health news platform eat this instead of that Protein is described as an essential micronutrient needed for a variety of bodily functions, including muscle maintenance, immune support, and overall weight management. For those focused on weight loss, muscle building, or simply a healthier lifestyle, choosing foods that are high in protein but low in calories is essential.
To be considered high in protein and low in calories, a standard serving must contain 180 calories or less and at least 6 grams of protein. A registered dietitian has compiled a list of protein-rich, low-calorie foods that are perfect as staples in your diet:
1.Chicken breast
112 grams of chicken breast contains 120 calories and 26 grams of protein. It is at the top of the list because it provides high protein content with minimal calories.
health news platform WebMD Lean protein from chicken is an excellent source of amino acids, which our bodies use to build muscle tissue, a process that becomes increasingly important as we age. Research also shows that high protein intake helps maintain bone density. Therefore, consuming chicken can help you build stronger muscles, promote healthier bones, and reduce your risk of injury and diseases such as osteoporosis.
Additionally, research suggests that consuming 25 to 30 grams of protein per meal increases satiety. Protein-rich meals help you feel fuller even though you consume fewer calories, which can help you manage your weight better.
2. Shrimp
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Cooked shrimp on a plate. Illustration photo credit: Pexels |
145 grams of cooked shrimp contains 132 calories and 25 grams of protein. So not only is it a great source of lean protein, it also contains astaxanthin, an antioxidant known for its anti-inflammatory properties, and selenium, an essential mineral to fight oxidative stress and boost immune health. It also contains abundant amounts.
health line They point out that shrimp are also a good source of fatty acids that are beneficial for brain and heart health.
3.Tofu
126 grams of tofu contains 181 calories and 22 grams of protein. This food has been recognized for its role in reducing the risk of heart disease, certain types of cancer, diabetes, and supporting bone and brain function.
4.Skinless chicken thighs
85 grams of skinless chicken thighs contain 150 calories and 21 grams of protein, making it a nutritious option for those looking to increase their protein intake.
5. Salmon
85 grams of salmon contains 177 calories and 17 grams of protein. This food is also known for its omega-3 fatty acids, which are beneficial for heart health, reducing inflammation, and supporting brain function. It is also a good source of vitamin D and B vitamins.
6. Fat-free Greek yogurt
156 grams of nonfat Greek yogurt contains 92 calories and 16 grams of protein. In addition to protein, Greek yogurt is also valued for its probiotics, which promote digestive health.
Other benefits of this food include strengthening bone health, reducing appetite and hunger, boosting metabolism, promoting good mental health, lowering blood pressure, and reducing the risk of type 2 diabetes.
