High-Protein, Low-Carb Foods

This guide lists 57 high-protein, low-carb foods. They contain at least 25% of calories from protein and 45% or less from carbohydrates (with the majority containing 0-25% of calories from carbohydrates). Nutrition information was obtained from Nutrition Value & USDA FoodData Central. As always, nutrition facts can vary between brands, so be sure to check individual products for the most accurate nutrition information.

You may also be interested in our articles High-Protein, Low-Fat Foods & High-Protein, High-Carb Foods.

We have separated the list into the following sections:

• High-protein, very low-carbohydrate foods (< 5 g carbs per serving & 10% or less of calories from carbs)
• High-protein, low-carbohydrate foods (11%-25% of calories from carbs)
• High-protein, moderate-carbohydrate foods (26%-45% of calories from carbs)

The lists are organized in this order:

1. Highest percent of calories from protein
2. If the percent of calories from protein is equivalent, the food with the lower percent of calories from carbohydrates is listed first
3. If the percent of calories from protein & carbohydrates are equivalent, the lower calorie food is listed first

Serving sizes are standardized as follows:

• Cooked meat, fish, eggs, vegan meat substitutes, and legumes: 100 g
• Raw meat: 133 g
• Jerky: 28 g
• Milk, kefir: 8 oz
• Yogurt: 5.5 oz
• Cottage cheese: 4 oz
• Ricotta cheese: 4 oz
• Cheese: 1 oz
• Protein powder: 28 g
• Peanut butter powder: 12 g

High-protein, very low-carb foods list

1. Whey isolate protein powder, unsweetened

• Per 28 g: 98 calories, 24 g protein, 0 g fat, 0 g carbohydrates
• 100% of calories from protein, 0% of calories from fat, 0% of calories from carbohydrates

2. Casein protein powder, unsweetened

• Per 28 g: 103 calories, 24.3 g protein, 0 g fat, 0 g carbohydrates
• 100% of calories from protein, 0% of calories from fat, 0% of calories from carbohydrates

3. Cod, cooked

• Per 100 g: 84 calories, 20 g protein, 0.3 g fat, 0 g carbohydrates
• 98% of calories from protein, 2% of calories from fat, 0% of calories from carbohydrates

4. Haddock, cooked

• Per 100 g: 90 calories, 20 g protein, 0.6 g fat, 0 g carbohydrates
• 94% of calories from protein, 6% of calories from fat, 0% of calories from carbohydrates

5. Tuna, cooked

• Per 100 g: 132 calories, 28 g protein, 1.3 g fat, 0 g carbohydrates
• 91% of calories from protein, 9% of calories from fat, 0% of calories from carbohydrates

6. Soy protein powder, unsweetened

• Per 28 g: 113 calories, 26 g protein, 1.4 g fat, 0 g carbohydrates
• 90% of calories from protein, 10% of calories from fat, 0% of calories from carbohydrates

7. Egg whites, raw

• Per 100 g: 50 calories, 11 g protein, 0.3 g fat, 0.7 g carbohydrates
• 88% of calories from protein, 5% of calories from fat, 7% of calories from carbohydrates

8. Halibut, cooked

• Per 100 g: 111 calories, 23 g protein, 1.6 g fat, 0 g carbohydrates
• 87% of calories from protein, 13% of calories from fat, 0% of calories from carbohydrates

9. Turkey breast, skinless, cooked

• Per 100 g: 147 calories, 30 g protein, 2.1 g fat, 0 g carbohydrates
• 87% of calories from protein, 13% of calories from fat, 0% of calories from carbohydrates

10. Shrimp, cooked

• Per 100 g: 107 calories, 23 g protein, 1.8 g fat, 0 g carbohydrates
• 86% of calories from protein, 14% of calories from fat, 0% of calories from carbohydrates

11. Tilapia, cooked

• Per 100 g: 128 calories, 26 g protein, 2.7 g fat, 0 g carbohydrates
• 83% of calories from protein, 17% of calories from fat, 0% of calories from carbohydrates

12. Pea protein powder, unsweetened

• Per 28 g: 105 calories, 22 g protein, 1.6 g fat, 2.1 g carbohydrates
• 81% of calories from protein, 12% of calories from fat, 7% of calories from carbohydrates

