If you are trying to lose fat, protein is your best friend. It keeps you full for longer, protects muscle while you eat less, and takes more energy to digest than carbs or fat. The trick is finding foods that give you a lot of protein without a lot of calories. Here are 30 that coaches rely on, most of which you can buy at a regular Indian grocery store.
Quick answer
The best high-protein, low-calorie foods are skinless chicken breast, white fish, prawns, egg whites, hung curd, low-fat paneer, soya chunks, tofu, sprouts and dal. Chicken breast leads the list at about 31 g of protein for 165 calories per 100 g cooked.
How to judge a “high protein, low calorie” food
A useful rule: look for at least 10 g of protein for every 100 calories. Chicken breast gives about 19 g per 100 calories. Paneer gives about 7 g. Both are good foods, but only one is truly lean.
Non-veg picks
| Food | Serving | Protein | Calories |
| Chicken breast, cooked | 100 g | 31 g | 165 |
| Prawns, cooked | 100 g | 24 g | 99 |
| Basa or tilapia, cooked | 100 g | 23 g | 120 |
| Tuna, canned in water | 100 g | 25 g | 116 |
| Egg whites | 4 large | 14 g | 68 |
| Whole eggs | 2 large | 12 g | 143 |
| Rohu, cooked | 100 g | 20 g | 120 |
| Pork tenderloin, cooked | 100 g | 26 g | 143 |
| Turkey breast, cooked | 100 g | 29 g | 147 |
| Salmon, cooked | 100 g | 22 g | 206 |
Salmon has more calories than white fish, but much of that comes from omega-3 fats that support heart health and recovery. Try a Norwegian Atlantic Salmon Fillet, or Pre-Sliced Salmon for a quick seared-salmon bowl.
Dairy picks
| Food | Serving | Protein | Calories |
| Hung curd or Greek yogurt (low-fat) | 150 g | 15 g | 90 |
| Low-fat paneer | 100 g | 20 g | 180 |
| Skimmed milk | 250 ml | 8 g | 85 |
| Cottage cheese (low-fat) | 100 g | 11 g | 80 |
| Buttermilk | 250 ml | 3 g | 40 |
Vegetarian picks
| Food | Serving | Protein | Calories |
| Soya chunks, dry | 30 g | 15 g | 105 |
| Tofu, firm | 100 g | 15 g | 145 |
| Moong sprouts | 1 cup | 7 g | 70 |
| Masoor or moong dal, cooked | 1 katori | 8 g | 120 |
| Rajma or chole, cooked | 1 katori | 8 g | 140 |
| Roasted chana | 30 g | 6 g | 110 |
| Edamame | 100 g | 11 g | 120 |
| Besan chilla | 1 medium | 7 g | 120 |
| Peanuts | 20 g | 5 g | 115 |
| Mushrooms | 1 cup | 3 g | 20 |
Snack picks
| Food | Serving | Protein | Calories |
| Sliced chicken breast | 50 g | 15 g | 83 |
| Boiled eggs | 2 | 12 g | 143 |
| Protein-rich chana chaat | 1 bowl | 9 g | 150 |
| Hung curd dip with veggie sticks | 1 bowl | 8 g | 80 |
| Paneer tikka | 4 pieces | 10 g | 140 |
All values are approximate and vary by brand, cut and cooking method.
Making these foods work for weight loss
- Cook with less oil. A tablespoon of oil adds about 120 calories. Grill, bake, air fry or use a measured teaspoon.
- Watch the gravies. A lean protein in a cream-and-butter gravy stops being a low-calorie meal.
- Build the plate. Half vegetables, a quarter lean protein, a quarter grains.
- Keep one ready protein at home. Hunger plus an empty fridge is how most diets break.
FAQs
What is the lowest calorie, highest protein food? Among common foods, egg whites, prawns and skinless chicken breast give the most protein per calorie.
Is paneer good for weight loss? In moderation. Regular paneer is high in fat; low-fat paneer is a better pick.
Which Indian food has the most protein? Among everyday staples, chicken, fish, eggs, paneer and soya chunks give the most.
The easiest item on this list
Chicken breast tops the list but takes the most work to cook well. Meatigo’s Everyday Chicken Breast comes pre-marinated with 32 g of protein per 150 g pack: slice it into salads, wraps and bowls. For variety, the Everyday Chicken Steak packs the same 32 g.
