Protein is one of the three important macronutrients that provide us with calories (the other two being carbohydrates and fat.) It’s used in many bodily functions including cell maintenance and repair, blood clotting and the production of antibodies. It’s the primary component of many body tissues such as skin, hair and muscle. Protein is also digested more slowly than carbohydrates, which helps increase feelings of satiety — aka satisfying your hunger.
Protein can be found in a variety of foods including fish, poultry, meats, legumes, soy, nuts, seeds and dairy. Lesser amounts of protein can also be found in whole grains and vegetables. If you are following a low-carb diet, but looking to up your protein intake to build muscle, recover from an injury or aid in weight loss, there are many options to choose from. Below is a list of some of my favorite high-protein, low-carb choices.
Chicken
This lean protein is a go-to protein source for good reason. A 4-ounce serving of chicken will give you 26 grams of protein for a minimal 120 calories (and no carbs!). Chicken is also versatile and goes with almost any type of cuisine.
Cottage cheese
In an age when enthusiasm for cultured dairy is pretty high, cottage cheese is making a comeback. A 1/2-cup serving of cottage cheese contains about 100 calories, 12 grams of protein and 5 grams of carbs. It is also a versatile ingredient that can be used as the base for a sweet or savory meal, and makes a great dip for veggies.
Eggs
Who doesn’t love eggs? They’re an easy, nutrient dense and wallet friendly way to pack in protein, as well as a dose of satiating fat, with trace amounts of carbohydrates. With 6 grams of protein per egg, you can easily get a hefty dose through a simple, super healthy two-egg breakfast with sautéed greens.
Grass-fed beef
A 4-ounce serving of grass-fed beef has 22 grams of protein and no carbohydrates. Grass-fed and free-range means that the meat comes from cows that graze freely on grass for their entire lives. This kind of beef is the best choice, thanks to a healthier fat profile and more antioxidants. The meat from cattle that eat only grass contains two to three times the amount of conjugated linoleic acids (CLAs) compared to grain-finished beef. CLAs are healthy fats associated with reduced cancer risk, reduced cardiovascular disease risk, and better cholesterol levels.
Hemp seeds
Three tablespoons of hemp seeds contain about 160 calories, 10 grams of protein and just 2 gram of carbs. You’ll also get 240 milligrams of potassium and 15-20% of your daily iron needs (depending on the brand). It’s hard to find that much nutrient density in a single food. Hemp has a beautiful ratio of the common omega-3 and omega-6 fatty acids, but it is also loaded with the less commonly found stearidonic acid (SDA) and gamma linoleic acid (GLA). You need these fatty acids to fight inflammation and protect your heart and immune system. They are a simple and nutritious addition to your morning smoothie or oatmeal.
Peanut butter
I never met a nut butter I didn’t love. Whether you’re a peanut butter lover, an almond butter addict or a cashew connoisseur, opt for natural nut butters made from just one ingredient: nuts! One, 2-tablespoon serving puts about 8 grams of protein on your plate with 6 grams of carbs.
Pumpkin seeds
Pumpkin seeds are a nutrient-packed ingredient to use all year long — not just after you carve a pumpkin! These small, but mighty, seeds pack in 9 grams of protein in a 1-ounce serving and also contain important minerals such as zinc, magnesium and iron. They are also are a good source of healthy fats and add a nice crunch to just about any dish for only 4 grams of carbs per shelled serving.
Salmon
This fish is a delicious source of omega-3’s (important for metabolism!) and protein, with about 17 grams per 3-ounce serving and no carbohydrates. When purchasing salmon, make sure you opt for the wild-caught variety. It’s sustainable and can actually provide more nutritional benefit than farm-raised options. Salmon is also a protein source that can be quick and easy to get on the table on a hectic weeknight with a recipe like this parchment-baked salmon.
Spirulina
This green algae is popular with wellness advocates — and for good reason. Gram-for-gram, spirulina may be the single most nutritious food on the planet. The quality of the protein in spirulina is considered excellent; comparable to eggs. It contains all the essential amino acids that you need: You’ll find 4 grams in a tablespoon of dried spirulina (and less than 2 grams of carbs). It has a strong flavor, so mask it in a smoothie — it also adds a fun blue hue!
