Embarking on a high-protein diet can offer numerous health benefits, such as weight management, improved blood sugar regulation, and reduced risk factors for heart disease. Focusing on lean proteins like fish, seafood, and legumes, along with nutritious snacks like eggs, milk, and whey-protein, can help you achieve your fitness goals while following a keto diet or other low-carb regimens.
When it comes to wholesome, high-protein foods, options abound, from salmon and cod to quinoa and nutrient-dense choices like nuts and seeds. This article will explore 25 nutritionist-recommended, low-carb foods that can be seamlessly incorporated into a high-protein diet.
Lean Proteins
High-Protein Seafood Options
Seafood is an excellent source of lean protein that is low in carbohydrates. Here are some nutritious options to consider:
- Canned tuna provides 20.1g of protein per 3oz serving and is carb-free. It’s an excellent portable protein source.
- Shrimp is a low-carb, high-protein seafood option, with 20.4g of protein and less than 1g of carbs per 3oz serving. It also provides 17g of protein per 3-ounce serving.
- Canned salmon is carb-free and high in protein, providing 19.6g per 3oz serving. Kaimana Teriyaki Salmon Jerky offers 12g of protein and 0g of carbs per serving.
- White-fleshed fish like cod, haddock, and halibut provide 20-25g of protein per 3.5oz serving with less than 3g of fat.
Lean Poultry Picks
Poultry is a versatile and lean protein source that can be incorporated into a variety of dishes. Consider these options:
- Chicken breast is an excellent lean protein source, with 31.1g of protein and 0g of carbs per small breast [15]. Skinless white poultry meat like chicken and turkey breasts provide around 30g of protein per 3.5oz serving with minimal fat.
- Turkey sticks are a convenient high-protein, low-carb snack, providing 10g of protein and 0g of carbs per stick. The New Primal Meat Sticks provide 6g of protein and 1g of carbs per serving.
- Ground turkey provides 173 calories, 0g carbs, and 23.3g protein per 3oz serving.
Lean Meat Options
In addition to poultry and seafood, lean cuts of meat can be a great source of protein while being low in carbohydrates:
- Lean beef cuts with less than 10g total fat and 4.5g saturated fat per 3.5oz, such as 95% lean ground beef, are recommended. Bison is leaner than beef with a healthier fat profile, including more anti-inflammatory omega-3s.
- Pork tenderloin provides 25g of protein per 100g serving. Pork loin, the leanest pork cuts, have 21g of protein per 3.5oz with only 2.7g of fat.
Plant-Based Protein Sources
For those following a vegetarian or vegan diet, there are several plant-based options that can provide high-quality protein while being low in carbohydrates:
- Tofu is a plant-based protein source that is high in protein (8.67g per 3oz) and low in carbs (1.55g per 3oz).
- Tempeh provides 20g of protein per 100g serving.
- Edamame provides 13g of protein per 1 cup serving and 188 calories, 13.8g carbs, and 18.5g protein per 1 cup.
Remember, incorporating a variety of lean protein sources into your diet can help you meet your nutritional needs while following a low-carb, high-protein lifestyle.
Dairy and Eggs
Dairy Delights
Dairy products are an excellent source of high-quality protein while being low in carbohydrates. Here are some nutritious dairy options to consider:
- Greek yogurt is a high-protein dairy product, providing 19.9g of protein and 7.8g of carbs per 7oz serving. Siggi’s Vanilla and Strawberry Lower-Sugar Yogurt offers 14g of protein and 4g of carbs per serving.
- Cottage cheese is a dairy product that contains 23.5g of protein and 10.8g of carbs per 1 cup serving.
- Cheddar cheese is a dairy option that is high in protein (6.78g per 1oz) and low in carbs.
- Kefir is a fermented dairy drink that contains 9.21g of protein and 11.6g of carbs per 1 cup serving.
Egg-cellent Choices
Eggs are a nutrient-dense, low-carb, high-protein food option that can be easily incorporated into a variety of dishes:
| Egg Nutrition (per large egg) | Amount |
|---|---|
| Protein | 6.28g |
| Carbs | ~0g |
| Nutrients | B12, Selenium, Vitamin A |
Eggs are a versatile and convenient source of protein, making them an excellent choice for a high-protein, low-carb diet.
By incorporating dairy products like Greek yogurt, cottage cheese, cheddar cheese, and kefir, as well as nutrient-dense eggs, you can easily meet your protein needs while following a low-carb lifestyle.
Nuts and Seeds
Nutrient-Dense Nut Options
Nuts are an excellent source of plant-based protein and healthy fats, making them a nutritious addition to a low-carb, high-protein diet. Here are some nut options to consider:
- Pecans are very low in carbs, with only 1 gram of net carbs per 1-ounce serving. They are also rich in soluble fiber and may help regulate blood sugar levels and reduce heart disease risk factors.
- Macadamia nuts are low in carbs, with 2 grams of net carbs per 1-ounce serving. They are high in healthy monounsaturated fats and may benefit heart health and reduce inflammation.
