Let us make sure we make people aware of the symptoms of this macronutrient’s deficiency this National Protein Day.

Best High Protein Foods for Your Daily Consumption

Here are the best protein diet foods that you can incorporate into your diet and encourage others to add to theirs in the light of National Protein Day:

1. Two eggs for breakfast

high protein foods list

When wondering “what is the most protein rich food?”, most people think of eggs and rightly so. Having two eggs for breakfast will give you more than 12 gms of protein. To ensure you are getting that load of nourishing advantages from your eggs, it is best to eat the entire egg rather than simply the whites. This is because the yolks are full of vitamins and minerals besides other nutrients. 

Research recommends that egg protein is exceptionally bioavailable and both the egg white and the yolk assist with supporting muscle development and strength. Eggs are enriched with leucine, perhaps the most fundamental amino acid. Have a go at including eggs that are rich in Omega-3 with 6 grams of protein per serving.

2. Paneer or Cottage cheese

high protein foods list

Paneer too is one of the best high protein foods. Around 15 grams of paneer is a great way to fulfil your daily dietary requirement of protein in diet. Paneer is a decent choice for proteins, particularly if you are a vegetarian. It contains all nine amino acids. It is especially suited for Indian eating habits as we generally have a grain-based eating pattern and paneer is among the best high protein foods. 

3. Greek Yoghurt

high protein foods list

Greek yoghurt is a good-tasting, versatile, and high protein food. It is made by eliminating whey and different fluids to create a creamier yoghurt that is higher in protein. A 7-ounce (240-gram) serving gives 17–20 grams of protein, although the same differs from brand to brand. This is about double the number of protein sources in regular yoghurt. Greek yoghurt works on the gut chemicals PYY and GLP-1, helping curb hunger pangs. This yoghurt has also been found to assist weight loss due to the presence of Conjugated Linoleic Acid (CLA).

4. Almonds

high protein foods list

Almonds are one of the world’s best superfoods, as they are rich in heart-friendly unsaturated fats. An almond offers 164 calories with 6 gm protein and 13 gm unsaturated fat. Highly versatile almonds can be added to rice, kheer, yoghurt, oats, salad, curd, cheddar, and oats to help you easily incorporate protein in diet.

5. Fish and Seafood

high protein foods list

Considered as the most energising food varieties you can consume, fish are considered the perfect intake for professional players and individuals who are recuperating from sickness as they receive a boost with Omega-3 unsaturated fats known as DHA and EPA along with proteins. The Indian Tilapia fish is an awesome food for your brain and also your muscles. You can likewise incorporate sardines, mussels, shrimps, red snapper, salmon, and shellfish in your high protein foods list.

6. Protein Shakes

high protein foods list

The next in the high protein foods list are protein shakes. In order to ensure you consume a healthy breakfast high in protein, try adding protein shakes to your breakfast menu. Protein powders and whey supplements are the perfect addition to your regular milkshakes, fruit juices, or smoothies. You can add them even to your daals and vegetable-based shakes. You can choose from protein supplements made from pea protein, soy protein or egg protein. With regards to satiety, consider going for whey protein powder. With every 28 gm of whey protein powder, you get 20 gm of protein.

7. Peanut Butter

high protein foods list

Peanut butter is a tasty, high-protein food with a velvety surface that sets well with an assortment of foods. Studies propose that peanut butter might be related to a few medical advantages and could reduce hunger, increase fat consumption, and decrease glucose levels. Peanut butter can likewise help add to the flavour and health benefits of other natural products like apples and pears, which are enriched with fibre and cancer prevention agents yet low in protein. Hence, spreading 2 tablespoons (32 grams) of peanut butter on your foods can help you consume 7 grams of your required daily intake.

8. Nuts and Seeds

high protein foods list

These incredible bite-size delights are a great addition to your protein diet. Some of the recommended nuts are peanuts, almonds, pecans, cashews, and seeds like flax, pumpkin, chia, and sunflower. Always note that you are not to heat or cook the seeds as this will take away all the high levels of unsaturated fats they contain. Additionally, avoid consuming any processed and bundled nuts as they are brimming with sodium. 

