Fitness trainer shares 10 low-calorie foods that contain more protein than a scoop of protein powder

-

(via google)

 Looking for protein sources other than protein powder? Find out the natural sources that you can add to your diet.


Protein is one of the macronutrients that has time and again been mentioned to be one of the top dietary priorities. Those who are on a weight loss or muscle-building journey religiously keep up with the daily target. One of the go-to protein sources lately has emerged to be protein powders, adding a scoop of whey to the protein shake. But while protein powder helps to meet the daily protein requirements, other whole food sources offer a good amount of protein too, sometimes even more.

Addressing this, Diarmid Murphy shared in an April 22 post about the other options of protein sources. He explained, “Whey is convenient, but whole foods can beat it gram for gram on both satiety and nutrient density.”


The other 10 low-fat foods


Here are the 10 low-fat food sources he shared, along with the protein content and nutritional value:

1. Egg whites

  • Protein: 10g per 100g (about 3 large whites)

  • Calories: 50

  • Pure protein, no fat, super versatile. Add to oats, scrambles, or shakes.

2. Canned tuna in water

  • Protein: 25g per 100g

  • Calories: 110

  • Lean, high-quality protein, perfect for on the go or meal prep.

3. Chicken breast (grilled or poached)

  • Protein: 30g per 100g

  • Calories: 165

  • Classic for a reason, extremely high protein-to-calorie ratio.

4. Low-fat cottage cheese

  • Protein: 11g per 100g

  • Calories: 90

  • Slow-digesting, great before bed, and surprisingly filling.

5. Canned salmon

  • Protein: 20-25g per 100g

  • Calories: 100-120

  • Great for salads, wraps, or quick meals

6. Turkey breast (deli or roasted)

  • Protein: 29g per 100g

  • Calories: 135

  • Lean, low-fat, and easy to prep ahead.

7. Icelandic Skyr

  • Protein: 11-13g per 100g

  • Calories: 60-70

  • Thicker than Greek yoghurt and usually higher in protein.

8. Zero-fat Greek Yoghurt (plain)

  • Protein: 10g per 100g

  • Calories: 60

  • High volume, high satiety - blend it, top it, mix it.

9. Cod or haddock (Grilled/Baked)

  • Protein: 20g per 100g

  • Calories: 90

  • Extremely lean fish with solid protein and minimal fat.

10. Prawns/shrimp

  • Protein: 24g per 100g

  • Calories: 99

  • Low-calorie, high-protein, and quick to cook.

Usually, one scoop is added to a protein shake, sometimes two. For context, a February 2025 report from Harvard Health stated that, depending on the brand, a single scoop can give anywhere between 15 to 30 grams of protein.

But if you include the above-mentioned whole food sources in your daily diet, like eggs for breakfast, Greek Yoghurt with berries for mid-morning snacks, low cottage cheese with wholegrain bread for snacks and shrimps for dinner, then you can actually reach your protein target more holistically. This way, you rely more on natural sources.

What should be the daily protein intake?

Protein's need is daily, but here's where the confusion lies- how much? Narrowing in on the specific amount isn't rocket science. It is simply a calculation.

In a HT Lifestyle interview with Dr Pratayksha Bhardwaj, a dietitian and weight management expert from March 2025, she explains that this protein requirement depends on several variables including age, activity level, gender, and health status. She provided these protein suggestions:

  • General recommendation: The Recommended Dietary Allowance (RDA) of protein for the average adult is approximately 0.8 grams of protein per kilogram of body weight. So, if you weighed 70 kg (154 lbs), you would need approximately 56 grams of protein per day. 

  • Active individuals: If you are someone who actively exercises regularly and participates in strength training or endurance athletics, you may need 1.2 to 2.0 grams of protein per kilogram of body weight for muscle repair and growth.

  • Pregnant or breastfeeding women: as a pregnant or breastfeeding woman you may require to increase your protein intake to approximately 1.1 grams per kilogram of body weight.

  • Older adults: As we age, our protein requirements may slightly increase as part of preventing muscle loss. The recommendation is around 1.0 to 1.2 grams of protein per kilogram.

It is better to list your suitable protein sources after an in-person consultation with a health professional, considering all lifestyle factors.

Comments

Post a Comment

Popular posts from this blog

Skipping Breakfast? Here’s How It’s Damaging Your Teeth and Smile 🦷

-
Image
  We’ve all heard that skipping breakfast is bad for health, but did you know it can also harm your teeth? Yes—your bright smile may be one of the first things to suffer when you ditch that morning meal. Whether it’s the office rush, a habit of drinking only coffee in the morning, or following intermittent fasting (16:8 method), many people skip breakfast without realising the silent damage it does to their oral health. According to Lt. Gen. Dr Vimal Arora, Chief Clinical Officer at Clove Dental, skipping breakfast is a big dental threat. Let’s break down why. ​​But this comes at the cost of your dental health, as Dr Arora said it backfires on you, despite the many benefits. He said, “Skipping breakfast leads to longer fasting windows, which alter the body’s internal rhythm. The result? Increased gastric acid production and a rise in GERD symptoms, especially in the morning. That lingering burning sensation you feel when you wake up? That’s stomach acid making its way into your oes...
Read more

Orthopedic doctor explains how desk jobs affects joints, warns against stiffness and weakness

-
Image
Desk jobs lead to joint stiffness and chronic pain, says orthopedic specialist. Make sure you take short breaks and exercise regularly to prevent damage. If your typical working day involves sitting for long hours on your chair, you may want to pay special attention to your overall health. While sitting may seem relaxing as compared to physical labour, it brings a hidden cost to physical health, particularly to our joints. According to Dr Ashish Mittal, Director and Unit Head - Department of Orthopaedics & Joint Replacement, Arthroscopy & Sports Injury - Max Hospital, Dehradun, long periods of desk work can subtly exacerbate chronic pain, muscular imbalances, and joint stiffness, particularly in the neck, shoulders, spine, hips, knees, and wrists. Side effects of desk jobs on joint health Desk-bound jobs limit mobility, which lowers blood flow and lubrication in the joints and increases their susceptibility to stiffness and degeneration over time, Dr Mittal tells Health Shots. ...
Read more

The cardiologist explains 'you have 2 hearts and when 1 heart weakens, the other pays the price': The second is in your…

-
Image
  (via google) The concept of having 'two hearts' might seem unusual, but it refers to the crucial role of the calf muscles in supporting cardiovascular health. Here's how. Cardiologist, Dr Dmitry Yaranov asked his Instagram followers to 'keep their calf muscles strong for life' in a post on August 27. Why? The cardiologist noted that by providing attention to calf health, we can support overall heart health and decrease our risk of cardiovascular disease.  He discusses how calf muscles are often referred to as the 'second heart' because of their importance in supporting blood circulation. In his post, Dr Yaranov said, “You don’t have one heart. You have two. The first is in your chest. The second is in your calves. Every step, every heel raise, every muscle squeeze pushes blood back to your real heart, keeps your circulation alive, and stops deadly clots from forming.” What happens when calf muscles weaken (via google) The cardiologist stressed on the need...
Read more