This is the list of the best 5 High Protein Low Calorie Foods That Are Easily Available in India and in your neighborhood also.
Even though protein is an important component of a well-balanced diet, it can sometimes be accompanied by excessive amounts of fat and calories.
Fortunately, there are a variety of lean animal and plant sources of protein available to assist you in meeting your quota of protein consumption.
Aside from its essential roles in the development and maintenance of muscle and tissues in your body, as well as its role in the regulation of many bodily processes, protein also promotes satiety (a feeling of being full) and may aid in the management of your weight.
Our list of top 5 High Protein Low Calorie Foods starts with:
When it comes to protein, a 6-ounce (170-gram) serving of Greek yogurt contains 15–20 grams, compared to only 9 grams in a serving of traditional yogurt. That’s why we’ve started our list of High Protein Low Calorie Foods with it.
This is due to the method by which Greek yogurt is produced. Straining removes the liquid whey, which results in a more concentrated product with more protein, as well as a thicker and creamier finished product.
If you’re looking for the least amount of calories and fat, plain, nonfat Greek yogurt is a good choice. A 6-ounce (170-gram) serving has 100 calories.
Low-fat plain Greek yogurt, which contains 3 grams of fat and 125 calories per 6-ounce serving, is also a healthy option to include in your diet. By choosing plain, you can avoid the use of unnecessary sweeteners and customize the flavor with your own fruit.
Also, read Top 5 Healthy Snacks for weight loss.
Second in the list of High Protein Low Calorie Foods is:
2. Chicken Breasts
Cooked chicken or turkey breast contains approximately 30 grams of protein per 3.5-ounce (100-gram) serving size.
If you want the leanest meat possible, avoid dark meat cuts such as drumsticks and thighs. The breasts, breast tenderloins (tenders), and wings are all considered white meat.
Also, avoid eating the skin — 3.5 ounces (100 grams) of roasted chicken breast with the skin contains 200 calories and 8 grams of fat, whereas the same amount of skinless, roasted chicken breast contains 165 calories and 3.5 grams of fat, according to the American Heart Association
Depending on your preference, you can remove the skin before or after cooking; the fat savings will be virtually the same either way. It is important to note that poultry cooked with the skin on retains more moisture.
Next in the list of High Protein Low Calorie Foods is:
Cottage cheese/Paneer is a low-effort food that is high in protein.
1/2 cup (4 ounces or 113 grams) of low-fat (2 percent milkfat) cottage cheese has 97 calories, 2.5 grams of fat, and 13 grams of protein per serving, according to the USDA.
Single-serve containers, flavored options, and the addition of live and active probiotic cultures are some of the latest cottage cheese trends.
In addition to protein, 1/2 cup of cottage cheese contains approximately 10–15 percent of the recommended daily intake (RDI) for calcium. Some food scientists have recently suggested that manufacturers should include vitamin D, which aids calcium absorption, in their products, despite the fact that this is not currently the norm.
If there is one disadvantage to cottage cheese, it is that a half-cup contains approximately 15–20 percent of the daily sodium allowance (salt). If you’re trying to reduce your sodium intake, one study suggests that rinsing cottage cheese for three minutes can reduce its sodium content by approximately sixty percent.
Fourth on our list of High Protein Low Calorie Foods is:
If you are trying to avoid eating animal products, tofu is a particularly good source of protein. Tofu is low in calories and high in protein, with a serving of 3-ounce (85-gram) tofu providing 45 calories and 1.5 grams of fat, as well as sufficient amounts of all essential amino acids.
Tofu is available in a variety of textures, which you can select depending on how you intend to prepare it. For example, firm or extra-firm tofu can be substituted for meat when baking, grilling, or sautéing, but soft or silken tofu can be used in creamy soups or desserts.
Last in the list of High Protein Low Calorie Foods That Are Easily Available is:
5. Peanut Butter (High Protein Low Calorie Foods)
Although peanut butter’s natural oil is heart-healthy, it contains a high number of calories. Just 2 tablespoons (32 grams) of regular peanut butter contains approximately 190 calories, 16 grams of fat, and 8 grams of protein, all of which are beneficial. That’s why we’ve included it in our High Protein Low Calorie Foods list.
Unsweetened powdered peanut butter is a low-calorie alternative to regular peanut butter. During the processing, the majority of the fat is squeezed out. A 2-tablespoon serving contains only 50 calories and 1.5 grams of fat, but it contains 5 grams of protein.
To use the powder as a substitute for peanut butter, mix it with a small amount of water at a time until it has a consistency that is similar to regular peanut butter. Keep in mind that it will not be as creamy as you might expect.
Powdered peanut butter that has been reconstituted is particularly good for dipping apples, bananas, or even dark chocolate for a special treat. Alternatively, you can incorporate the dry powder into smoothies, shakes, oatmeal, and pancake and muffin batters.
Our list of High Protein Low Calorie Foods That Are Easily Available ends here. Thanks for reading so patiently.