9. Quinoa

high protein foods list

Most grains contain a limited quantity of protein. However, quinoa is a special grain that is a rich source of protein offering 8 grams per cup of the grain. Quinoa is likewise incredibly adaptable and can be added to everything from a soup to a serving of mixed greens, or as an option in contrast to cereal for your breakfast.


Including these food items to your daily diet will improve your protein intake and may even reduce the symptoms one faces with its deficiency. This National Protein Day, let’s decide to create awareness regarding the important role that this macronutrient plays and take steps to improve its consumption in the country

High Protein Low Fat Foods: All You Need to Know

The current times are full of hectic work schedules and sedentary lifestyles. Therefore, it is crucial to have a healthy and balanced diet. While the importance of exercise cannot be undermined to maintain a fit body, a diet containing high protein low fat foods plays its own role in furthering this objective.

But like every other thing, overindulging in high protein less fat foods can do more harm than good. Therefore, to ensure that your high protein diet helps you reap the desired benefits, it’s important to understand its pros and cons. Read through to know all about a protein-rich diet and things to consider before you start it.

What Qualifies as a High Protein Diet?

As the name suggests, a diet that is rich in proteins is a high protein diet. As per daily dietary recommendations, proteins equivalent to 1.2 – 1.6 grams per kilogram of body weight must be included in the diet. This amounts to 46 grams of proteins per day for an average woman and 56 grams per day for an average man.

Benefits of a High Protein Diet

Proteins are the essential building blocks for the body. They provide the enzymes which are important for chemical reactions taking place in the body. They have a pronounced effect on muscle building. As every muscle, nerve, and tissue is made up of protein, this nutrient aids tissue repair. Proteins also trigger optimum cell communication and production of hormones required by the organs.

Proteins are packed with amino acids. 9 of the 22 essential amino acids required by the body are not produced within. Animal protein is known to be the ideal source of these amino acids – no wonder it is referred to as the complete protein. 

Eating a high protein diet accelerates metabolism. It promotes satiety (feeling of fullness). Thus, when people shift to a high protein diet, they tend to consume fewer calories and fewer fats – perfect for weight loss management. 

High Protein Low Fat Foods List

If you are looking for a weight loss diet, the ideal one is high on proteins and low on fats and carbohydrates. The list of high protein low fat foods includes:

1. Fish  

Fish, especially white fish, are extremely low on fats but an excellent source of proteins. Per 100 grams of white fish provide approximately 25 grams of protein with 3 grams of fat and 130 calories.

2. Chicken  

Chicken pieces like the breasts, breast tenders, and wings are leaner on fat than the drumsticks and thigh pieces. 100 grams of roasted chicken breast provides approximately 30 grams of protein. Also, prefer skinless pieces, as they are lower in fat than poultry with skin intact.

3. Beef 

Lean beef is the best protein rich food without fat. It is also an excellent source of B vitamins, selenium, and zinc. 

4. Egg Whites 

A simple on-the-go diet, egg whites are amongst the richest sources of protein. Simply by removing the yolk, eggs can be counted amongst the high protein low fat foods.

5. Beans, Peas, and Pulses  

Legumes like beans, peas, and pulses are the holy foods for vegetarians. Besides being high protein low fat foods, they provide high fiber value, becoming the best plant protein source. 

6. Low-Fat Cheese  

Low-fat cottage cheese, widely available in single-serve containers, is amongst the most preferred high protein low fat foods. Flavoring options with probiotic variants make it a tasty and healthy choice. 113 grams of cottage cheese serving has 97 calories and 2.5 grams of fat with almost 13 grams of protein. Cottage cheese is also a rich source of calcium.

7. Tofu  

Made from soy, tofu is a complete protein as it contains all the essential amino acids which are often missing in plant proteins. No wonder it’s a vegetarian’s delight. A serving of 85 grams of tofu offers 9 grams of proteins with loads of calcium. 

In addition to the food sources, protein supplements are widely available over the counter. These supplements are typically low on fats and are ideally used as pre and post-workout energy drinks. 

Tips for Including High Protein Low Fat Foods or Supplements

It is of paramount importance to include high protein low fat foods in the diet, given their umpteen benefits. People with dietary restrictions or the ones who follow a purely vegan diet can also include protein-rich food without fat in their diets. But it is advisable to be mindful of the points mentioned below before embarking on this healthful journey.

