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Detailed List of High Protein Low Carbohydrate Foods

author image Zoe Glass
Zoe Glass has been writing journalism, essays and fiction since 2001. Her articles have been featured in publications including literary journals "Beatdom" and "Denali," the music magazine "Mixmag" and the London newspaper "Snipe." Glass holds a Bachelor of Arts in English from the University of Pennsylvania and is studying for a Master of Letters in writing at the University of Glasgow.
Detailed List of High Protein Low Carbohydrate Foods
A close-up of a green salad with tuna and egg. Photo Credit: igorr1/iStock/Getty Images

Eating plenty of high-protein, low-carbohydrate foods is a good step toward having a healthier diet and improving your fitness and well-being. However, not all high-protein, low-carb foods are created equal. Many foods that fit this criteria are also high in fat--for example, bacon, steak, butter and cheese. While focusing on getting lots of protein and minimal carbs, choose foods that also keep your fat intake at a sensible level.

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Economical, versatile and easily available, tuna is a classic low-carb, high-protein food. According to the National Marine Fisheries Service, a 100g serving has no carbohydrates and 23g of protein. Use tuna in pasta bakes, casseroles, on salads or as a topping for baked potatoes or open-faced sandwiches.

Cottage Cheese

Unlike most other types of cheese, cottage cheese is comparatively low-fat, as well as being low-carb and high in protein, according to "The New York Times." It is also one of the easiest types of cheese to adapt to different recipes, both sweet and savory. Use it as a low-calorie substitute for ricotta in lasagna, to make dips or whiz it up with fruit and enjoy for breakfast or as a dessert.


According to the American Egg Board, eggs contain “almost every essential vitamin and mineral needed by humans”--and they have less than 1/2g of carbohydrate per egg, and 6g of protein. You can serve eggs at any meal, and they feature in a wide variety of ethnic foods. For maximum protein intake and minimal fat, use just the egg whites.


One cup of low-fat yogurt has 25 percent of your daily protein requirement, and just 5 percent of your carbohydrate allowance, according to World's Healthiest Foods. It also provides B vitamins and is high in minerals including calcium--with more than 30 percent of your daily recommended allowance--and phosphorus and iodine. Be sure to choose plain, unsweetened yogurt, however, as fruit yogurts tend to have a high sugar content.


According to Harvard's Brigham and Women's Hospital, poultry, along with fish, is the leanest animal source of protein. To maximize the health benefits, focus on including low-fat poultry such as chicken breast and turkey in your diet, as other types of poultry such as duck and goose are much fattier--and more expensive. Skin your meat and eat white meat for the highest protein with lowest fat and carbohydrate count.

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