25 Lean Protein Sources That Are Low in Carbs

If you’re looking to build muscle or lose weight, you need to eat plenty of protein. But if you’re also trying to limit your carb intake, finding good protein sources can be a challenge.

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That’s why we’ve put together this list of 25 lean protein sources that are low in carbs. These foods are all packed with protein, but they won’t spike your blood sugar levels like high-carb foods.

1. Chicken Breast

Chicken breast is a classic lean protein source for a reason. It’s high in protein and low in carbs and fat.

1 cooked chicken breast (3 ounces) contains:
- 26 grams of protein
- 0 grams of carbs
- 3 grams of fat

2. Turkey Breast

Turkey breast is another great lean protein source. It’s a bit lower in protein than chicken breast, but it’s also lower in fat.

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1 cooked turkey breast (3 ounces) contains:
- 24 grams of protein
- 0 grams of carbs
- 2 grams of fat

3. Fish

Fish is a great source of lean protein, omega-3 fatty acids, and other nutrients.

1 cooked salmon fillet (3 ounces) contains:
- 22 grams of protein
- 0 grams of carbs
- 6 grams of fat

4. Shellfish

Shellfish is another great option for lean protein. It’s high in protein and low in carbs and fat.

1 cup of cooked shrimp (4 ounces) contains:
- 21 grams of protein
- 1 gram of carbs
- 1 gram of fat

5. Eggs

Eggs are a versatile and nutritious food that’s high in protein and low in carbs.

1 large egg contains:
- 6 grams of protein
- 1 gram of carbs
- 5 grams of fat

6. Tofu

Tofu is a plant-based protein source that’s low in carbs and fat.

1/2 cup of firm tofu contains:
- 10 grams of protein
- 2 grams of carbs
- 4 grams of fat

7. Tempeh

Tempeh is another plant-based protein source that’s high in protein and low in carbs.

25 Lean Protein Sources That Are Low in Carbs

1/2 cup of tempeh contains:
- 16 grams of protein
- 9 grams of carbs
- 3 grams of fat

8. Seitan

Seitan is a plant-based protein source that’s made from wheat gluten. It’s high in protein and low in carbs and fat.

1/2 cup of cooked seitan contains:
- 21 grams of protein
- 4 grams of carbs
- 1 gram of fat

9. Quinoa

Quinoa is a grain that’s high in protein and low in carbs. It’s also a good source of fiber.

1 cup of cooked quinoa contains:
- 8 grams of protein
- 21 grams of carbs
- 2 grams of fat

10. Brown Rice

Brown rice is a whole grain that’s high in protein and fiber. It’s also a good source of complex carbohydrates.

1 cup of cooked brown rice contains:
- 5 grams of protein
- 45 grams of carbs
- 2 grams of fat

11. Lentils

Lentils are a legume that’s high in protein and fiber. They’re also a good source of iron and folate.

1 cup of cooked lentils contains:
- 18 grams of protein
- 40 grams of carbs
- 1 gram of fat

12. Beans

Beans are another legume that’s high in protein and fiber. They’re also a good source of iron, potassium, and folate.

1 cup of cooked beans contains:
- 15 grams of protein
- 45 grams of carbs
- 1 gram of fat

13. Nuts

Nuts are a healthy snack that’s high in protein and healthy fats. They’re also a good source of fiber, vitamins, and minerals.

1 ounce of almonds contains:
- 6 grams of protein
- 6 grams of carbs
- 14 grams of fat

14. Seeds

Seeds are another healthy snack that’s high in protein and healthy fats. They’re also a good source of fiber, vitamins, and minerals.

1 ounce of chia seeds contains:
- 4 grams of protein
- 12 grams of carbs
- 9 grams of fat

15. Protein Powder

Protein powder is a convenient way to get more protein in your diet. It’s available in a variety of flavors and can be added to shakes, smoothies, and other foods.