3. Tuna
Serving size: 3 ounces (85 grams)
Calories: 122
Protein: 20 grams
Whether canned or fresh, tuna is a high-protein and versatile seafood that goes well in salads and sandwiches, making it an ideal choice for those seeking nutrient-dense options. “Canned tuna is a budget-friendly high-protein choice that’s also low in calories,” says Kunik. “It’s an easy and convenient way to get protein and omega-3 fatty acids in your diet.”
4. Edamame
Serving size: 100 grams
Calories: 140
Protein: 12 grams
This plant-based option is low in calories and a fantastic source of essential nutrients like vitamin K, antioxidants, and fiber. Use edamame beans as a protein source in a bowl or salad, or just enjoy them as a snack. “Keep a bag of shelled edamame in your freezer to toss into pasta, salads, or stir-fries,” recommends Kunik.