9 high-protein, low-calorie foods that are perfect for healthy snacking

When it comes to healthy eating and weight loss, protein is more than just a nutrient — it’s an important part of how our bodies work and a great tool to help you reach your goals.

But what exactly makes protein so special? Let’s unpack this.

The importance of protein

“Protein is the building block of all cells in the body. When you digest protein, it is broken down into individual amino acids. These amino acids, in particular, branch chain amino acids (BCAAs) are metabolised in skeletal muscle and support muscle protein synthesis. This is what helps with muscle growth and maintenance,” said Emily Belluco, a registered nutritionist and health coach at Juniper.

These amino acids are the building blocks of your body’s structure, from repairing tissues to building muscle. Plus, protein is important for overall health and energy levels, making it a key component of any healthy diet.

Protein’s role in weight loss

Protein is important for weight loss because it helps with two key factors — appetite and calorie burn.

Sustained satiety

One of the biggest challenges of any weight loss journey is hunger. Research shows that protein reduces levels of the hunger hormone ghrelin and increases levels of peptide YY, a hormone that makes you feel full.

This means that high-quality protein-rich meals can help curb hunger and reduce the likelihood of snacking. So much so that increasing your protein intake from 15 per cent to 30 per cent of your daily calories can lead to a reduction of up to 441 calories per day without intentionally restricting your diet.

Boosted metabolism

Protein has a unique thermic effect, meaning your body burns more energy — and calories — to digest and process it. 

“About 8 to 15 per cent of the calories we burn per day simply comes from the calories we burn from digesting food, known as the thermic effect of food,” said Belluco.

“By eating higher protein diets, you can manipulate this equation to work even more in your favour. Protein has the highest thermic effect compared to fats and carbs, so including a source of protein with each meal will help give you a metabolic boost.”

Muscle mass preservation

When you’re trying to lose weight, a calorie deficit can sometimes cause your body to burn muscle for energy instead of fat, but protein can help prevent this from happening.

“Eating enough protein is vital for maintaining and building lean muscle mass. The more muscle mass you have, the higher your basal metabolic rate will be, meaning you’ll be burning more calories, even at rest,” said Belluco.

This not only helps you lose fat instead of muscle, but it also improves your overall body composition, leading to long-term health benefits.

How much protein do you need?

Protein needs vary depending on age, sex, and activity level, but a general guideline for weight loss is to aim for 1.2 – 1.6 grams of protein per kilogram of adjusted body weight per day.

“This target can be easily achieved by spreading out your protein intake evenly across three main meals and one to two snacks per day. We generally recommend main meals to have at least 30g of protein and snacks to have at least 10-15g of protein,” said Belluco.

It’s also worth noting that animal-based protein sources tend to have higher bioavailability than plant-based sources. If you’re following a plant-based diet, consider adding protein supplements to your routine to ensure you’re getting enough.

Is all protein the same?

Protein isn’t just about how much you eat; it’s also about quality. Proteins are either ‘complete’ or ‘incomplete’ depending on their amino acid profile.

Complete proteins contain all nine essential amino acids your body needs. Great sources include meat, eggs, dairy, soy, quinoa, and amaranth.

Incomplete proteins, found in legumes, nuts, seeds, and whole grains, may be missing one or more essential amino acids. But you can create a complete protein profile by combining these foods (like rice and beans).

To get the most out of your weight loss and nutritional goals, make sure your diet includes a mix of complete and complementary protein sources.

9 high-protein, low-calorie foods to snack on

Need some protein inspiration? Here are some great options that are high in protein and low in calories:

1. Greek yoghurt (low-fat, unsweetened): Rich in protein and calcium, perfect with fruit or a drizzle of honey for a nutritious and satisfying snack.
2. Cottage cheese (low-fat): Packed with protein (about 10g per 100g), it pairs well with fresh vegetables or fruit.
3. Hard-boiled eggs: A classic, portable protein snack with only about 70 calories per egg.
4. Lentils and chickpeas (roasted): A crunchy, plant-based option that’s high in fibre and protein to keep you full longer.
5. Edamame: Lightly salted or steamed, this complete plant-based protein is perfect for vegans.
6. Almonds: A handful of almonds is calorie-conscious and provides vital nutrients like healthy fats and protein.
7. Turkey slices: Lean protein perfect for quick bites or paired with whole-grain crackers.
8. Tuna pouches (in water): Convenient and nutrient-dense, a tuna pouch offers a substantial protein boost for very few calories.
9. Protein bars: A grab-and-go solution when you need a satisfying snack on the run. Just be mindful of added ingredients.