25 High-Protein Low-Carb Foods That Keep You Full for Hours
Our registered dietitian shares her top picks for foods that can keep you full for longer.
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Not all carbs are created equal, and while some people need to watch their intake, whether to manage type 2 diabetes or support other health goals, carbs themselves are not the enemy. The real key is choosing foods that provide lasting energy and nourishment.
That's where low-carb, high-protein foods come in. They are filling and nutrient-dense, giving you more vitamins, minerals, and fiber for a satisfying solution. Protein supports healthy muscles and keeps your metabolism running smoothly, while fiber helps with digestion and keeps you feeling satisfied between meals. Including these foods makes it easier to maintain a balanced, sustainable diet without feeling deprived.
But the dietitians in the Good Housekeeping Institute Nutrition Lab stress that no single food group can do it all. Even the best low-carb, high-protein choices work best when they are part of a diet that includes a variety of foods from all food groups. Here are some of our favorite low-carb, high-protein foods that actually keep you full.
Sardines
Canned sardines are more than just a trend, they’re a protein-packed powerhouse. A half can provides about 11 grams of protein, plus selenium to support immunity, choline for brain health, and electrolytes like potassium and magnesium to balance sodium. Try them on toast, in salads, or blended into spreads for a quick, nutrient-dense boost. Their omega-3 fats also support heart and brain health, making them a true multitasker in your diet.
Nutrition facts (per 1/2 can): 96 cal, 5g fat, 141mg sodium, 0g carb, 0g fiber, 11g protein
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Ricotta
Ricotta can be more than a supporting actor in your recipes. A half cup of part-skim ricotta packs 14 grams of protein, plus calcium and vitamin D (which need one another for optimal absorption and work together for strong bones). It’s creamy, versatile, and perfect for both savory dishes and sweet treats. Adding it to baked goods, stuffed vegetables, or toast can boost protein while keeping recipes indulgent but nutritious.
Nutrition facts (per 1/2 cup serving): 171 cal, 9g fat, 123mg sodium, 6g carb, 0g fiber, 14g protein
Tofu
Firm tofu is a plant-based protein favorite. Just a quarter block delivers 14 grams of protein, and as a complete protein, it contains all nine essential amino acids your body can’t produce on its own. Tofu’s neutral flavor makes it easy to season, grill, or sauté in countless recipes.
Nutrition facts (per 1/4 block of firm): 117 cal, 7g fat, 101mg sodium, 2g carb, 2g fiber, 14g protein
Pistachios
Pistachios are one of the highest-protein nuts, offering 6 grams per ounce along with fiber, antioxidants, and sleep-supporting tryptophan. Shelling them before eating also encourages mindful snacking, which can help control portions. Enjoy them on their own, or add them to salads and baked goods.
Nutrition facts (per ounce): 159 cal, 13g fat, 0mg sodium, 8g carb, 3g fiber, 6g protein
Pork tenderloin
This lean cut delivers 25 grams of protein per serving and comes packed with selenium and zinc to support immunity, plus potassium and phosphorus to balance electrolytes. Roasting or grilling keeps it flavorful and healthy. Slice it for sandwiches, dice it into stir-fries, or enjoy it as the centerpiece of a low-carb dinner.
Nutrition facts (per 100g): 134 cal, 3g fat, 9mg sodium, 0g carb, 0g fiber, 25g protein
Tempeh
Tempeh is a fermented soy-based protein, providing 20 grams per 100 grams. It’s also rich in calcium and potassium, and its firm texture and mild flavor make it perfect for searing, grilling, or adding to stir-fries and sauces.
Nutrition facts (per 100g): 192 cal, 11g fat, 339mg sodium, 8g carb, 0g fiber, 20g protein
Shrimp
Seafood lovers, rejoice! Just three ounces of shrimp provides 17 grams of protein along with calcium and potassium. Shrimp is low in carbs, cooks quickly, and works in everything from salads to warm dishes. Try adding it to pasta, tacos, or grain bowls for a fast, filling meal.
Nutrition facts (per 3 oz serving): 72 cal, .4g fat, 101mg sodium, 0g carb, 5g fiber, 17g protein
Kefir
This fermented milk drink packs 9 grams of protein per cup and is full of probiotics to support gut health. Use it in smoothies, overnight oats, or drink it straight for a refreshing, nourishing boost. Its naturally tart flavor pairs well with fruit, just be mindful of pre-flavored varieties that may contain high amounts of added sugar.
Nutrition facts (per 1 cup serving): 104 cal, 2.5g fat, 97mg sodium, 11g carb, 0g fiber, 9g protein
Edamame
Edamame offers a filling combination of protein and fiber, with 13 grams of protein and 6 grams of fiber per cup. Magnesium in soybeans may also support mood regulation. They make a great snack on their own, or can be tossed into salads and grain bowls for texture, color, and nutrition.
Nutrition facts (per 1 cup serving): 130 cal, 6g fat, 7mg sodium, 9g carb, 6g fiber, 13g protein
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Cottage Cheese
A half cup of lower-sodium cottage cheese delivers up to 20 grams of protein, making it great for low-carb and high-protein breakfasts. Choose options with live cultures to support gut health, such as Good Culture's portable cups, and pair with berries or sliced vegetables for added fiber. It also works well as a topping for toast or a creamy addition to savory dishes like lasagna or stuffed peppers.
