A List of Best Protein Foods, Low Carb


  • Opting for a low-carb, high-protein diet can help you lose weight and manage your blood sugar.
  • Some healthy high-protein, low-carb foods include salmon, eggs and Greek yogurt.
  • For protein-rich, low-carb snacks, choose string cheese, almonds, or sunflower seeds.
  • Visit the Insider Health Reference Library for more tips.

Consume complex carbohydrates, as well as fiber, is an important part of a healthy diet. However, eating high amounts of processed, simple carbohydrates – such as processed foods, sweet drinks, and refined grains – can increase a person’s risk of type 2 diabetes and heart disease.

So, some opt for a low carb, high protein diet, which can help maintain a healthy weight o control blood sugar levels.

Typically low carb foods they are something you can consume in moderation that you will not lose more than 135 grams per day. Meanwhile, a protein-rich food it’s the one that contains about 10 grams per serving, he says Angie Ash, RDN, founder of Eleat Sports Nutrition.

Here are eight low-carbohydrate, high-protein foods to try to incorporate into your diet:

1. Low fat Greek yogurt

Sprinkle your Greek yogurt with some nuts for an increase in protein.

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Flat Greek yogurt is creamy and has a slightly spicy or sour taste. You can enjoy it alone with fruits and nuts or use it as a substitute for sour cream on your heels. Greek yogurt also makes a good base for condiments, smoothies, and other recipes that require milk or cream, he says. Cesar Sauza, a registered dietitian with AltaMed Health Services.

A cup of plain and fat-free Greek yogurt content:

  • 95 calories
  • 9.7 g of carbohydrates (3.5% DV)
  • 16 g of protein (32% DV)

2. Almonds

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Almonds are a quick and easy snack.

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Almonds can be high in calories, but they are also a great source of unsaturated fat, which you can helps lower cholesterol. Sprinkle them on oatmeal or accompany with cheese and raw vegetables for a snack.

An ounce of almonds content:

  • 164 calories
  • 6 g of carbohydrates (2% DV)
  • 6 g of protein (12% DV)

3. Sunflower seeds

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Make a whole mixture with nuts and seeds.

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Like almonds, sunflower seeds are high in calories and rich in healthy fats, which makes them filling, says Sauza. They also added a crunchy texture to salads, yogurt, or sprinkled on the fruit as a snack.

A quarter cup of sunflower seeds content:

  • 208 calories
  • 5 g of carbohydrates (1.8% DV)
  • 6 g of protein (12% DV)

4. Canned tuna

Tone salad

Use Greek yogurt instead of mayonnaise in your tuna salad to add protein.

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Tuna is a good source of heart-healthy omega-3 fatty acids, Says Sauza. Eat it with chopped vegetables, such as tomatoes, onions, coriander and peppers, or just with a little lime and salt.

It can make a tone content:

  • 121 calories
  • 0.1 g of carbohydrates (0% DV)
  • 27 g of protein (54% DV)

5. Salmon


Salmon is a delicious protein-rich dinner.

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Salmon has virtually no carbohydrates and is also a good source of vitamin B12. Grill or bake salmon and serve with roasted vegetables for a hearty meal. Alternatively, you can buy smoked salmon at the store to eat plain or add to salads.

Three ounces of salmon content:

  • 108 calories
  • 0 grams of carbohydrates (0% DV)
  • 17 g protein (34% DV)

6. Ovi


Make an omelette for a high-protein, low-carb breakfast.

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Eggs are rich in nutrients and are incredibly versatile. Swap them with vegetables for breakfast or hard boils to keep in the fridge for snacks.

An egg content:

  • 78 calories
  • 0.5 g of carbohydrates (0% DV)
  • 6 g of protein, which is about (12% DV)

7. The cheese

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Rope cheese is an easy way to increase your protein intake while on and off.

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Rope cheese is a great low carb option to eat on the go. You can also pair cheese with meat or vegetables for lunch or dinner.

A stick of mozzarella cheese content:

  • 79 calories
  • 0.9 g of carbohydrates (0% DV)
  • 8 g protein (16% DV)

8. Tofu


Tofu is made from soy that is rich in protein.

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Soy foods, such as tofu and tempeh, are good sources of protein – especially for vegetarians. Stir-fry tofu with vegetables for a delicious lunch or dinner.

Three ounces of tofu content:

  • 71 calories
  • 0.8 g of carbohydrates (0% DV)
  • 9 g of protein (18% DV)

Take away the Insider

Eating a diet high in protein, low in carbohydrates, can help maintain a healthy weight and manage blood sugar levels, but it’s not for everyone, says Sauza. Excess protein in the diet could damage to the liver or kidneys if done in the long run, and extreme low-carb diets like u keto diet it should not be done without the supervision of a dietitian or medical professional.

While increasing your protein intake and limiting carbohydrates can be part of a healthy diet, eating nutrient-rich foods from all food groups is more likely to ensure you get the vitamins and minerals you need.

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