Quick answer: High-protein foods that are relatively low in calories include skinless poultry, white fish, shrimp, low-fat Greek yogurt, cottage cheese, egg whites, some tofu products, and other lean protein foods. Portion size and cooking method can change the calorie total substantially.
Protein can contribute to fullness, but no single food guarantees weight loss. Body weight is influenced by total energy intake, activity, sleep, medications, health conditions, and many other factors.
Lean poultry
Skinless chicken and turkey can provide substantial protein without a large amount of added fat when grilled, baked, or prepared with modest oil.
Fish and shellfish
White fish and shrimp are often relatively lean. Oily fish such as salmon contains more calories from fat but also provides useful omega-3 fats, so “lower calorie” should not be confused with “better.”
Greek yogurt and cottage cheese
Lower-fat versions can provide protein with relatively modest calories. Compare labels because added sugar and serving size vary.
Eggs and egg whites
Whole eggs contain protein, fat, and multiple nutrients. Egg whites are a lower-calorie way to add extra protein, but there is no need to avoid whole eggs solely because they contain fat.
Plant-based choices
Tofu, edamame, legumes, and seitan can all contribute protein. Their calorie and carbohydrate profiles differ, so choose based on the entire meal rather than a single nutrient.
Cooking method matters
A lean protein can become calorie-dense when deep-fried or served with large amounts of oil, cheese, or creamy sauce. That does not make those foods forbidden; it simply changes the meal’s energy density.
Build meals that are satisfying
Combine protein with vegetables, fruit, whole grains, legumes, or other fiber-rich foods according to your needs. Fullness is influenced by protein, fiber, food volume, sleep, and eating pace.
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Source
People with medical conditions affecting protein or calorie needs should use individualized advice.