8 Best High Protein, Low-Carbs Foods, According to Nutritionists

8 Best High Protein, Low-Carbs Foods, According to Nutritionists

Well all know that the first time we go to a low carb diet it feels like EVERYTHING contains carbs. Which leads us to ask questions and go into spy mode with reading all food labels.

Low-carb diets are in a bit of a gray area because as Charlotte Martin, RDN, CPT stated, anything under 100 grams of net carbs per day fits the bill. Of course this varies depending on how extreme you want to go with your diet or go full-on Keto. But what are “net carbs”? All it is are carbs that your body actually absorbs and turns it into energy. 

Since our body can’t absorb fiber and some articles sugars you subtact them from total carbs to get a number of net carbs.

Whichever you prefer and like here at a list of 9 our top low carb high protein foods most recommended by nutritionists. 


Shrimp is seriously underrated as a lean protein source almost carb free. Shrimp get their pink color from an powerful antioxidant called astaxanthin, which is said to have skin and heart health benefits 

Per Serving (100 grams): 106 cals, 1.7 g fat, less than 1 g carb, 148 mg sodium, 20g protein



Scallops are another high protein, low-carb seafood item. “They’re a good source of potassium and magnesium, which are both important for heart and brain health, “ says Martin.

Per serving (3 oz): 90 cals, 0.5 g fat, 5 g carbs, 570 mg sodium, 17 g protein

Canned Tuna

Tuna is a great high protein yet low cost protein selection. It is easy to enjoy and fast to make. Just about two ounces of pure protein is an easy way to make any meal or snack high protein. 

Per 2-oz serving: 270 cal, 0.5 g fat, 0 g carbs, 230 mg sodium, 14 protein


Are you looking to try something new? Venison is an excellent source of protein that’s lower in fat compared to some other animal proteins,” says Martin. It also has less calories than beef and chicken and free from carbs.

Per 3 oz serving: 134 cals, 2.7 g fat, 0 g carbs, 46 mg sodium, 26 g protein


If tuna’s not your jam, halibut is a high quality source of protein with a milder flavor. Halibut contains good amounts of selenium and magnesium to help boost your immune system. 

Per 3-oz serving: 94 cal, 2 g fat (0.3 g sat), 0 g carb, 46 mg sodium, 18 g protein


If you are a vegetarian and you looking to try a low-carb, high-protein diet, than seitan is a must to try. “Made from wheat, seitan is the gluten protein that remains after wheat flour has been ‘washed,’” says Shaw. “You can use it in stir-fries, sandwiches and, really, any meat-based recipe you’re looking to turn vegetarian.” It tends to have high amounts of sodium so be mindful of adding more salt to it. And, of course, if you have celiac’s disease, stay clear.  

Per 2.5 oz serving: 90 cal, 1 g fat, 4 g carbs, 340 mg sodium, 17 g protein


We cant forget most popular protein source which has low fat contain in comparison of other meats allowing you to maintain a balance health. Great thing about chicken is that you can do salads, sandwiches, eat it plain or as a side with veggies. 

Per 3 oz serving: 140 cal, 3 g fat, 0 carbs, 63 mg sodium, 26 g protein.

Grass-Fed Beef

Beef is a great source of complete protein meaning it has all 9 essential amino acids that your body needs on a daily basis. It carb free and has many antioxidants for the body. Pair it with some veggies to add more volume with low amount of calories. That's the secrete to weight loss !

Per 4 oz serving: 157 cal, 7 g fat, 0 g carbs, 72 mg sodium, 24 g protein. 

Now that you have an idea of what protein options you can eat while on a low carb diet you can start prepping without worrying how you will get a high amount of protein in each meal. Time to crush your goals with these delicious protein foods.