{"id":4604,"date":"2025-07-25T21:34:10","date_gmt":"2025-07-25T19:34:10","guid":{"rendered":"https:\/\/madebymary.se\/?p=4604"},"modified":"2025-08-20T21:47:47","modified_gmt":"2025-08-20T19:47:47","slug":"mat-med-mycket-protein-och-lite-kalorier-nyckeln-till-viktkontroll-och-muskelbygge","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/mat-med-mycket-protein-och-lite-kalorier-nyckeln-till-viktkontroll-och-muskelbygge\/","title":{"rendered":"Mat med mycket protein och lite kalorier"},"content":{"rendered":"<p>Mat som inneh\u00e5ller mycket <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> men samtidigt lite <a href=\"https:\/\/madebymary.se\/en\/vad-ar-kalorier\/\">kalorier<\/a> \u00e4r avg\u00f6rande f\u00f6r den som vill bygga muskler, <a href=\"https:\/\/madebymary.se\/en\/ga-ner-1-kg-i-veckan\/\">g\u00e5 ner i vikt<\/a> eller helt enkelt h\u00e5lla sig m\u00e4tt l\u00e4ngre utan att \u00f6ver\u00e4ta. <a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">Proteinrika<\/a> och kalorifattiga livsmedel ger kroppen byggstenar f\u00f6r muskler och en stabil blodsockerniv\u00e5, samtidigt som de g\u00f6r det enklare att ligga p\u00e5 kaloriunderskott.<\/p>\n<h3>Varf\u00f6r protein med f\u00e5 kalorier \u00e4r s\u00e5 effektivt<\/h3>\n<p>Protein har den h\u00f6gsta m\u00e4ttnadsgraden av alla makronutrienter. Det betyder att man k\u00e4nner sig m\u00e4ttare l\u00e4ngre j\u00e4mf\u00f6rt med samma m\u00e4ngd kalorier fr\u00e5n fett eller kolhydrater. Dessutom kr\u00e4ver kroppen mer energi f\u00f6r att bryta ner och tillgodog\u00f6ra sig protein, vilket kallas den termiska effekten av mat (TEF). Cirka 20\u201330 % av proteinets energi g\u00e5r \u00e5t i sj\u00e4lva matsm\u00e4ltningen, j\u00e4mf\u00f6rt med ca 5\u201310 % f\u00f6r kolhydrater och 0\u20133 % f\u00f6r fett.<\/p>\n<h3>B\u00e4sta animaliska proteink\u00e4llor med l\u00e5gt kaloriinneh\u00e5ll<\/h3>\n<ul>\n<li><strong>Kycklingbr\u00f6st<\/strong> \u2013 ca 110 kcal och 23 g protein per 100 g. En klassiker f\u00f6r b\u00e5de viktminskning och muskelbygge.<\/li>\n<li><strong>Kalkonbr\u00f6st<\/strong> \u2013 n\u00e5got magrare \u00e4n kyckling, ofta under 100 kcal per 100 g med 22\u201324 g protein.<\/li>\n<li><strong>Torsk och vit fisk<\/strong> \u2013 endast 80\u201390 kcal per 100 g med 18\u201320 g protein. Extremt l\u00e5g i fett och d\u00e4rf\u00f6r idealisk f\u00f6r kalorisn\u00e5la m\u00e5ltider.<\/li>\n<li><strong>Tonfisk i vatten<\/strong> \u2013 110 kcal och 24 g protein per 100 g. Praktiskt och h\u00e5llbart p\u00e5 burk.<\/li>\n<li><strong>\u00c4ggvita<\/strong> \u2013 n\u00e4stan rent protein, ca 45 kcal och 10 g protein per 100 g. Perfekt att blanda i omelett eller pannkakor.<\/li>\n<li><strong>Magert n\u00f6tk\u00f6tt (t.ex. innanl\u00e5r, rostbiff)<\/strong> \u2013 120\u2013140 kcal per 100 g, men med hela 20\u201325 g protein.<\/li>\n<\/ul>\n<h3>Vegetabiliska alternativ med h\u00f6gt protein och f\u00e5 kalorier<\/h3>\n<ul>\n<li><strong>Edamame (gr\u00f6na sojab\u00f6nor)<\/strong> \u2013 ca 120 kcal och 11 g protein per 100 g. Dessutom rikt p\u00e5 fibrer.<\/li>\n<li><strong>Linser<\/strong> \u2013 115 kcal och 9 g protein per 100 g kokt. Ger l\u00e5ng m\u00e4ttnad och bra f\u00f6r blodsockret.<\/li>\n<li><strong>Tofu (fast variant)<\/strong> \u2013 ca 80 kcal och 8 g protein per 100 g. Mild smak som suger \u00e5t sig kryddor.<\/li>\n<li><strong>Seitan (vetegluten)<\/strong> \u2013 140 kcal och 25 g protein per 100 g. V\u00e4ldigt h\u00f6g proteinhalt f\u00f6r att vara vegetabilisk.<\/li>\n<li><strong>Gr\u00f6na \u00e4rtor<\/strong> \u2013 80 kcal och 5 g protein per 100 g. L\u00e4ttillg\u00e4ngligt och fiberrikt.