1. Assess the Requirement  

One must assess the protein requirement so that the intake is appropriate; neither high nor low. Among other aspects, body weight, age, gender, etc. play a pivotal role in determining the high protein less fat foods requirement. 

2. Have a Meal Plan Ready  

You can prepare a daily, weekly, fortnightly, or monthly meal plan, depending on your needs. Maintaining a food journal to assess actual intake with predefined goals would be helpful. 

3. Ensure Quality Protein Intake  

It is necessary to identify and consume high-quality proteins. Intake of inferior quality products will defeat the very purpose of such an intake. An individual must strive to take a minimum of 25–30 grams of proteins preferably from trusted sources in every meal. One must also be wary of the fact that excessive protein intake may lead to nutritional deficiencies. 

4. Keep Nutritional Deficiencies at Bay 

While a protein-rich diet confers many benefits, there is a flip side too. Cutting on fats, carbohydrates, and dietary fiber can hinder the proper functioning of the body. Lack of proper intake of vitamins and minerals causes various nutritional deficiencies, which can spur ailments. Thus, eating a well-balanced diet that entails a judicious blend of plant and lean animal protein will go a long way in maintaining an overall healthy body. 

Risks Associated with Protein Rich Food without Fat 

Moderation is the key when it comes to high protein low fat foods. One cannot be gung ho on such foods and expect miracles to happen overnight. In fact, excessive intake may do more harm than good. As a thumb rule, a high protein diet, at least for a short period, has a beneficial impact. Research is inconclusive on the impact of high levels of proteins on kidneys

In general, people with healthy kidneys do not have any undesirable side effects of such food intake. However, people with underlying renal conditions should avoid high protein low fat foods. Talking to a healthcare professional and seeking expert advice on the matter is recommended. It is noteworthy that research is still being conducted on the long-term effects of high protein diets on the human body. 

Thus, one cannot throw caution to the wind. Proper planning and restraint will mitigate the risks associated with low-fat foods rich in protein.


High protein low fat foods offer numerous advantages – from beneficial effects on appetite, body composition, aging, and weight loss management to overall health. However, excessive intake of such foods may have a detrimental impact on the body. Nonetheless, the overall advantages far outweigh the disadvantages. Thus to reap the maximum benefits, make sure that you spread your protein intake equally throughout the day. 

Best Vegetarian and Non-Vegetarian High Protein Low Calorie Foods

The craving for tasty food comes naturally and more often than not this food is not nutritious, thus failing to contribute to the upkeep of the body. There is good news though. There are many types of high protein low calorie foods that will help you feel full and might as well satiate your taste buds. Therefore, an individual aspiring to shed extra flab by eating healthy food that is low on carbohydrates must consider protein-rich, low-calorie foods. These foods are important as they bestow numerous benefits. 

Importance of High Protein Low Calorie Foods

Medical research suggests that an individual should consume between 10 percent and 35 percent of their calorie requirement through various sources of proteins. This can be best achieved if one includes low calorie and high protein foods in the daily diet. 

Of the total 22 essential amino acids, only 13 can be produced by the body. The remaining 9 are obtained through a high protein diet. Made up of amino acids, protein performs various key functions. These include:

1. Tissue Building and Preservation  

First and foremost, they are important for the growth and preservation of tissues. Normally, the human body builds the same amount of proteins as it breaks down while building or repairing the tissues. However, under certain conditions such as illness, pregnancy, injury, or surgery, the process of building protein naturally does not keep pace with the intensity with which it is broken down. Athletes as well as elderly require a larger intake of protein to maintain an equilibrium inside the body.

2. Assisting in Body Functions 

Protein aids in numerous body functions such as digestion and the production of energy. It also helps thwart the contraction of muscles. In addition to assisting in these biochemical reactions, protein also serves as a messenger and enables communication between various tissues and organs. Protein is also known to provide structure and strength to the body.

3. Maintaining Acidic and Basic Levels  

Protein plays a pivotal role in regulating various body fluids and maintaining pH levels.

4. Strengthening Immunity 

Protein bolsters the immunity system, builds antibodies, and helps the body thwart various viruses and bacteria.