- Brazil nuts are low in carbs, with 1 gram of net carbs per 1-ounce serving. They are an excellent source of the essential mineral selenium, which has antioxidant properties and can improve cholesterol levels.
- Walnuts are low in carbs, with 2 grams of net carbs per 1-ounce serving. They are rich in omega-3 fatty acids and have been shown to promote weight loss, protect against heart disease, and improve blood sugar management.
- Hazelnuts are low in net carbs, with 2 grams per 1-ounce serving. They are a good source of antioxidants, fiber, and the amino acid L-arginine, which can benefit heart health.
- Pine nuts are low in carbs, with 3 grams of net carbs per 1-ounce serving. They may help support heart health and weight management.
- Peanuts, while technically a legume, are often considered a nut and are low in carbs, with 4 grams of net carbs per 1-ounce serving. They are high in protein and antioxidants and may benefit heart health and weight management.
- Almonds are low in carbs, with 3 grams of net carbs per 1-ounce serving. They are a good source of protein and have been shown to promote weight loss by reducing hunger.
Seed Superstars
In addition to nuts, seeds are another excellent source of plant-based protein and nutrients that can be incorporated into a low-carb, high-protein diet:
- Hemp seeds are a nutritious seed that provide 9.48g of protein and 2.6g of carbs per 30g serving.
- Pumpkin seeds are another seed option, containing 8.45g of protein and 4.17g of carbs per 1oz serving.
| Top Nuts and Seeds (per 1oz serving) | Protein (g) | Carbs (g) |
|---|---|---|
| Hemp Seeds | 9.48* | 2.6* |
| Pumpkin Seeds | 8.45 | 4.17 |
| Peanuts | 7.43 | 4.48 |
*Values are per 30g serving for hemp seeds.
Low-carb nut butters, such as almond butter and natural peanut butter, can be a convenient and nutritious addition to a low-carb, high-protein diet.
Choosing the Right Nuts and Seeds
While nuts and seeds are generally low in carbs and high in protein, it’s essential to be mindful of portion sizes and choose the right options for a low-carb diet. The best low-carb, high-protein nuts and seeds are Brazil nuts, pecans, pumpkin seeds, macadamias, walnuts, peanuts, hazelnuts, pine nuts, chia seeds, and almonds. Nuts and seeds to avoid or limit due to their higher carb content include pistachios, cashews, and chestnuts.
Nutritious Snacks
Protein Supplements for On-the-Go Nutrition
Protein supplements can be a convenient and effective way to increase your protein intake while following a low-carb, high-protein diet. Here are some options to consider:
- Whey Protein Isolate: This protein supplement provides 25g of protein per 30g serving with 0g of carbs. It’s an excellent choice for a quick, low-carb protein boost.
- Collagen Peptides: These provide 20g of protein per 20g serving with 0g of carbs. Collagen peptides are a versatile option that can be easily added to various dishes or beverages.
- Tofu: A plant-based protein source, tofu contains 8.67g of protein and 1.55g of carbs per 3oz serving. It’s a versatile ingredient that can be incorporated into various recipes or enjoyed as a snack.
- Protein Bars and Powders: Protein supplements like whey isolate, vegan isolate powder, protein bars, and protein capsules can also be used to increase protein intake. Look for options that are low in carbs and fit within your dietary preferences.
| Protein Source | Protein (per serving) | Carbs (per serving) |
|---|---|---|
| Whey Protein Isolate | 25g (per 30g serving) | 0g |
| Collagen Peptides | 20g (per 20g serving) | 0g |
| Tofu | 8.67g (per 3oz serving) | 1.55g |
These high-protein, low-carb snack options can help you meet your daily protein requirements while staying within the boundaries of a low-carb diet. However, it’s essential to read labels carefully and choose products that align with your specific dietary needs and preferences.
FAQs
What are some examples of foods that are rich in protein but have few carbohydrates?
Foods that are both high in protein and low in carbohydrates include various nuts and seeds, nut butters such as peanut butter, and a wide range of fish and seafood.
Can you name a food that contains 20 grams of protein and no carbs?
Yes, certain seafood options are packed with protein while containing no carbs. For example, a 3 oz serving of tilapia offers 21 grams of protein and only 1 gram of fat without any carbohydrates. Similarly, a 3 oz serving of shrimp contains 17 grams of protein and 1 gram of fat, also carb-free. Canned tuna is another excellent choice, with a 165g can delivering a whopping 42 grams of protein.
How much protein is recommended daily on a high-protein, low-carb diet?
On a high-protein, low-carb diet that is well-formulated, it’s suggested to consume a moderate amount of protein that aligns with your body weight. Aiming for 0.7 to 0.9 grams of protein per pound of body weight, which translates to about 1.5 to 2.0 grams per kilogram, is ideal. It’s important to note that overconsumption of protein may hinder the process of achieving ketosis in a low-carb diet.
What are some food items that provide 5 grams of protein?
A variety of nuts and legumes can offer at least 5 grams of protein in just a handful. Almonds, cashews, and peanuts (though peanuts are technically a legume) are some examples. Peas are another great source of protein, with a cup of peas providing around 8 grams of protein.