<\/li>\n<\/ul>\n<h3>Mejeriprodukter med mycket protein och lite kalorier<\/h3>\n<ul>\n<li><strong>Kvarg (naturell, l\u00e4ttvariant)<\/strong> \u2013 ca 60 kcal och 10 g protein per 100 g. Mycket popul\u00e4rt som mellanm\u00e5l.<\/li>\n<li><strong>Grekisk yoghurt (0\u20135 % fett)<\/strong> \u2013 60\u201395 kcal per 100 g och 9\u201310 g protein.<\/li>\n<li><strong>Cottage cheese (keso)<\/strong> \u2013 ca 90 kcal och 11 g protein per 100 g. En m\u00e5ngsidig klassiker.<\/li>\n<li><strong>Proteinberikade mj\u00f6lkdrycker<\/strong> \u2013 ofta runt 50\u201370 kcal per 100 ml och 10 g protein.<\/li>\n<\/ul>\n<h3>Smarta tips f\u00f6r att f\u00e5 in mer protein utan extra kalorier<\/h3>\n<ul>\n<li>Byt ut fetare k\u00f6tt mot magra varianter, t.ex. kyckling ist\u00e4llet f\u00f6r fl\u00e4sk.<\/li>\n<li>Anv\u00e4nd \u00e4ggvita ist\u00e4llet f\u00f6r hela <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a> i vissa r\u00e4tter.<\/li>\n<li>L\u00e4gg till kvarg eller cottage cheese som bas i mellanm\u00e5l ist\u00e4llet f\u00f6r snacks.<\/li>\n<li>Krydda och marinera vit fisk eller tofu \u2013 smak g\u00f6r det l\u00e4ttare att h\u00e5lla sig till kalorifattiga alternativ.<\/li>\n<li>V\u00e4lj grillning, \u00e5ngkokning eller ugnsbakning framf\u00f6r stekning i olja.<\/li>\n<\/ul>\n<h3>Exempel p\u00e5 m\u00e5ltider med mycket protein och lite kalorier<\/h3>\n<ul>\n<li><strong>Kyckling- och gr\u00f6nsallad<\/strong> med 150 g kycklingbr\u00f6st, gr\u00f6nsaker och en l\u00e4tt <a href=\"https:\/\/madebymary.se\/en\/godaste-dressingen-till-sallad\/\">dressing<\/a> (ca 250 kcal, 35 g protein).<\/li>\n<li><strong>\u00c4ggviteomelett<\/strong> med spenat och tomat (ca 150 kcal, 20 g protein).<\/li>\n<li><strong>Ugnsbakad torsk<\/strong> med broccoli och pressad citron (ca 220 kcal, 30 g protein).<\/li>\n<li><strong>Kvarg med b\u00e4r<\/strong> (150 g kvarg, 50 g bl\u00e5b\u00e4r, 10 g pumpafr\u00f6n) \u2013 ca 150 kcal, 16 g protein.<\/li>\n<\/ul>\n<h3>Intressant fakta om proteinrika l\u00e5gkalorilivsmedel<\/h3>\n<ul>\n<li>Torsk var under l\u00e5ng tid basf\u00f6da f\u00f6r fiskare i Norden eftersom den gav mycket energi f\u00f6r h\u00e5rt arbete, trots l\u00e5gt kaloriinneh\u00e5ll.<\/li>\n<li>\u00c4ggvita ans\u00e5gs f\u00f6rr i tiden som medicinsk \u201dren\u201d mat och anv\u00e4ndes f\u00f6r att st\u00e4rka sjuka och svaga.<\/li>\n<li>Sojab\u00f6nor \u00e4r en av de f\u00e5 vegetabiliska k\u00e4llor som inneh\u00e5ller alla essentiella aminosyror \u2013 n\u00e5got som annars n\u00e4stan bara finns i animaliska livsmedel.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Mat som inneh\u00e5ller mycket protein men samtidigt lite kalorier \u00e4r avg\u00f6rande f\u00f6r den som vill bygga muskler, g\u00e5 ner i vikt eller helt enkelt h\u00e5lla sig m\u00e4tt l\u00e4ngre utan att \u00f6ver\u00e4ta. Proteinrika och kalorifattiga livsmedel ger kroppen byggstenar f\u00f6r muskler<\/p>","protected":false},"author":1,"featured_media":4606,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[46],"tags":[],"class_list":["post-4604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halsa-inspiration","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mat med mycket protein och lite kalorier - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/mat-med-mycket-protein-och-lite-kalorier-nyckeln-till-viktkontroll-och-muskelbygge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mat med mycket protein och lite kalorier - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Mat som inneh\u00e5ller mycket protein men samtidigt lite kalorier \u00e4r avg\u00f6rande f\u00f6r den som vill bygga muskler, g\u00e5 ner i vikt eller helt enkelt h\u00e5lla sig m\u00e4tt l\u00e4ngre utan att \u00f6ver\u00e4ta. 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