Tempeh
Not only is tempeh a source of gut-friendly probiotics, but it’s also packed with plant-based protein. Try experimenting with new meal options, like a tempeh breakfast hash, tempeh bacon or tempeh stir-fry. Not familiar with the ingredient? Check out this guide to tempeh. You’ll get about 15 grams of protein and 13 grams of carbs in a 4-ounce serving.
Tofu
Looking to switch up your usual egg scramble? Try tofu. I love sautéing crumbled tofu with colorful veggies such as bell peppers, onions and spinach for a high-protein, egg-free breakfast. Don’t forget to add flavor your tofu with spices such as turmeric, black pepper, cumin and garlic. Tofu contains about 20 grams of protein and less than 4 grams of carbs in a 1/2-cup serving.
Yogurt
All yogurt serves up protein, but strained options like Greek yogurt or Icelandic skyr are the highest in protein. Opt for an unsweetened version to avoid added sugars, then incorporate your own natural sweeteners, like fresh fruit and cinnamon. You’ll get more than 15 grams of protein and 5 grams of carbs per ¾-cup serving, depending on the brand.
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Black beans
Beans contain more carbohydrates, but they are a great way to get in plant protein and fiber. A ½-cup serving contains 7.5 grams of protein and 7.5 grams of fiber and 20 grams of carbs. They’re also jam-packed with phytonutrients including anthocyanins and quercetin, both of which act as antioxidants. Black beans do contain more carbohydrates than other forms of protein but that comes with all that fiber and additional nutrients. Definitely worth adding to your plate!
Chickpeas
Similar to black beans, this legume is higher in carbs than other protein options, but it’s also packed with protein, fiber and antioxidants. These little legumes are a great addition to soups and salads, especially if you’re trying to reduce your intake of animal protein. They contain about 7–9 grams of protein per ½-cup serving and 20 grams of carbs.
Lentils
Lentils are a no-brainer for those looking to up their plant-protein consumption (which really should be all of us). Unlike animal proteins that deliver saturated fat — the type of fat that can raise our bad LDL cholesterol — plant-based proteins like lentils are free of saturated fat. Again, this option is higher in carbohydrates but also dietary fiber, which is critical for stabilizing blood-sugar levels as well as (you guessed it!) helping to lower bad LDL cholesterol levels. A 1-cup serving of cooked lentils will provide 18 grams of protein with 40 grams of carbs.
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Fruit often gets a bad rap because it's sweet and not low in carbs. But nature's candy delivers more than just carbs in the form of natural sugar. Fruits are packed with important vitamins and minerals, plus fiber. Fiber helps slow the absorption of sugar into your bloodstream so you're less likely to experience blood sugar spikes and lows too. Plus, eating fruit is actually associated with a lower risk of diabetes. If you're watching your carb intake, you may be wondering which fruits are lowest in carbs. Here we rank fruit based on how many carbs you'll get.
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We've ranked these common fruits based on a recommended serving size, but also provide information about how many carbs per 100 grams of fruit (about 3.5 ounces) to give you a better understanding when you're (literally) comparing apples to oranges. Here they are ranked from lowest-carb fruit to highest-carb fruit.
Perfect for a hot summer day, watermelon is one of the lowest-carb fruits on this list. It can help quench your thirst and is an excellent source of vitamin C. You may be surprised to learn that watermelon has more beta carotene than berries; it's the pigment that gives the melon its red color.
Recipe to try: Watermelon Fruit Pizza
1 cup chopped watermelon: 11 grams carbs, 46 calories.
100 grams: 8 grams carbs, 30 calories.
2. Strawberries
Strawberry-Chocolate Greek Yogurt Bark
Strawberries are low in carbs, but they also provide 163% of your daily dose of vitamin C. Research has shown they can help promote heart health and stabilize blood sugar levels as well. Check out our 18 Best New Strawberry Recipes here.
Recipe to try: Strawberry-Chocolate Greek Yogurt Bark
1 cup sliced strawberries: 13 grams carbs, 53 calories.
100 grams: 8 grams carbs, 32 calories.
3. Cantaloupe
If you don't regularly enjoy it already, cantaloupe is worth a spot in your eating pattern. It is an excellent source of vitamin C and potassium, which help support healthy immune function and promote heart and muscle health. Eat cantaloupe in slices or cubes, or add it to your favorite smoothie.
1 cup cubed cantaloupe: 13 grams carbs, 54 calories.
100 grams: 8 grams carbs, 34 calories.