13. Chicken breast, skinless, cooked

• Per 100 g: 165 calories, 31 g protein, 3.6 g fat, 0 g carbohydrates
• 80% of calories from protein, 20% of calories from fat, 0% of calories from carbohydrates

14. Pork tenderloin, lean, cooked

• Per 100 g: 143 calories, 26 g protein, 3.5 g fat, 0 g carbohydrates
• 78% of calories from protein, 22% of calories from fat, 0% of calories from carbohydrates

15. Whey concentrate protein powder, unsweetened

• Per 28 g: 110 calories, 20.4 g protein, 1.7 g fat, 2.5 g carbohydrates
• 76% of calories from protein, 14% of calories from fat, 10% of calories from carbohydrates

16. Bison, lean only, cooked

• Per 100 g: 164 calories, 29 g protein, 4.6 g fat, 0 g carbohydrates
• 75% of calories from protein, 25% of calories from fat, 0% of calories from carbohydrates

17. Tofu, lite, extra-firm, silken

• Per 100 g: 38 calories, 7 g protein, 0.7 g fat, 1 g carbohydrates
• 74% of calories from protein, 16% of calories from fat, 10% of calories from carbohydrates

18. Salmon, cooked

• Per 100 g: 156 calories, 26 g protein, 5.6 g fat, 0 g carbohydrates
• 70% of calories from protein, 30% of calories from fat, 0% of calories from carbohydrates

19. Ground beef, 5% fat, cooked

• Per 100 g: 174 calories, 27 g protein, 6.4 g fat, 0 g carbohydrates
• 67% of calories from protein, 33% of calories from fat, 0% of calories from carbohydrates

20. Turkey thigh, skinless, cooked

• Per 100 g: 159 calories, 25 g protein, 6.3 g fat, 0.5 g carbohydrates
• 65% of calories from protein, 34% of calories from fat, 1% of calories from carbohydrates

21. Chicken liver, pan-fried

• Per 100 g: 172 calories, 25 g protein, 6.4 g fat, 1.1 g carbohydrates
• 64% of calories from protein, 34% of calories from fat, 2% of calories from carbohydrates

22. Chicken thigh, skinless, cooked

• Per 100 g: 179 calories, 25 g protein, 8.2 g fat, 0 g carbohydrates
• 59% of calories from protein, 41% of calories from fat, 0% of calories from carbohydrates

23. Ground turkey, 7% fat, raw

• Per 133 g: 200 calories, 25 g protein, 11 g fat, 0 g carbohydrates
• 52% of calories from protein, 48% of calories from fat, 0% of calories from carbohydrates

24. Sardines, canned in oil

• Per 100 g: 218 calories, 24 g protein, 15 g fat, 0 g carbohydrates
• 44% of calories from protein, 56% of calories from fat, 0% of calories from carbohydrates

25. Ground beef, 20% fat, cooked

• Per 100 g: 254 calories, 25 g protein, 16 g fat, 0 g carbohydrates
• 42% of calories from protein, 58% of calories from fat, 0% of calories from carbohydrates

26. Ground turkey, 15% fat, raw

• Per 133 g: 203 calories, 22 g protein, 17 g fat, 0 g carbohydrates
• 40% of calories from protein, 60% of calories from fat, 0% of calories from carbohydrates

27. Parmesan cheese

• Per 1 oz: 111 calories, 10 g protein, 7.1 g fat, 0.9 g carbohydrates
• 40% of calories from protein, 57% of calories from fat, 3% of calories from carbohydrates

28. Sardines, canned in water

• Per 100 g: 200 calories, 18 g protein, 13 g fat, 1.8 g carbohydrates
• 39% of calories from protein, 57% of calories from fat, 4% of calories from carbohydrates

29. Eggs, raw

• Per 100 g: 143 calories, 13 g protein, 9.5 g fat, 0.7 g carbohydrates
• 38% of calories from protein, 60% of calories from fat, 2% of calories from carbohydrates

30. Mozzarella cheese

• Per 1 oz: 85 calories, 6.3 g protein, 6.3 g fat, 0.7 g carbohydrates
• 32% of calories from protein, 65% of calories from fat, 3% of calories from carbohydrates

