Best High-Protein Low-Carb Foods (USDA Data, Ranked)

The Top 15: Protein per 100g (Under 5g Carbs)

What Qualifies as High-Protein Low-Carb?

There is no universal definition. The under-5g carb threshold used here is a practical cut-off: it captures foods whose carbohydrate contribution is low enough to fit even the most restrictive low-carb approaches. At this threshold, most cuts of meat, fish, shellfish, and eggs qualify automatically because they contain essentially zero carbohydrates in their cooked form. Dairy foods and plant proteins tend to carry more carbs, which is why the list thins out at the lower end. On the protein side, a useful rule of thumb is that anything above 20g per 100g is genuinely high-density — it means a typical serving contributes a meaningful amount of protein without needing to eat a large volume of food. The foods in the 10–20g range (eggs, cottage cheese, Greek yogurt, tofu) are moderate: still useful for building a high-protein day, but you need larger portions or stacking with other protein sources to hit aggressive targets in the 150–200g daily range. One nuance worth flagging: edamame comes in at 5.2g of carbs per 100g, which technically sits just above the 5g cut-off. It is included because the difference is negligible in practice — a 150g serving adds under 8g of carbs — and because its protein-to-calorie ratio is strong enough that excluding it would be misleading for anyone following a moderate low-carb approach rather than a strict ketogenic one.

Animal vs Plant Sources

Animal proteins dominate the upper half of the list for a straightforward reason: most cooked meat and fish contain zero carbohydrates. Muscle tissue is protein and fat, with no stored glycogen to speak of after cooking. That means chicken breast, turkey, beef, pork, salmon, and shrimp all clear the carb threshold with room to spare. The more interesting comparison is at the top: dry roasted soybeans at 43.3g of protein per 100g outrank every animal food on this list. They also qualify comfortably under the 5g carb threshold at 4.1g. The trade-off is caloric density — 451 calories per 100g versus 165 for chicken breast — which means you get roughly the same protein for more than twice the calories. In practice, soybeans work well as a snack or ingredient rather than a main protein source, but they are genuinely competitive on protein concentration. Edamame and tofu represent the more practical plant options for most people. Edamame has a texture and portability that makes it easy to add to meals. Tofu is the most versatile across cooking methods but the lowest in protein density on this list, which means portion size matters more. Eggs sit between the two categories. They are animal-derived but behave more like a building block than a standalone protein source. Two large eggs deliver around 13g of protein and 1g of carbs — a modest number that adds up when eggs anchor multiple meals in a day. Their cost and convenience make them practically universal in high-protein low-carb eating patterns.

By Practical Serving Size

Building a Day of High-Protein Low-Carb Meals

• Breakfast: 3 large eggs scrambled + 15g grated parmesan = ~25g protein, ~4g carbs, ~280 calories.
• Mid-morning: 28g dry roasted soybeans (small handful) = ~12g protein, ~1g carbs, ~126 calories.
• Lunch: 165g canned tuna (one can, drained) with leafy greens and olive oil = ~31g protein, ~2g carbs, ~230 calories.
• Snack: 170g plain 0% Greek yogurt = ~17g protein, ~7g carbs, ~100 calories.
• Dinner: 150g roasted chicken breast + 155g cooked edamame = ~65g protein, ~8g carbs, ~437 calories.
• Day total: approximately 150g protein, 22g carbs, 1,173 calories — leaving room to scale servings up or down depending on individual calorie needs.