High Protein Low Carb Foods

Foods Low On Carbs And High On Protein


High protein low carb foods are ultimate for people looking to lose fat and gain muscle mass. Below mentioned are some of the benefits of a protein-rich diet and top 10 protein-rich foods with low carbohydrates. Protein is an essential cornerstone of nutrition. The body uses protein to build and repair tissues, make enzymes, and fortify bones, muscles, and cartilage. Nutritionists agree that eating high protein foods can increase satiety and help burn fat.

High Protein Low Carb Foods

1.Tofu –

High Protein Low Carb Foods

Tofu is an economical source of protein that is extremely versatile and can be a great alternative to meat. It also has a long shelf life like for few days you can keep it, so it can be a great option to keep in the refrigerator for when you want an easily available food for your meal. Add tofu to smoothies recipes for additional protein, or use it in a quick scramble instead of eggs. 

Per ½ cup serving: 181 cal, 11 g fat (2 g sat), 4 g carbs (1 g net carbs), 0 g sugar, 18 mg sodium, 3 g fiber, 22 g protein.


Eggs are one of the favorite breakfast food which is highly nutritious and full of good quality proteins. They are very versatile and can be incorporated in many ways into your daily diet. One large egg contains a good amount of vitamin D, which can improve bone and tooth health. Eggs are also an excellent source of choline which is an under-recognized nutrient important for memory.

Nutrition Per large egg: 72 cal, 5 g fat , 71 mg sodium, 0.4 g net carbs, 0.2 g sugar, 0 g fiber, 7 g protein


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3. Nuts-

Nuts are a high protein, low carb snack that offers heart-healthy fats and plenty of protein. In particular, peanuts, pistachios, walnuts, and almonds are great bets for high-protein snacks. You can make almond flour, almond milk with almonds. These items can be easily added to your keto diet meals. So  

A 100 gram of pistachios contains 20 gm and 10 gm fiber whereas walnuts contain a 100-gm serving of which contains 15 gm of proteins. Almonds contain 9g of protein and 2g of net carbs. 


High Protein Low Carb Foods

Chicken is a great high protein food. Noskin chicken breast is an excellent source of lean protein. It contains less saturated fat compared to other meats, which can help someone maintain a healthy weight.” Add it to salads and sandwiches, or eat plain or with some veggies as a meal or snack. 

Per 85 grams serving: 140 cal, 3 g fat (0.9 g sat), 0 g carbs  0 g sugar, 0 g fiber, 26 g protein

5.Greek yogurt-

Greek Yogurt on Keto

There are many sugar-free  Greek yogurts available in the market now, some with just a touch of sugar and others sweetened with Stevia or monk fruit to keep the carb content down without the use of artificial sweeteners,.”Look for varieties containing nine grams of sugar or less, and add in nuts or berries for added fiber.

Per 200ml  container (plain, low-fat): 146 cal, 4 g fat, 8 g carbs (8 g net carbs), 7 g sugar, 0 g fiber, 20 g protein


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Avocado is a nutritional powerhouse. Thanks to its high amount of fiber and heart-healthy monounsaturated fats. Avocados are a great addition to your diet.

Per avocado: 322 cal, 29 g fat (4 g sat), 17 g carbs, 1 g sugar,  14 g fiber, 4 g protein

7.Mozzarella cheese

mozzarella, tomatoes, cut

Mozzarella cheese one of the dairy sources to add to your meals to make them cheesy and delicious. When combined with tomato and basil, who can resist this high-protein, low-carbohydrate snack?  A 30g serving of mozzarella provides 225 g of high-quality protein with only one gram of carbohydrates.

Per 1-oz serving (part-skim): 72 cal, 5 g fat (3 g sat), 1 g carbs (1 g net carbs), 0.3 g sugar,  0 g fiber, 7 g protein


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8. Cottage cheese

Cottage cheese aka Paneer is a staple in many healthy eating plans. Paneer provides benefits especially for people who are trying to lose weight or improve their health. But cottage cheese calories and nutrition can vary depending on the type that you buy. Fitness persons eat choose cottage cheese as a snack or as part of a meal because it is a quick and convenient source of protein. A single serving of cottage cheese gives about 11 grams of the muscle-building nutrient.

A 100g of cottage cheese contains-84cal, Carbs-4.3g, Fats- 2.3g, 11g protein

9.Canned Tuna-

High Protein Low Carb Foods

Tuna a saltwater fish is easy to enjoy and keep on hand. Tuna is an easy choice to make any meal or snack high protein. Just make sure to purchase a low-mercury option while buying tuna. Pair with veggies, as a base for tuna salad, or use on sandwiches—it’s quite a unique and versatile ingredient.

Per 2-oz serving: 270 cal, 0.5 g fat (0 g saturated), 0 g carbs,0 g fiber, 0 g sugar, 230 mg sodium, 14 g protein

10. Salmon-

sea trout, seafood, salmon

If you’re on a high-protein, low-carb diet, fish is your best friend. Fish is a brain-boosting protein, and fatty fish, in particular, contains essential omega-3 fatty acids that are important for healthy arteries, reduced inflammation, and a healthy brain.

Per 3-oz serving: 177 cal, 11 g fat (3 g sat), 0 g carbs, 0 g fiber, 17 g protein.


Add on these best high protein low carb foods that you should include in your diet for healthy meals. It is still recommended to consult a health expert before starting on any diet, especially if it’s a fad diet.

So what’s stopping you from starting your own inspiring keto transformation? This is as easy as it gets, so what is your excuse now? Get yourself started today and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!


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