Diet & Nutrition

High-Protein and Low-Carb Foods

high protein and low carb food

Filling your diet chart with high-protein, low-carb foods can stimulate your diet journey outstandingly. Your daily meals require the most acceptable sources of these foods. Well, some foods are sufficiently high in protein. However, they also supply excess fats and carbohydrates to the body.

Conversely, carbohydrate sources do not provide enough protein for the diet. That means you cannot always have them in a low-carb or keto diet. The following premium selections are not just some regular foodstuffs.

So, we can confidently say we have packed the best for you. Also, the macros have been explained precisely. Here you go!

Our Picks- Best High-Protein, Low -Carb Foods

Choosing the super-nutritious plus high-protein, low-carb foods for weight loss can be a bit challenging. Random foods with a high protein count cannot be added thoughtlessly. That is why we recommend having a look at our best picks below.High Protein, Low Carb Food


Well, you can guess why we have put it at first. The versatile version of eggs is tough to describe. Moreover, the egg is one of the budget-friendly nutrition buddies.

Also, in terms of protein-packed source, a whole, reasonably significant, hard-boiled egg contains 6-7 grams of protein (depending on the size). With zero carbs and 5-grams of fat, one large egg gives 72 calories at once.


This list is incomplete without adding this superfood. Milk is the storehouse of a pretty good amount of proteins and vitamins. For bone health, it provides vitamin D plus calcium.

One cup serving of low-fat milk has 8-grams of protein, And the carb amount is 12g with 101 calories.


For obvious reasons, Salmon is a fantastic choice among all the high-protein, low-carb foods. Health-conscious folks pick it first for its jam-packed good fats.

To explain, Salmon provides omega -3 and omega -6 fatty acids. And also, every 3-oz portion has seventeen grams of protein, no-carb, and 11-grams fat. However, you will consume almost 177 calories with this serving.

Peanut Butter

Peanut butter is a delicious high-protein source. With a two-tablespoon serving, you will get 10-grams protein along with 13-grams carbs. Also, this portion contains 2-grams of fiber and 12-grams of fat. This fat is good for you. And yeah, we know you love it, mate!

Still, be a little cautious while you are on some restrictive diet (like- keto or paleo diet). This is because you need to stick with the food portions.

Greek Yogurt

Smooth textured Greek yogurt contains live, active bacterial cultures. Besides, this source of probiotics supports gut health greatly. In addition, a one-half cup plain Greek yogurt has 0 g saturated fat. And it offers 11 g protein with 60 calories on the whole.

Most of the Greek yogurt varieties in stores contain zero or light sugar. Some brands use Stevia and monk fruit flavors. Thus, the carb ratio can be lowered without consuming non-natural sweeteners. However, you can always add some berries or nuts to enrich the protein and fiber intake.

Cottage Cheese

Cottage cheese is one sort of versatile cheese, and no one can ignore it. You can have it in low-sodium, lactose-free, whipped, or creamy versions.

The protein content of one cup (approximately 226 grams) of cottage cheese (with 1% milkfat) is 28 grams. As for carbs, it’s as low as 6.2 grams with 163 calories.


Before adding this fantastic protein supply to your high-protein-based diet, here’s a crucial reminder. We are all for the organic source of meat. The free-range version is far better than the usual farmed chicken; hence, how the chicken has been raised matters a lot.

Typically, the protein content of almost 172 grams of chicken breast piece (cooked plus skinless) is 54 grams. Furthermore, you don’t have to fear carbs. It’s zero gram.


Whether you are vegan or not, edamame can be an excellent evening snack. We highly recommend this plant-based soybean preparation. You can roast or steam it, and you are good to go with a perfect bowl of plant protein.This one serving will provide you 18-grams of protein along with 14-grams of carbs.

Besides, it has heaps of amino acids and essential fibers. The fiber amount per serving is eight grams with 8-grams of fat. Moreover, this instant energy booster has 188 calories which can make the meal complete.


We are introducing this option with sheer excitement, guys! Undoubtedly, venison is one of the most delightful high-protein, low-carb foods. Moreover, this healthy meat contains 26 grams of protein per 3-oz portion.

Also, venison is a super combination of zero carbs, low calorie, and low-fat animal protein. To add, that is way better than other meats like beef and chicken. Impressive, isn’t it?


