The benefits of high-protein, low carb foods

“Typically, protein-rich foods take longer to digest,” says Kristen Smith, a registered dietitian. “So increasing your consumption of protein-rich foods, increases satiety and can, therefore, aid in weight-loss because you can become more satisfied by eating less food.” Also, by eating fewer carbs, your body can learn to burn more fat as fuel, while excessive carb intake can cause your body to store more fat, Smith explains.

Research also shows that a low-carb diet can help increase your daily energy expenditure (or calories burned) when looking to maintain weight loss. And studies back up the fact that eating plans high in protein can increase satiety and help control the number on the scale.

But two important caveats come up when you turn mostly to high-protein, low-carb foods. For starters, you still need to pay attention to saturated fat – too much is bad for heart health – and those with kidney disease should probably avoid this plan, Smith says.

Also, without many carbs in your diet, you might start craving ingredients like pasta, bread and potatoes. “If you follow a diet and it provides results but leaves you feeling unsatisfied or craving more, then it might not be the diet for you,” says Angel Planells, a registered dietitian and nutritionist. In other words, make sure you stick to a diet plan that works for you, featuring foods that leave you satisfied, not deprived. For specific ingredient suggestions, we rounded up the high-protein, low-carb foods to add to your meal plan, according to Planells and Smith.


Serving size: 1 large hardboiled or scramble

6 g protein; <1 g carbs

Not just a breakfast food, hardboiled eggs taste great on salads or as a stand-alone snack. Both Smith and Planells recommend it as a top food to choose.

Chicken breast

Serving size: 85 grams

20 g protein; 0 g carbs

An easy addition to salads, grain bowls or as a main meal, chicken breast will fill you up thanks to that high-protein content. Aim to keep portions the size of your fist to get your fill and use healthier cooking methods (baked, roasted, grilled, etc.) versus frying.

Ground turkey

Serving size: 85 grams

23 g protein; 0 g carbs

Another poultry product packed with protein, ground turkey offers a lean alternative to many red meats. Plus, you can put it in tacos, breakfast hash or turn it into healthy burgers.

Lean beef

Serving size: 85 grams

25-30 g protein; 0 g carbs

Look for cuts with less fat, like sirloin or top round roast, says Smith. This cuts down on the saturated fat while keeping protein high.

Canned tuna

Serving size: 85 grams

20 g protein; 0 g carbs

A super convenient source of protein, because there’s no cook time! Opt for tuna canned in water and you get all of the protein, without all of the fat from oil. In just 85 grams, you’ll find less than three grams of fat.

Greek yoghurt

Serving size: 1 container (about 200 grams)

20 g protein; 8 g carbs

It’s best to go for a plain flavour than those filled with fruit (aka sugar), as that will cause the carb content to skyrocket. Add your own seasonings, like cinnamon or a dash of almond butter.


Serving size: ¼ cup

9 g protein; 6 g carbs

Toss peanuts in a trail mix or eat them right out of the shell, just make sure you check the sodium on the label. The same goes for peanut butter – look for labels with no sugar, salt or oil added, Smith says.


Serving size: 1 cup

3 g protein; 6 g carbs

If you’re looking for a veggie that offers a few more grams of protein than others, this green will do the trick, says Planells. While it is higher in carbs, it’s important to eat non-starchy greens, so keep it on your list of go-to foods when going high-protein, low-carb.

String cheese

Serving size: 1 package (typically 24 g)

7 g protein; 1 g carbs

Grab a stick of mozzarella as a protein pick-me-up when you’re on the move – it’s the perfect savoury snack, says Smith. The hit of fat content will help keep you full, too.


Serving size: ½ cup

10 g protein; 2 g carbs

Get your fill of high-protein, low-carb foods with an animal-free ingredient. This option, made of soy, offers a high serving of plant-based protein.

Hemp seeds

Serving size: 3 tbsp

10 g protein; 3 g carbs

Easily tossed into a salad or on top of soup, these little seeds add a slightly nutty flavour and crunchy texture to any dish.


Serving size: 1 tbsp

2 g protein; 5 g carbs

Made of protein-rich chickpeas, hummus offers a dash of the macronutrient in each dip.