31. Provolone cheese

• Per 1 oz: 100 calories, 7.3 g protein, 7.5 g fat, 0.6 g carbohydrates
• 31% of calories from protein, 67% of calories from fat, 2% of calories from carbohydrates

32. Goat cheese

• Per  1 oz: 75 calories, 5.3 g protein, 6 g fat, 0 g carbohydrates
• 30% of calories from protein, 70% of calories from fat, 0% of calories from carbohydrates

33. Gouda cheese

• Per 1 oz: 101 calories, 7.1 g protein, 7.8 g fat, 0.6 g carbohydrates
• 30% of calories from protein, 68% of calories from fat, 2% of calories from carbohydrates

34. Swiss cheese

• Per 1 oz: 111 calories, 7.7 g protein, 8.8 g fat, 0.4 g carbohydrates
• 29% of calories from protein, 69% of calories from fat, 2% of calories from carbohydrates

35. Turkey bacon, raw

• Per 28 g: 56 calories, 3.7 g protein, 4.7 g fat, 0 g carbohydrates
• 28% of calories from protein, 72% of calories from fat, 0% of calories from carbohydrates

36. Brie cheese

• Per 1 oz: 95 calories, 5.9 g protein, 7.8 g fat, 0.1 g carbohydrates
• 26% of calories from protein, 73% of calories from fat, 1% of calories from carbohydrates

37. Bleu cheese

• Per 1 oz: 100 calories, 6.1 g protein, 8.1 g fat, 0.7 g carbohydrates
• 25% of calories from protein, 72% of calories from fat, 3% of calories from carbohydrates

High-protein, low-carb foods list

1. Egg white protein powder, unsweetened

• Per 28 g: 100 calories, 20 g protein, 0 g fat, 3 g carbohydrates
• 88% of calories from protein, 0% of calories from fat, 12% of calories from carbohydrates

2. Brown rice protein powder

• Per 28 g: 100 calories, 20 g protein, 0 g fat, 4.2 g carbohydrates
• 84% of calories from protein, 0% of calories from fat, 16% of calories from carbohydrates

3. Scallops, cooked

• Per 100 g: 111 calories, 21 g protein, 0.8 g fat, 5.4 g carbohydrates
• 76% of calories from protein, 6% of calories from fat, 18% of calories from carbohydrates

4. Non-fat plain Greek yogurt

• Per 5.5 oz: 83 calories, 15 g protein, 0 g fat, 5.5 g carbohydrates
• 75% of calories from protein, 0% of calories from fat, 25% of calories from carbohydrates

5. Seitan

• Per 100 g: 141 calories, 25 g protein, 2.4 g fat, 5.9 g carbohydrates
• 71% of calories from protein, 14% of calories from fat, 15% of calories from carbohydrates

6. Beef jerky

• Per 28 g: 81 calories, 12 g protein, 1 g fat, 5.1 g carbohydrates
• 65% of calories from protein, 11% of calories from fat, 24% of calories from carbohydrates

7. Low-fat 2% cottage cheese

• Per 4 oz: 90 calories, 13 g protein, 2.5 g fat, 4 g carbohydrates
• 58% of calories from protein, 25% of calories from fat, 17% of calories from carbohydrates

8. Tofu, lite, extra-firm, silken

• Per 100 g: 38 calories, 7 g protein, 0.7 g fat, 1 g carbohydrates
• 74% of calories from protein, 16% of calories from fat, 10% of calories from carbohydrates

9. Low-fat Greek yogurt, plain

• Per 5.5 oz: 119 calories, 16 g protein, 3.2 g fat, 6.4 g carbohydrates
• 55% of calories from protein, 24% of calories from fat, 21% of calories from carbohydrates

10. 1% milk, ultra-filtered

• Per 8 oz: 101 calories, 13 g protein, 2.5 g fat, 6 g carbohydrates
• 55% of calories from protein, 22% of calories from fat, 23% of calories from carbohydrates

11. Tofu, firm, silken

• Per 100 g: 52 calories, 6.9 g protein, 2.7 g fat, 2.4 g carbohydrates
• 47% of calories from protein, 38% of calories from fat, 15% of calories from carbohydrates

12. Tofu, soft, silken

• Per 100 g: 55 calories, 4.8 g protein, 2.7 g fat, 2.9 g carbohydrates
• 37% of calories from protein, 43% of calories from fat, 20% of calories from carbohydrates