4. Peach
Peach & Roasted Beet Salad
Peaches taste like the epitome of summer. They're delectably sweet and juicy and have only 15 grams of carbs per one medium peach. Enjoy peaches out of hand or add them to a rainbow fruit or leafy green salad for extra sweetness.
1 medium peach: 14 grams carbs, 58 calories.
100 grams: 10 grams carbs, 42 calories.
5. Raspberries
Cocoa-Chia Pudding with Raspberries
1 cup raspberries: 15 grams carbs, 64 calories.
100 grams: 12 grams carbs, 52 calories.
6. Orange
Orange-Walnut Salad with Chicken
Oranges are a popular snack choice, and for good reason. They are accessible and easy to find at most grocers, and they are perfect for people watching their carb intake, like those with diabetes. One medium orange contains 15 grams of carbs and 70 milligrams of vitamin C (116% of your daily needs).
1 medium orange: 15 grams carbs, 62 calories.
100 grams: 12 grams carbs, 47 calories.
7. Blueberries
While blueberries have slightly more carbs than raspberries, they are just as nutritious as their red-colored counterparts. They help promote heart health, support healthy aging and can even help improve your memory. Eat them as they are or add them to desserts, salads and more.
Recipe to try: Purple Fruit Salad
1 cup blueberries: 21 grams carbs, 84 calories.
100 grams: 15 grams carbs, 57 calories.
8. Pineapple
Pineapple & Avocado Salad
One cup of pineapple has 22 grams of carbs. This tropical fruit provides minerals like copper that helps with forming and strengthening bones, alongside ample vitamin C and fiber. Eat pineapple in slices or cubes, in salsa or grilled.
Recipe to try: Pineapple & Avocado Salad
1 cup cubed pineapple: 22 grams carbs, 82 calories.
100 grams: 13 grams carbs, 50 calories.
9. Mango
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Mangoes are slightly higher in carbs, with 25 grams per cup, but that doesn't make them any less nutritious. Loaded with vitamin A, mangoes can help keep skin healthy and promote healthy aging. Enjoy the healthy fruit in one of our mango recipes.
1 cup chopped mango: 25 grams carbs, 99 calories.
100 grams: 15 grams carbs, 60 calories.
10. Cherries
Cherry-Berry Oatmeal Smoothie
Depending on the variety and ripeness, cherries can be sweet and tart. They are so versatile that you can eat them alone or add them to savory or sweet recipes. Cherries are packed with nutrients that may help regulate blood pressure and keep your skin and immune system healthy among other benefits.
1 cup cherries: 25 grams carbs, 97 calories.
100 grams: 16 grams carbs, 63 calories.
11. Apple
Despite being a higher-carb fruit, apples are a low-glycemic food that offers 4 grams of fiber. The fiber present in apples doesn't only fill you up, but it also slows down the absorption of carbs, preventing the sudden spikes, making apples a perfect healthy midafternoon snack.
1 medium apple: 25 grams carbs, 95 calories.
100 grams: 14 grams carbs, 52 calories.
12. Banana
Sprouted-Grain Toast with Peanut Butter & Banana
Though they may be high in carbs, bananas are a highly nutritious fruit. Bananas contain fiber, potassium and some magnesium, phosphorus, vitamin B6 and vitamin C. Not to mention, bananas are the top-selling fruit in the US. Their affordability is one of the reasons why people add them to their grocery cart.
1 medium banana: 27 grams carbs, 105 calories.
100 grams: 23 grams carbs, 89 calories.
13. Grapes
Chicken, Fennel & Grape Quinoa Salad
While grapes might have the highest carb content of any fruit on this list, they are full of polyphenols, a group of antioxidants that may fight off free radicals that can damage body cells. Don't let their high carb content deter you from enjoying them; if you are watching your carb intake, eat them in smaller portions to reap their potential protective benefits for the heart and eyes.
1 cup: 28 grams carbs, 108 calories.
100 grams: 18 grams carbs, 69 calories.
Bottom Line
It's recommended that you eat 2 cups of fruit per day as part of a healthy diet. And variety is important to get the health benefits of each fruit. Certain colors provide certain benefits—orange for eyesight and purple for brain health, for example—so choose your favorite fruits but mix them up. Fruit is a good carb and the kind you should be eating. And skip fruit juice if you're worried about carbs. Just 1 cup has 25-plus grams of carbohydrates and none of the beneficial fiber.
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