Foods Low On Carbs And High On Protein

High Protein Low Carb Foods

High protein low carb food helps people who are looking for fat loss and muscle mass gaining. Some of the benefits of a protein-rich diet and top 10 protein-rich foods with low carbohydrates are mentioned below. An essential cornerstone of nutrition is protein. Protein helps to build and repair tissues, make enzymes, fortify bones, muscles, and cartilage. Nutritionists suggests that eating foods with high protein can increase satiety and helps burn fat.

High Protein Low Carb Foods

1.Tofu –

High Protein Low Carb Foods

An economical source of protein that is extremely versatile and can be a great alternative to meat is tofu. It also has a long shelf life and it can be a great option  when you want an easily available food for your meal. Additionally, you can also use tofu for smoothies for additional protein, or use it as 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.


One of the favorite breakfast food which is highly nutritious and full of good quality proteins are eggs. They are very versatile and can be easily incorporated in many ways into your daily diet. A large egg contains a good amount of vitamin D, which helps to improve bone and tooth health. They also are 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-

A high protein, low carb snack that offers heart-healthy fats and plenty of protein are nuts. Peanuts, pistachios, walnuts, and almonds are great bets for high-protein snacks. With almonds, you can make almond flour and almond milk. These can be easily incorporated in your keto diet meals.  

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


High Protein Low Carb Foods

Chicken is a high protein food. Chicken breast is an excellent source of lean protein. It has less saturated fat compared to other meats, which can help someone maintain a healthy weight. It can be added it to salads and sandwiches, or can be consumed 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 varieties of sugar-free Greek yogurts available in the market and that contain just a touch of sugar and others sweetened with Stevia or monk fruit to keep the carb content low without the use of artificial sweeteners. Search 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 has a high nutritional value. 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 is one of the dairy sources that you can add to your meals in order to make them cheesy and delicious. When mixed with tomato and basil, no one can resist this high-protein, low-carbohydrate snack!  A 30 grams serving of mozzarella contains 225 grams 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. It provides advantages especially for people who are working on losing weight or improving their health. However, cottage cheese calories and its nutritional value can vary depending on the kind that you buy. Fitness people can choose to eat cottage cheese as a snack or as a part of their meal because it is a convenient source of protein. One 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 FoodsSaltwater fish or tuna is easy to enjoy and keep on hand. Tuna is an easy choice to incorporate in any meal and is a high protein snack. Just make sure to purchase a low-mercury option while buying tuna. Pair it 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 the best source of protein. It is a brain-boosting protein. In particular, it is a fatty fish that 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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