13. Ricotta cheese, part-skim

• Per 4 oz: 156 calories, 13 g protein, 9 g fat, 5.8 g carbohydrates
• 35% of calories from protein, 50% of calories from fat, 15% of calories from carbohydrates

14. Tempeh, cooked

• Per 100 g: 195 calories, 20 g protein, 11 g fat, 7.6 g carbohydrates
• 35% of calories from protein, 49% of calories from fat, 16% of calories from carbohydrates

High-protein, moderate-carb foods list

1. Non-fat milk, ultra-filtered

• Per 8 oz: 79 calories, 13 g protein, 0 g fat, 6 g carbohydrates
• 70% of calories from protein, 0% of calories from fat, 30% of calories from carbohydrates

2. Turkey jerky

• Per 28 g: 70 calories, 10 g protein, 0.5 g fat, 6 g carbohydrates
• 61% of calories from protein, 6% of calories from fat, 33% of calories from carbohydrates

3. Peanut butter powder

• Per 12 g: 50 calories, 6 g protein, 1.5 g fat, 4 g carbohydrates
• 47% of calories from protein, 24% of calories from fat, 29% of calories from carbohydrates

4. Edamame, shelled

• Per 100 g: 118 calories, 12 g protein, 5.3 g fat, 9.4 g carbohydrates
• 38% of calories from protein, 35% of calories from fat, 27% of calories from carbohydrates

5. Low-fat kefir, plain

• Per 8 oz: 98 calories, 8.6 g protein, 2.3 g fat, 11 g carbohydrates
• 37% of calories from protein, 21% of calories from fat, 42% of calories from carbohydrates

6. Light soy milk, unsweetened

• Per 8 oz: 68 calories, 5.4 g protein, 1.7 g fat, 8 g carbohydrates
• 33% of calories from protein, 22% of calories from fat, 45% of calories from carbohydrates

