High-Protein Low-Carb Foods: Full List and Low-Carb Grocery Guide

01Animal

Animal sources (approximate values per 100 g cooked)

• Chicken breast: about 30 g protein, 0 g carbs.
• Turkey breast: about 29 g protein, 0 g carbs.
• Lean beef: about 26 g protein, 0 g carbs.
• Pork tenderloin: about 26 g protein, 0 g carbs.
• Tuna (canned in water): about 25 g protein, 0 g carbs.
• Salmon: about 22–25 g protein, 0 g carbs, plus omega-3 fats.
• Shrimp/prawns: about 24 g protein, under 1 g carbs.
• White fish such as cod: about 20–23 g protein, 0 g carbs.
• Eggs: about 6 g protein and under 1 g carbs per large egg.

02Dairy

Dairy and cheese

• Plain Greek yoghurt: about 10 g protein and 4 g carbs per 100 g.
• Cottage cheese: about 11 g protein and 3–4 g carbs per 100 g.
• Parmesan: about 35 g protein per 100 g, almost no carbs.
• Cheddar: about 25 g protein, under 1 g carbs per 100 g, but high in saturated fat.
• Skyr and quark: high-protein, low-sugar options when unsweetened.
• Flavoured yoghurts often contain added sugar, so check labels.

03Plant

Plant-based sources

• Firm tofu: about 12–17 g protein and 2–3 g carbs per 100 g.
• Tempeh: about 19 g protein and around 9 g carbs, much of it fibre.
• Seitan: about 25 g protein; carbs vary by brand.
• Edamame: about 11 g protein and 9 g carbs, of which around 5 g fibre.
• Hemp seeds: about 30 g protein and under 10 g carbs per 100 g.
• Pumpkin seeds: about 30 g protein per 100 g with moderate carbs.
• Peanuts and almonds: about 21–26 g protein, with moderate carbs and fibre.
• Beans and lentils are high in protein and fibre but higher in carbs; see vegetables high in protein.

04Carb free

Carb-free foods

• Plain meat, poultry and fish.
• Eggs (almost carb-free).
• Butter, olive oil and other oils.
• Many hard cheeses (almost carb-free).
• Water, black coffee and plain tea.
• Herbs and most spices in typical amounts.
• Remember that most vegetables are low in carbs and should still be included.

05Grocery

Low-carb grocery list

• Protein: chicken, turkey, fish, canned tuna and salmon, eggs, tofu, tempeh.
• Dairy: Greek yoghurt, cottage cheese, hard cheese, milk or unsweetened soy drink.
• Vegetables: leafy greens, broccoli, cauliflower, courgette, peppers, mushrooms, tomatoes, cucumber.
• Fats: olive oil, avocados, nuts, seeds.
• Fruit: berries in moderate portions.
• Extras: herbs, spices, mustard, vinegar, unsweetened nut butters.

06Meals

Meal and snack ideas

• Breakfast: Greek yoghurt with berries and seeds, or an omelette with spinach and feta.
• Lunch: chicken or tofu salad with olive oil dressing.
• Dinner: salmon with roasted vegetables, or a stir-fry with prawns and greens.
• Snacks: boiled eggs, cottage cheese, edamame, a handful of nuts, cheese with cucumber.
• More ideas in snacks high in protein.

07Needs

How much protein do you need?

The standard reference intake for adults is about 0.75–0.8 g of protein per kilogram of body weight a day. Needs are higher for older adults, people recovering from illness and those doing resistance training. A meta-analysis found that protein intakes beyond about 1.6 g per kilogram a day did not add further gains in muscle mass in people doing resistance training. Spreading protein across meals helps with fullness and muscle maintenance.

08Diabetes

Low-carb eating and diabetes

A consensus report from the American Diabetes Association concluded that reducing overall carbohydrate intake has the most evidence for improving blood glucose in people with diabetes, while noting that several eating patterns are acceptable. Low-carb diets can lower blood sugar quickly, so people taking insulin or some tablets may need their medication adjusted to avoid hypoglycaemia. See our guide to a diet for type 2 diabetes.

09Balance

Keeping a low-carb diet healthy

• Prioritise fish, poultry, eggs, dairy and plant proteins over processed meats.
• Include plenty of non-starchy vegetables for fibre.
• Choose unsaturated fats from olive oil, nuts and fish.
• Limit processed meats such as bacon and sausages.
• Drink enough water.
• Very low-carb diets may cause constipation, headaches or fatigue at first.

10Labels

Reading labels for protein and carbs

• Check “carbohydrate” per 100 g and per portion; “of which sugars” shows added and natural sugars.
• Fibre is listed separately in many countries; in the US it is included in total carbs.
• Protein bars and “keto” snacks can be high in sugar alcohols and saturated fat.
• Flavoured yoghurts, marinated meats and sauces may contain hidden sugar.
• Plain, minimally processed foods are usually the simplest choice.
• Compare brands; protein and carb content can vary widely for tofu, seitan and protein yoghurts.

11Summary

Key points to remember

• Meat, fish, eggs and dairy are naturally high in protein and low in carbs.
• Tofu, tempeh, edamame and seeds are good plant options.
• Include vegetables and healthy fats for balance.
• Talk to a professional before major diet changes if you have a medical condition.