Looking for the best high-protein, low-carb foods to support your weight loss, muscle-building, or low-carb diet? Whether you’re following a keto diet, low-carb meal plan, or simply want to stay fuller longer, these nutrient-dense, high-protein foods will help you maintain energy levels while keeping carb intake low.
Why Choose High-Protein, Low-Carb Foods?
A high-protein, low-carb diet can promote muscle growth, weight management, and blood sugar stability. Nutrition experts suggest getting 30-40% of daily calories from carbohydrates, but if you’re aiming to reduce carb intake, it’s crucial to choose protein-rich, fiber-packed foods that provide essential nutrients while keeping you full.
Below are some of the best low-carb, high-protein foods to incorporate into your diet.
1) Sardines
Sardines are a fantastic low-carb, high-protein snack rich in omega-3 fatty acids, selenium, and choline, supporting brain health, heart health, and immunity.
Nutrition (per 1/2 can): 96 calories, 5g fat, 141mg sodium, 0g carbs, 0g fiber, 11g protein
2) Ricotta Cheese
Ricotta is more than a pasta filling—it’s a high-protein dairy option loaded with calcium and vitamin D, essential for bone health and muscle function.
Nutrition (per 1/2 cup): 171 calories, 9g fat, 123mg sodium, 6g carbs, 0g fiber, 14g protein
3) Tofu
A plant-based protein powerhouse, tofu is a complete protein providing all nine essential amino acids, making it an excellent choice for vegetarians and vegans.
Nutrition (per 1/4 block firm tofu): 117 calories, 7g fat, 101mg sodium, 2g carbs, 2g fiber, 14g protein
4) Pistachios
Pistachios are a protein-rich, fiber-packed nut that can support digestion, muscle recovery, and sleep quality thanks to their antioxidant and tryptophan content.
Nutrition (per ounce): 159 calories, 13g fat, 0mg sodium, 8g carbs, 3g fiber, 6g protein
5) Pork Tenderloin
This lean protein source is packed with 25g of protein per serving, along with immune-boosting selenium, zinc, potassium, and phosphorus.
Nutrition (per 100g): 134 calories, 3g fat, 9mg sodium, 8g carbs, 0g fiber, 25g protein
6) Tempeh
A fermented plant-based protein, tempeh is a great low-carb meat alternative, providing calcium, potassium, and gut-friendly probiotics.
Nutrition (per 100g): 192 calories, 11g fat, 339mg sodium, 0g carbs, 0g fiber, 20g protein
7) Shrimp
A low-calorie, high-protein seafood choice, shrimp delivers 17g of protein per serving, plus essential minerals like calcium and potassium.
Nutrition (per 3 oz serving): 72 calories, 0.4g fat, 101mg sodium, 0g carbs, 0g fiber, 17g protein
8) Edamame
Rich in plant-based protein, fiber, and magnesium, edamame supports mood regulation and digestive health, making it a great low-carb snack.
Nutrition (per 1 cup): 130 calories, 6g fat, 7mg sodium, 9g carbs, 6g fiber, 13g protein
9) Cottage Cheese
A high-protein dairy staple, cottage cheese contains gut-friendly probiotics and 19g of protein per serving, making it ideal for low-carb breakfasts and snacks.
Nutrition (Good Culture Low-Fat Classic, 5.3 fl. oz.): 120 calories, 3g fat, 2g sat fat, 20mg cholesterol, 460mg sodium, 3g carbs, 0g fiber, 19g protein
10) Salmon
A nutrient-dense superfood, salmon is packed with protein and heart-healthy omega-3 fatty acids, making it one of the best low-carb, high-protein foods.
Nutrition (per 3 oz fillet): 120 calories, 6g fat, 47mg cholesterol, 37mg sodium, 0g carbs, 0g fiber, 17g protein
Incorporating high-protein, low-carb foods into your diet can boost energy levels, promote muscle growth, and support weight management. While these foods are excellent for maintaining satiety and nutrition, a balanced diet with a variety of food groups remains essential for long-term health and wellness.