Table: high-protein, low-carb foods

Food	Serving Size	Calories (kcal)	Protein (g) (% of kcal)	Fat (g) (% of kcal)	Carbs (g) (% of kcal)
Whey isolate protein powder, unsweetened	28 g	98	24 g (100%)	0 g (0%)	0 g (0%)
Casein protein powder, unsweetened	28 g	103	24.3 g (100%)	0 g (0%)	0 g (0%)
Cod, cooked	100 g	84	20 g (98%)	0.3 g (2%)	0 g (0%)
Haddock, cooked	100 g	90	20 g (94%)	0.6 g (6%)	0 g (0%)
Tuna, cooked	100 g	132	28 g (91%)	1.3 g (9%)	0 g (0%)
Soy protein powder, unsweetened	28 g	113	26 g (90%)	1.4 g (10%)	0 g (0%)
Egg whites, raw	100 g	50	11 g (88%)	0.3 g (5%)	0.7 g (7%)
Egg white protein powder, unsweetened	28 g	100	20 g (88%)	0 g (0%)	3 g (12%)
Halibut, cooked	100 g	111	23 g (87%)	1.6 g (13%)	0 g (0%)
Turkey breast, skinless, cooked	100 g	147	30 g (87%)	2.1 g (13%)	0 g (0%)
Shrimp, cooked	100 g	107	23 g (86%)	1.8 g (14%)	0 g (0%)
Brown rice protein powder	28 g	100	20 g (84%)	0 g (0%)	4.2 g (16%)
Tilapia, cooked	100 g	128	26 g (83%)	2.7 g (17%)	0 g (0%)
Pea protein powder, unsweetened	28 g	105	22 g (81%)	1.6 g (12%)	2.1 g (7%)
Chicken breast, skinless, cooked	100 g	165	31 g (80%)	3.6 g (20%)	0 g (0%)
Pork tenderloin, lean, cooked	100 g	143	26 g (78%)	3.5 g (22%)	0 g (0%)
Whey concentrate protein powder, unsweetened	28 g	110	20.4 g (76%)	1.7 g (14%)	2.5 g (10%)
Scallops, cooked	100 g	111	21 g (76%)	0.8 g (6%)	5.4 g (18%)
Bison, lean only, cooked	100 g	164	29 g (75%)	4.6 g (25%)	0 g (0%)
Tofu, lite, extra-firm, silken	100 g	38	7 g (75%)	0.7 g (16%)	1 g (10%)
Non-fat plain Greek yogurt	5.5 oz	83	15 g (75%)	0 g (0%)	5.5 g (25%)
Seitan	100 g	141	25 g (71%)	2.4 g (14%)	5.9 g (15%)
Salmon, cooked	100 g	156	26 g (70%)	5.6 g (30%)	0 g (0%)
Non-fat milk, ultra-filtered	8 oz	79	13 g (70%)	0 g (0%)	6 g (30%)
Ground beef, 5% fat, cooked	100 g	174	27 g (67%)	6.4 g (33%)	0 g (0%)
Turkey thigh, skinless, cooked	100 g	159	25 g (65%)	6.3 g (34%)	0.5 g (1%)
Beef jerky	28 g	81	12 g (65%)	1 g (11%)	5.1 g (24%)
Chicken liver, pan-fried	100 g	172	26 g (64%)	6.4 g (34%)	1.1 g (2%)
Turkey jerky	28 g	70	10 g (61%)	0.5 g (6%)	6 g (33%)
Chicken thigh, skinless, cooked	100 g	179	25 g (59%)	8.2 g (41%)	0 g (0%)
Low-fat 2% cottage cheese	4 oz	90	13 g (58%)	2.5 g (25%)	4 g (17%)
Tofu, extra-firm, silken	100 g	55	74 g (56%)	1.9 g (30%)	2 g (14%)
Low-fat Greek yogurt, plain	5.5 oz	119	16 g (56%)	3.2 g (24%)	6.4 g (21%)
1% milk, ultra-filtered	8 oz	101	13 g (55%)	2.5 g (22%)	6 g (23%)
Ground turkey, 7% fat, raw	133 g	200	25 g (52%)	11 g (48%)	0 g (0%)
Tofu, firm, silken	100 g	62	6.9 g (47%)	2.7 g (38%)	2.4 g (15%)
Peanut butter powder	12 g	50	6 g (47%)	1.5 g (24%)	4 g (29%)
Sardines, canned in oil	100 g	218	24 g (44%)	15 g (56%)	0 g (0%)
Ground beef, 20% fat, cooked	100 g	254	25 g (42%)	16 g (58%)	0 g (0%)
Ground turkey, 15% fat, raw	133 g	203	22 g (40%)	17 g (60%)	0 g (0%)
Parmesan cheese	1 oz	111	10 g (40%)	7.1 g (57%)	0.9 g (3%)
Sardines, canned in water	100 g	200	18 g (39%)	13 g (57%)	1.8 g (4%)
Eggs, raw	100 g	143	13 g (38%)	9.5 g (60%)	0.7 g (2%)
Edamame, shelled	100 g	118	12 g (38%)	5.3 g (35%)	9.4 g (27%)
Tofu, soft, silken	100 g	55	4.8 g (37%)	2.7 g (43%)	2.9 g (20%)
Low-fat kefir, plain	8 oz	98	8.6 g (37%)	2.3 g (21%)	11 g (42%)
Ricotta cheese, part-skim	4 oz	156	13 g (35%)	9 g (50%)	5.8 g (15%)
Tempeh, cooked	100 g	195	20 g (35%)	11 g (49%)	7.6 g (16%)
Light soy milk, unsweetened	8 oz	68	5.4 g (33%)	1.7 g (22%)	8 g (44%)
Mozzarella cheese	1 oz	85	6.3 g (32%)	6.3 g (65%)	0.7 g (3%)
Provolone cheese	1 oz	100	7.3 g (31%)	7.5 g (67%)	0.6 g (2%)
Goat cheese	1 oz	75	5.3 g (30%)	6 g (70%)	0 g (0%)
Gouda cheese	1 oz	101	7.1 g (30%)	7.8 g (68%)	0.6 g (2%)
Swiss cheese	1 oz	111	7.7 g (29%)	8.8 g (69%)	0.4 g (2%)
Turkey bacon, raw	28 g	56	3.7 g (28%)	4.7 g (72%)	0 g (0%)
Brie cheese	1 oz	95	5.9 g (26%)	7.8 g (73%)	0.1 g (1%)
Bleu cheese	1 oz	100	6.1 g (25%)	8.1 g (72%)	0.7 g (3%)

What are the benefits of high-protein, low-carb foods?

