20 Underrated High Protein Low Calorie Foods You Didn’t Know About
If you think chicken breast and protein shakes are the only ways to get lean protein, you are missing out on a whole world of powerful, underrated options. High protein low calorie foods are the secret weapon for people who want energy, satiety, and fat loss without extra calories. In this guide, you will discover 20 underrated high protein low calorie foods that most people overlook, but can completely change the way you eat, feel, and perform.
Why High Protein Low Calorie Foods Are a Game Changer
Protein is the most satiating macronutrient, keeping you full longer and supporting muscle repair. Low calorie protein sources allow you to enjoy those benefits without the risk of overeating or weight gain. Research from Harvard Medical School and studies from the National Institutes of Health confirm that higher protein diets can increase metabolism, reduce cravings, and improve body composition. The problem is, many people rely only on common sources like eggs, chicken, or shakes. The reality is, there are many hidden gems you might not even know about.
The following list reveals 20 underrated high protein low calorie foods, complete with explanations of why they matter and how you can include them in your daily meals.
Pumpkin Seeds
Packed with 7 grams of protein per ounce and full of minerals like magnesium and zinc, pumpkin seeds are a crunchy, portable snack with fewer calories than processed chips.Tempeh
Unlike tofu, tempeh is fermented, giving it more protein density and gut health benefits. One cup has 30 grams of protein with around 190 calories.Quark
A European dairy product similar to Greek yogurt but creamier, quark delivers 15 grams of protein per 100 grams with very low calories.Mussels
Often ignored compared to shrimp or salmon, mussels are rich in protein (18 grams per 3-ounce serving) and packed with iron and omega-3s.Seitan
Made from wheat gluten, seitan is a plant-based protein powerhouse with 25 grams of protein per 100 grams, yet still low in calories when prepared without oil.Lupini Beans
These Mediterranean beans are surprisingly high in protein with 12 grams per cup, plus they are very low in carbs and calories.Sardines
Tiny but mighty, sardines have 23 grams of protein per can with fewer than 200 calories, plus essential omega-3s and vitamin D.Turkey Breast Jerky
Unlike traditional beef jerky, turkey jerky is leaner, with around 10 grams of protein per serving and fewer calories, making it a perfect on-the-go snack.Edamame
These green soybeans offer 17 grams of protein per cup and are quick to microwave, making them a great snack or side dish.Spirulina Powder
This blue-green algae is a superfood, providing 8 grams of protein in just two tablespoons, with barely any calories.Scallops
Delicate and often overlooked, scallops pack 20 grams of protein per 100 grams while being extremely low in fat and calories.Venison
Wild game like venison is leaner than beef, delivering 24 grams of protein per 3-ounce portion with far fewer calories than traditional red meats.Skim Milk Powder
An underrated pantry staple, skim milk powder provides concentrated protein and can be added to smoothies or oatmeal for a boost.Textured Vegetable Protein (TVP)
Often used in vegetarian dishes, TVP delivers 12 grams of protein per half-cup serving, with very low calories and zero fat.Octopus
Low in fat and surprisingly rich in protein (25 grams per 100 grams), octopus is a seafood option that keeps calories down while boosting nutrition.Hemp Seeds
Three tablespoons provide 10 grams of protein plus essential fatty acids, all for under 170 calories. Perfect for smoothies, salads, or oatmeal.White Fish (Cod, Haddock, Pollock)
These fish are leaner than salmon, providing 20 grams of protein per 3-ounce portion with less than 100 calories.Low-Fat Ricotta
Often dismissed as a “dessert cheese,” ricotta can actually be a protein star, with 14 grams of protein per half cup.Black Lentils
Higher in protein than other lentil varieties, black lentils provide 18 grams of protein per cooked cup with very modest calories.Crab Meat
Fresh crab is not just delicious, it is lean with 17 grams of protein per 100 grams and only about 100 calories.
How to Add These Foods to Your Daily Diet
Snack smart with seeds, edamame, or jerky instead of chips and cookies
Rotate different protein sources during the week to avoid boredom
Mix seafood like mussels or scallops into pasta or salads for a gourmet boost
Use plant-based proteins like tempeh, seitan, and lupini beans for variety
Boost smoothies with spirulina or skim milk powder for extra protein
The Hidden Danger of Ignoring Protein Variety
Relying on the same sources of protein daily can lead to nutrient gaps, digestive issues, and food fatigue. Worse, if you skip protein entirely, you risk muscle loss, energy crashes, and overeating high-calorie junk foods later in the day. By exploring underrated high protein low calorie foods, you protect your health and give your body the balance it truly needs.
Frequently Asked Questions
Are these high protein low calorie foods good for weight loss?
Yes, protein helps you stay full longer and reduces cravings, making it easier to maintain a calorie deficit.
Can vegetarians benefit from these underrated protein sources?
Absolutely. Foods like tempeh, seitan, lupini beans, hemp seeds, and TVP are excellent vegetarian options.
Which of these foods are best for quick meals?
Greek-style quark, jerky, canned sardines, edamame, and cottage cheese are fast and convenient.
Are seafood options like mussels and octopus safe to eat regularly?
Yes, they are rich in protein and micronutrients, but always choose fresh or frozen options to avoid excess sodium from processed versions.
What products are useful to stock at home for these meals?
Protein powders, skim milk powder, edamame packs, canned sardines, and turkey jerky are practical and easy to store.
How much protein do I need daily?
Most experts suggest 0.8–1 gram of protein per pound of body weight, depending on your activity level.
Tips and Warnings
Always choose lean cooking methods like steaming, boiling, or baking
Be careful of added sugars and oils in packaged protein snacks
Rotate both plant and animal protein sources for maximum nutrition
Watch sodium levels in canned seafood or jerky products
Final Thoughts 20 Underrated High Protein Low Calorie Foods You Didn’t Know About
Underrated high protein low calorie foods are the hidden gems of healthy eating. They save time, improve energy, and support weight management while keeping meals exciting. To maximize benefits:
Explore different protein sources beyond the usual chicken and eggs
Keep portable options like jerky, edamame, or sardines for busy days
Add nutrient-rich choices like spirulina, mussels, and hemp seeds for variety
Balance these proteins with vegetables, fruits, and whole grains for optimal health
Reference & Additional Reading
Inspired by studies and insights from:
www.health.harvard.edu
www.menshealth.com
www.healthline.com
www.womenshealthmag.com
www.ncbi.nlm.nih.gov
www.webmd.com
www.medlineplus.gov
www.tridenttech.edu
www.burnexia.com