Low Calorie High Protein Foods: A Plain Guide
A plain guide to protein foods that health agencies suggest, from beans and fish to lean meat and dairy, with tips to pick lighter options.
Key takeaways
- Beans, lentils, nuts, seeds, lean meats and poultry count as protein foods in Canada’s food guide.1
- Pulses such as beans, peas and lentils are low in fat, says the NHS.2
- The NHS advises choosing lean cuts of meat and mince.2
- The NHS advises at least 2 portions of fish a week, each 140 g.2
- Canned beans, peas and lentils can be bought low in sodium, or rinsed and drained to reduce sodium.1
This guide lists protein foods that health agencies point to. It does not give calorie counts or protein per calorie.
The foods at a glance
| Food group | Examples | Note |
|---|---|---|
| Pulses | Beans, peas, lentils | Low in fat.2 |
| Fish and seafood | Fish, seafood | At least 2 portions of 140 g a week, one oily.2 |
| Lean meat and poultry | Round and loin cuts, skinless poultry | Choose lean cuts.12 |
| Eggs and dairy | Eggs, lower-fat dairy | Part of a variety of protein foods.1 |
| Nuts, seeds and soy | Nuts, seeds, soy | Listed as protein options.3 |
Plant protein foods
Beans, lentils, nuts and seeds are protein foods in Canada’s food guide.1 The CDC also lists peas, legumes and soy as protein options.3
Plant-based protein foods can give more fibre and less saturated fat than other protein foods.1 The NHS says pulses are good alternatives to meat because they are low in fat.2
Fish, meat, eggs and dairy
The NHS says fish, eggs, meat and beans are good sources of protein, vitamins and minerals.2 It advises at least 2 portions of fish a week, which is 2 x 140 g, and one should be oily.2
For meat, choose lean cuts and mince.2 Canada’s food guide names round and loin cuts.1 It also suggests removing skin from poultry before cooking.1
Canada’s food guide suggests a variety of protein foods, including eggs and lower fat dairy.1 The NHS also suggests lower-fat and lower-sugar dairy where possible.2
How to choose and combine them
Here are simple ways to pick lighter protein foods. For more ideas, see our nutrition guides.
- Choose a variety of protein foods, including eggs and lower-fat dairy.1
- Pick lean cuts of meat and take the skin off poultry.1
- Choose lower-fat dairy when you can.2
- Buy canned beans, peas and lentils low in sodium, or rinse and drain them.1
Who should be careful
Canned beans, peas and lentils can be bought low in sodium, or rinsed and drained to reduce sodium.1 If you watch your salt, this is a simple step to take.
If you have a health condition or a special diet, ask a health professional before you change what you eat.
Frequently asked questions
What counts as a protein food?
The CDC lists eggs, poultry, seafood, red meat, beans, peas, lentils, legumes, nuts, seeds and soy.3
Are beans and lentils a good choice?
The NHS calls pulses good alternatives to meat because they are low in fat.2 Plant-based protein foods can also give more fibre and less saturated fat than other protein foods.1
How much fish should you eat?
The NHS advises at least 2 portions a week, each 140 g, and one of them oily.2
How can you cut sodium in canned beans?
Buy low-sodium cans, or rinse and drain the beans.1