High-protein and low-carb foods can help improve and maintain healthy blood sugar levels (1, 2, 3). Healthy blood sugar levels help to prevent type 2 diabetes, heart disease, kidney disease, and blood circulation disorders. High-protein foods also help preserve and increase muscle mass which is important for metabolic health and osteoporosis prevention (4).

What are the risks of a high-protein, low-carb diet?

Impact on exercise performance

Eating too few carbohydrates can negatively impact exercise performance. The body prefers to use carbohydrates during exercise because they are quickly converted to ATP for energy (5).

During anaerobic exercise, like strength training, sprints, and other high-intensity, short-duration activities, the body uses carbohydrates almost exclusively for energy.

During aerobic exercise, like steady-state running, biking, swimming, and other moderate-intensity, long-duration activities, the body uses about 49% carbohydrates, 49% fat, and 2% amino acids for energy.

If your body doesn’t have enough carbohydrates available as glycogen in the muscle or glucose in the blood, your performance with anaerobic exercises will likely be diminished.

Additionally, during aerobic exercise, people who are not well-trained may have difficulty sustaining longer-duration exercise on a low-carb diet. People who are more aerobically fit and have greater metabolic flexibility will be able to rely more on fat for energy if their carbohydrate supply is limited.

Impact on muscle tissue

If carbohydrate intake is lower than what is needed to provide energy to the brain and nervous system, amino acids will be converted into glucose through gluconeogenesis in the liver which may require muscle breakdown.

If you are eating a low-carb diet, eating more protein may help to offset or prevent the breakdown of muscle tissue for energy. Generally speaking, however, carbohydrates help to spare muscle tissue, so low-carb diets are not ideal if you want to build muscle and increase strength (6, 7, 8).

How much protein should you eat each day?

The recommended intake of protein according to the Acceptable Macronutrient Distribution Range (AMDR) is 10-35% of total calories. For example, if you eat 2000 calories daily, an appropriate amount of protein is 200-700 calories or 50-175 grams daily.

A more precise way to calculate your protein needs is based on your weight. Most people benefit from eating 1.2-2.0 grams per kilogram (g/kg) of body weight. Our guide on recommended protein intake can help you determine your individual protein needs based on your lifestyle.

How much carbohydrate should you eat each day?

The recommended intake of carbohydrates according to the Acceptable Macronutrient Distribution Range (AMDR) is 45-65% of total calories. For example, if you eat 2000 calories daily, an appropriate amount of carbs is 900-1300 calories or 225-325 grams daily.

A more precise way to calculate your carbohydrate needs is based on your weight and intensity and duration of physical activity. Most people benefit from eating 3-5 g/kg of body weight, but people engaging in higher-intensity or longer-duration activities may require 6-12 g/kg (7). For example, if you weigh 150 lbs (or 68 kg), you would need 204-340 g/day of carbohydrates for low- to moderate-intensity activity that lasts around an hour (may be longer if intensity is low) (3-5 g/kg).

People with diabetes or other metabolic disorders may have different carbohydrate needs and should discuss this with a dietitian or other qualified health professional.

Which foods are high in protein and low in carbs?

Choosing low-carbohydrate proteins can help you meet your protein needs on a carbohydrate-restricted diet.

Low-carb protein sources include fish, shellfish, meat, poultry, low-sugar meat jerky, eggs & egg whites, dairy (like Greek yogurt, cheese, cottage cheese, and ricotta cheese), tofu, seitan, tempeh, and protein powder.

Moderate-carb protein sources include milk, soy milk, kefir, meat jerky, edamame, and peanut butter powder.

More high-protein food guides

• Master Your Macros: High-Protein, Low-Fat Foods
• Master Your Macros: High-Protein, High-Carb Foods
• High-Protein Milk
• High-Protein Vegan Snacks
• High-Protein Dairy-Free Snacks
• Protein Content of Foods
• Vegan Protein Sources Chart

Want to save this article? Click here to get a PDF copy delivered to your inbox.

And download the High-Protein, Low-Carb Foods List with Macros Breakdown here.

This page may contain affiliate links. If you choose to purchase after clicking a link, I may receive a commission at no extra cost to you.