Nutrition facts (Good Culture Low-Fat Classic, 5.3 fl. oz.): 120 cal, 3g total fat, 2g sat fat, 20mg cholesterol, 460mg sodium, 3g total carb, 0g fiber, 3g total sugars, 0g added sugars, 19g protein
Peanuts and Peanut Butter
What can’t peanut butter do? It packs 8 grams of plant-based protein per 2 tablespoon serving, and nuts are rich in heart-healthy monounsaturated fats. Look for options with minimal added sugar and sodium; the ingredient list should include peanuts and maybe a little salt but that's it. Whole peanuts in the shell are also a protein-rich snack that forces you to slow down and eat more mindfully. Spread peanut butter on fruit, rice cakes, or in smoothies for a satisfying combo of protein, fiber, and healthy fat.
Nutrition facts (per 2 Tbsp. serving): 190 calories, 16g total fat, 3g sat fat, 0mg cholesterol, 110mg sodium, 7g carb, 3g fiber, 2g total sugars, 0g added sugars, 8g protein
Unsweetened Greek Yogurt
Choose plain, unsweetened Greek yogurt and look for options with at least five strains of live cultures. Packed with protein and probiotics, it supports gut health, digestion, and immunity. Non-fat options keep it lower in calories, while 1% or 2% adds a bit of fat to help keep you full. Enjoy it in parfaits, as a base for dressings, or even in baking for a creamy protein boost.
Nutrition facts (per 5.3 oz. container, plain, Fage): 100 cal, 3g total fat, 15mg cholesterol, 50mg sodium, 5g carbohydrate, 0g fiber, 15g protein
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Plain Skyr
Think of Skyr as Greek yogurt's protein-rich, overachieving cousin. This Icelandic-style fermented dairy product is even thicker and creamier thanks to an extensive straining process. It has a milder, less tangy flavor and is typically made with different cultures. It offers slightly more protein per serving than Greek yogurt, along with calcium to support bone health. Enjoy it on its own, with fruit, or blended into smoothies for a satisfying, low-carb, high-protein option.
Nutrition facts (per 5.3 oz. container, plain, Icelandic Provisions): 120 cal, 2.5g total fat, 10mg cholesterol, 55mg sodium, 8g carbohydrate, 0g fiber, 17g protein
Sunflower Seeds
Sunflower seeds are full of antioxidants and provide 5 grams of protein per ounce. They’re a versatile snack or salad topper, and sunflower seed butter is a nut-free, protein-rich alternative to peanut butter. Sprinkle seeds on oatmeal, yogurt, or roasted veggies for an added crunch and nutrient boost.
Nutrition facts (1 oz. dry roasted, unsalted): 165 cal, 14g total fat, 0mg cholesterol, 0mg sodium, 7g carb, 3g fiber, 5g protein
Soy Milk
Unsweetened soy milk contains 7–8 grams of protein per cup and is one of the few plant-based milks that contains a significant amount of protein. Fortified versions may also provide calcium and vitamin D. It works well in smoothies, coffee, or cereal to easily increase protein intake. Look for unsweetened versions that contain as few ingredients as possible.
Nutrition facts (1 cup): 93 cal, 5g total fat, 0.7g sat fat, 0mg cholesterol, 83mg sodium, 3g carb, 0g fiber, 8g protein
Salmon
Always a delicious choice, salmon comes with a myriad of health benefits, not to mention lots of protein. A 4-ounce salmon fillet has 26 grams! Aim for about 8–12 ounces of mixed seafood per week. Enjoy it baked, grilled, or pan-seared for a nutrient-rich meal that supports brain and heart health thanks to its omega-3 fatty acids. GH Seal Star MOWI salmon is a great option that's flavorful, tender, and flaky.
Nutrition facts (3 oz. fillet): 120 cal, 6g total fat, 47mg cholesterol, 37mg sodium, 0g carb, 0g fiber, 17g protein
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Hard Boiled Eggs
Often considered one of the best sources of protein available, eggs can supercharge your diet since they are an inexpensive, nutrient-dense, and versatile food. They’re affordable and packed with nutrients, including choline, which supports memory, mood, and muscle function. Two large eggs provide more than half your daily choline needs along with about 12 grams of protein. Hard-boiled eggs make a great snack, and scrambled or fried eggs can go great on everything from avocado toast to fried rice.
Nutrition facts (1 large egg): 70 cal, 5g total fat, 207mg cholesterol, 70mg sodium, 0g carb, 0g fiber, 6g protein
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Rotisserie Chicken
Rotisserie chicken is convenient, affordable, and packed with protein coming in at 24 grams per 3-ounce serving. Consider removing the skin for a leaner option. Enjoy it on its own, or dice or shred it to incorporate into salads, soups, and grain bowls. It’s a time-saving option for weeknight meals that doesn’t compromise nutrition.
Nutrition facts (3 oz., breast): 122 cal, 3g total fat, 73mg cholesterol, 279mg sodium, 0g carb, 0g fiber, 24g protein
Hemp Seeds
These seeds provide a whopping 10 grams of protein per ounce along with magnesium, zinc, iron, and calcium. They also contain soluble fiber that supports heart health. Sprinkle on yogurt, salads, smoothies, or even oatmeal to add a nutty flavor and boost protein intake.
Nutrition facts (3 tbsp.): 160 cal, 15g total fat, 0mg cholesterol, 1mg sodium, 3g carb, 1g fiber, 10g protein
Almonds
Almonds offer 6 grams of protein and 4 grams of fiber per ounce, along with heart-healthy fats. They are a true standout for their excellent vitamin E content, which is an important antioxidant that not only fights inflammation but also promotes healthy skin, nails and hair. They make a perfect snack on their own, or add to oatmeal, yogurt, or salads to boost satiety and flavor.
Nutrition facts (1 oz. or 23 almonds): 164 cal, 14g total fat, 0mg cholesterol, 0mg sodium, 6g carb, 4g fiber, 6g protein
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