You may follow a high-protein diet that limits carbohydrates to lose weight. A low-carb diet is also low in sugar, as sugar -- along with starches and fiber -- is a form of carbohydrate. Most animal sources of protein offer little carbohydrates or sugar, while providing all the essential amino acids your body cannot produce on its own. Before following any diet plan, consult with your physician.
Poultry
Chicken, turkey and game birds, such as pheasant, contain about 9 g of protein in each 1 oz. Poultry contains no carbohydrates. Choose skinless white meat when possible to keep your saturated fat intake under control.
Eggs
One whole egg contains 6 g of protein with 0.4 g of carbohydrates. Eggs do not contain any sugar. If you are concerned about cholesterol, use only the whites which offer about 3 g of protein each.
Fish
In 1 oz. of cooked fish, such as tilapia or salmon, you get 7 g of protein. Shellfish provides between 5 and 6 g of protein in each 1 oz. While most fish and shellfish contains no carbohydrates, oysters, with 3.2 g of carbs in 1 oz. -- and mussels, with 2 g of carbs in each 1 oz. -- are an exception.
Meats
Beef, bison, elk, pork and lamb contains between 7 and 9 g of protein in 1 oz. Lean cuts of these meats, including tenderloin, round steak and flank steak, are lowest in calories and saturated fat. None of these meats contains any notable carbohydrates or sugar. Read the labels on deli meat, sausage and hot dogs -- these foods may contain added sugar or carbohydrates.
Natural Whey
Whey protein comes from the liquid left over during cheese making. Producers dehydrate and pulverize the liquid to leave a powder you can mix into smoothies or baked goods. Natural whey protein powder or powders flavored with artificial sweeteners contain no carbohydrates and 15 to 25 g of protein in a serving. Some brands of whey protein contain added sugar and carbohydrates, so read labels carefully.
Cheese
Milk and yogurt contain about 8 g of protein in 1 cup, but contain about 13 g of carbs from sugar. Cheese is low in sugar and carbohydrates. A 1 oz. piece of cheddar cheese has no carbohydrates, but 7 g of protein. Some cheeses, such as goat cheese with 5 g of protein in 1 oz., contain less protein. Cheese is high in calories and can be high in saturated fat.
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