5. Helping Transport Other Nutrients 

Protein not only stores but also transports various other nutrients such as vitamins, sugar, and oxygen to various parts of the body. Each distinct type of protein carries a certain type of nutrient. So, the protein that carries glucose will be different from the protein that carries vitamins.

6. Maintaining Blood Pressure  

Protein intake has been clinically associated with blood pressure levels. Higher protein intake improves heart rate and lowers the risk of strokes. Moreover, proteins have the efficacy of reducing the bad cholesterol in the body.

Low Calorie High Protein Foods for Vegetarians

Listed below are a number of protein rich low calorie foods that vegetarians would love to have:

1. Milk

As children, we were always encouraged as well as forced to drink milk. It is not only rich in proteins but is also rich in calcium which helps in bone building and strengthening. It is advisable to avoid high-fat milk to ward off extra fat. Skimmed milk is a good option as it has all the ingredients of high protein low calorie foods. 100 grams of milk would provide 3.4 grams of protein. 

2. Paneer (Cottage Cheese) 

One of the best and most nutritious protein rich low calorie foods is paneer. You will get 11 grams of protein by ingesting 100 grams of paneer. While one may eat raw paneer to derive the benefit, serving it in the form of dishes is also a great idea. 

3. Spinach  

The leafy green vegetable can augment your protein intake by 2.9 grams per 100g of intake. This is one of the most important low calorie high protein foods for vegetarians and contains all essential amino acids and thus is a great way to boost health. The presence of Vitamin A, Vitamin K, and Vitamin C bolsters the immunity system, protects vision, and improves blood flow in the body. 

4. Peas  

An old adage states that good things come in small packages. It holds water for the petite peas that are loaded with not only proteins but also vitamin A, potassium, and fiber. In addition to having peas in the regular meal with potato or dry paneer, they can be added in pasta or soup.  

5. Sweet Corn  

Nothing can be farther away from the truth than stating that sweet corn is not healthy. Akin to the small-sized pea, the sweet corn is a low calorie high protein food for vegetarians. It is a great source of fiber as well. A cup full of sweet corn can have a benevolent impact on health. 

6. Curd 

Curd is amongst the most reliable dairy-based low calorie high protein foods. 100 grams of curd provides 11gram of protein. Eaten as standalone or mixed with water to make lassi, curd has an extremely refreshing effect, especially during the summer season. 

7. Mushrooms 

Mushrooms are a veggie delight. Extremely low on calories (22 per 100 gram), mushrooms provide 3.1 grams of protein. A type of fungus, they make for a great addition in sandwiches and soups. Mushrooms can also be enjoyed as a full-fledged meal along with chapati.

8. Kidney Beans (Rajma)  

Kidney beans are yet another household favorite. Not only is it delicious but is also replete with proteins and fiber. Kidney beans come with a high level of carbohydrates too. Eaten with steamed rice or chapati, they make for a wholesome and sumptuous meal.

High Protein Low Calorie Foods for Non-Vegetarians 

Here’s a list of non-vegetarian food items that will be great for your low calorie high protein diet:

1. Egg  

Touted as one of the most economical low calorie and high protein foods, the egg is a must-have in the daily diet, albeit for non-vegetarians only. They can be included in the diet in many interesting ways such as egg soup, egg cups, and egg muffins. 

2. Seafood 

Seafood is counted amongst great high protein low calorie foods. Fish are generally low on fat and are a rich source of proteins. Salmon is especially rich in omega-3 fatty acids and is thus very good for the human heart. 

3. Meat 

Meat-based items such as chicken breasts and turkey breasts also fall under the category of protein rich low calorie foods. In general, white meat poultry is better vis-à-vis dark meat as the latter is high in fat content. Peeling off the skin before ingesting meat-based products adds to their effectiveness as the saturated fat gets removed.  

A Word of Caution

One should not go overboard when it comes to high protein low calorie foods. People with underlying medical conditions of the kidney and liver should be extra cautious. Likewise, individuals with lactose intolerance would be better off if they avoid dairy-based products for protein requirements. The advice and recommendation of the physician must be sought by such individuals.


An individual can, without much ado, increase the protein intake by choosing the right kind of high protein low calorie foods. This simple decision can have a desirable impact as it will help the individual maintain healthy body weight and increase overall endurance in the long run.