Key Takeaway: Protein stimulates the release of satiety hormones (PYY, GLP-1) while suppressing the hunger hormone ghrelin. It also burns 20–30% of its own caloric content through digestion (TEF).
Top High-Protein, Low-Calorie Food Sources
| Food Item | Serving Size | Protein (g) | Calories | Protein:Calorie Ratio |
|---|---|---|---|---|
| Chicken Breast (Skinless) | 150g (Cooked) | 46g | 240 kcal | ~77% |
| Egg Whites | 200g (Liquid) | 22g | 100 kcal | ~88% |
| Non-Fat Greek Yogurt | 170g (1 Cup) | 18g | 100 kcal | ~72% |
| White Fish (Cod/Haddock) | 150g | 35g | 160 kcal | ~87% |
| Low-Fat Cottage Cheese | 150g | 18g | 120 kcal | ~60% |
CAL AI MEAL TRACKER
Track Your Calories & Macros Without Stress
No manual math or tedious typing. Snap a quick photo of your meal and let our vision AI calculate calories, protein, carbs, and fats instantly.
Scientific References & Clinical Studies
- The role of protein in weight loss and maintenance — Am J Clin Nutr, 2015
Related Nutrition Guides & Tools
The Ultimate Guide to Macro Tracking for Beginners
Macros • 9 min
The Thermic Effect of Food (TEF) and Metabolism
Metabolism • 6 min
KI-GESTÜTZTER ERNÄHRUNGS-TRACKER
Calorie Counter & Makro-Tracker
Fotografieren Sie Ihr Essen und lassen Sie unsere Vision-KI Kalorien und Makros in unter 2 Sekunden berechnen.
Wissenschaftliche Referenzen & Studien
- Self-monitoring in weight loss: a systematic review — J Am Diet Assoc.
- Dietary energy density and behavioral compliance — Lancet Diabetes Endocrinol.