Low Calorie Foods With Protein

You need to get 10 to 35 percent of your calories from protein, according to the University of Illinois McKinley Health Center. Most Americans easily meet their protein needs with their usual intake. Protein is an essential nutrient needed for the growth and repair of tissue. It is also needed to support the immune system and to help form enzymes and hormones. With the growing obesity epidemic, lean low-calorie sources of protein can help you meet your needs without consuming too many calories.

Meats

Meats, including beef, pork, fish and poultry, are the primary sources of protein in the diet. Animal proteins are a source of fat in the diet and can be high in calories. Lean low-calorie meat choices include beef round, beef tenderloin, beef sirloin, pork tenderloin, pork chop, fresh ham, lamb chop, poultry without the skin and fish. A 1 oz. serving of these lean meats contains 45 calories and 7g of protein, according to MayoClinic.com. Egg whites, egg substitutes, low-fat hot dogs, oysters, lean luncheon meats, shellfish and sardines are also low-calorie sources of protein.

Dairy

Another source of protein in the diet is dairy. Dairy can also be a source of fat and calories. To limit your calorie intake, choose low-fat and fat-free dairy products. One cup of skim milk contains 90 calories and 8g of protein, according to the U.S. Department of Agriculture's Nutrient Database. Low-fat cheese, with less than 3g of fat per ounce, and fat free cottage cheese, cheese and yogurt are also low-calorie dairy sources of protein.

Legumes

Legumes are also a source of protein in the diet. Low-calorie choices include beans and peas. A 1/2 cup of cooked lentils contains 100 calories and 8g of protein, according to "Krause's Food, Nutrition and Diet Therapy." A 1/2 cup of cooked chickpeas, black beans, great northern beans, lima beans and pinto beans contains about 90 calories and 7.5g of protein. Soybeans, a non-meat source of complete protein, contains 90 calories and 10g of protein in a 1/2 cup serving.