Seafood is easy and quick to cook. And among the kinds of seafood, shrimp is an all-time favorite choice. This is because shrimp provides more protein in the form of a low-calorie package.

Per hundred grams of cooked shrimp has 24 grams of protein with the absence of carbs. Moreover, the calorie count is 99, and it contains zero fat.


Lobster offers an incredible dietary profile to your regular meals. This lean protein has 17 grams of protein in a 3-oz quantity.

It comes with only one-gram carbs. It is also well balanced with vitamin B12 plus choline to support brain function.


Avocado is a wonder fruit with plenty of healthy fats. Also, it is a low-carb fruit. A medium-sized avocado has about 7 grams of protein. Well, you can get a bit confused about the carbs amount (8.5 grams of carbs per hundred grams of avocado).

However, to inform you, its edible net carbs quantity is almost zero. Also, the carbs in avocado are mostly (nearly 78%) fibers.


Counting the seitan macros is a bit critical. Moreover, depending on the recipes, the macros will vary. So, we have used the seitan calorie count, which is almost similar to the 100-gram vital wheat gluten portion.

This seitan serving has 38-grams of protein, 17-grams of carbs, 10-grams of fat, and 3-grams of fiber. Hence, in terms of the plant-based high-protein sources, seitan is an absolute belter.


Tempeh is generally made from soybeans (fermented version). Its macro ratios (per 100 grams) include 18.5 grams of protein, zero fiber with 9.4 grams of carbohydrates.

Well, it is relatively high in calories (193 calories in 100 grams). So, you need to manage your daily intake accordingly.


In comparison to tempeh and seitan, tofu is a low-protein source. However, to explore the veg-source of dairies, tofu can be a great choice. 100 grams solid tofu contains 8.2 grams of protein. Nevertheless, its carb content is less (1.7 grams) than the other two.

Canned Tuna

Not just as a protein source, tuna works outstandingly well as the B-vitamins supplier. Also, it has lower saturated fats and zero carbs which is another plus. The standard 3-oz canned tuna has nearly 17-grams of protein with 73 calories.


Who doesn’t love the smell of freshly dry-roasted peanuts? So yeah, those who enjoy high-protein, low-carb foods like the nut family should also consider peanuts.

Per serving of (1.5 oz) peanuts has 10-grams of protein, which comes with 9-grams of carbs. Here, the 9 grams carbs provide 4 grams of fiber. So, we think you will be okay with that.

But, then again, we like to remind you about the calorie watch-out. It’s 250 per 3-oz. servings.

Pumpkin seeds

A one-fourth cup pumpkin seeds (with shells) serving has 9-grams of protein, 4-grams of carbs, and a calorie count of 180; like nuts, this seed supplies wide-ranging vitamins and antioxidants, and minerals.


Again, we are introducing another nut member here. Almonds contain 9-grams of protein per 1.5 oz. Amount. It comes with 8-grams of carbs, where 5-grams are fibers.

However, the fat content is a bit more (18-grams) than peanuts, so the quantity should be limited. And these small almond portions do wonders.


Oysters are simply rich in protein and low in calories. And the bonus is, they have chock-full of vitamins and minerals. Also, the carbs count is negligible. For example, 12 medium-sized Eastern-wild oysters provide nearly four grams of carbs and ten grams of protein.

Wrap Up

Consuming fewer carbohydrates and more proteins has numerous health advantages. Also, it is not that complicated to cut off unnecessary carbs.
Generally, high-protein, low-carb foods are nutrient-dense, plus tasty.

Furthermore, there are countless options to choose from in this diverse food zone. Therefore, we hope this article will come in handy to make your day-to-day meals healthful and enjoyable.

In the end, diet is not a short-span mission. It’s a lifestyle.

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Landon Nathan
Nathan writes timely content about diet and Nutrition. Furthermore, he educates readers on the importance of Fitness in our daily lives. His in-depth knowledge in diet, Nutrition, and Fitness is attributed to his four-year studies at Adlan university after pursuing a diet and nutrition degree. You won't doubt his experience and expertise in writing work, having over 100 articles posted on diet and nutrition websites. He now works as a consultant and digital content producer at Fitness and Nutrition Radio. Check his work from this website and be at the forefront with insights about Fitness, diet, and Nutrition.

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