Best High Protein Low Carb Foods: Complete Ranked List

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

high protein low carb foods chicken eggs fish dairy

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The best high protein, low carb foods are: all meats and fish (25–34g protein, 0g carbs per 4oz), eggs (6g protein, 0.6g carbs each), Greek yogurt plain 0% (23g protein, 9g carbs per cup), cottage cheese (14g protein, 3g carbs per ½ cup), and hard cheeses (7g protein, 0–1g carbs per oz). Combining these foods at every meal delivers 80–120g daily protein with minimal carbohydrate impact.

📊 Quick Facts

•💪 Best animal proteins: Chicken/turkey (34g protein, 0g carbs per 4oz)
•💪 Best seafood: Tuna (22g protein, 0g carbs per 3oz)
•💪 Best dairy: Greek yogurt 0% (23g protein, 9g carbs per cup)
•💪 Best plant protein: Tempeh (16g protein, 6g net carbs per 3oz)
•⭐ Daily target: 1.2–2.0g protein per kg bodyweight
•❌ Avoid: Beans, legumes, grains for strict keto + high protein
•✅ Best snacks: Hard-boiled eggs, string cheese, canned tuna

Top 20 High Protein Low Carb Foods Ranked

Food (3–4oz serving)	Protein	Net Carbs	Calories
Chicken breast (4oz)	34g	0g	185 cal
Turkey breast (4oz)	34g	0g	180 cal
Canned tuna 5oz can	34g	0g	150 cal
Shrimp (4oz)	23g	0g	112 cal
Salmon (4oz)	25g	0g	232 cal
Beef sirloin (4oz)	25g	0g	207 cal
Greek yogurt 0% (1 cup)	23g	9g	130 cal
Cottage cheese (½ cup)	14g	3g	90 cal
Eggs (3 large)	18g	2g	216 cal
Tempeh (3oz)	16g	6g	165 cal

Based on general nutrition data. Net carbs = total carbs minus fiber.

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❓ Frequently Asked Questions (15)

Click any question to expand the expert answer

What are the best high protein low carb foods?

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Top high protein, low carb foods: chicken breast (31g protein, 0g carbs per 4oz), canned tuna (22g protein, 0g carbs per 3oz), eggs (6g protein, 0.6g carbs each), Greek yogurt 0% (23g protein, 9g carbs per cup), cottage cheese (14g protein, 3g carbs per ½ cup), shrimp (18g protein, 0g carbs per 3oz).

What foods are high in protein but low in carbs?

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All meats and fish are zero-carb with high protein: chicken breast, beef, pork, fish, shrimp, turkey. Eggs, cheese, and Greek yogurt are also low-carb with good protein. Edamame (11g protein, 8g net carbs) is the best plant-based high-protein low-carb option.

What are the best plant-based high protein low carb foods?

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Best plant-based high protein, low carb: edamame (11g protein, 8g net carbs per ½ cup), firm tofu (10g protein, 2g net carbs per 3oz), tempeh (16g protein, 6g net carbs per 3oz), seitan (25g protein, 4g carbs per 3oz — not gluten-free), lupini beans (13g protein, 2g net carbs per ½ cup).

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.