14 best protein foods for weight loss

Every few years, it seems like the popular diets flip from low carbohydrates to low fat and back to low carb again. However, the importance of protein for maintaining a healthy body weight is rarely questioned. 

Keep reading to learn how protein foods help with weight loss, the health benefits of protein, and 16+ high-protein foods.

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Protein helps with weight loss mainly because it helps you stay full longer. Several studies have found that when you increase your protein intake, you’ll likely start eating fewer calories. Protein is made up of amino acids that your body uses for:

• Building muscle, bone, and other tissues

• Metabolism

• Produce hormones and enzymes

• Energy (calories)

Whenever you lose or gain weight, it’s not just your body fat that changes. Those changes on the scale can be from fat or water, muscle, or other lean tissues. A higher protein diet helps preserve muscle tissue during weight loss efforts, because protein helps build and maintain muscle. That means you’ll likely lose more actual fat and less muscle mass while eating a higher protein diet. That might come in handy when you’re looking to maximize fat weight loss while keeping muscle tissue when taking GLP-1 medications, such as Ozempic and Wegovy, for weight loss. 

When adding protein to your diet, consider adding a variety of plant-based and animal protein sources. Here are some of the high-protein foods that can help on your weight loss journey: 

Beef

Animal protein foods, like meats and animal products, are usually considered great sources of protein foods, because animal proteins tend to be easy for your body to absorb and use.

Here’s how much protein is in a few types of beef:

• 3 ounces (oz) of beef steak: 22 grams (g)

• 4 oz ground beef: 20 g 

• 3 oz tenderloin: 20 g

In addition to protein, beef is also a great source of iron, magnesium, selenium, and other micronutrients. 

Pork

Like beef, pork is considered red meat. Try to opt for less processed pork products which can be higher in fat or salt. Examples of leaner cuts of pork include:

• 4 oz pork chop: 24 g protein

• 3 oz pork tenderloin: 22 g

Pork also provides iron, magnesium, phosphorus, potassium, and iron. 

Poultry

Poultry, like chicken and turkey, are excellent sources of protein. 

They tend to be leaner than red meats, which has made them the more popular choice over recent years. Most of the calories in poultry comes from protein, especially if you’re eating white meat without the skin.

The amount of protein in poultry is about:

• 3 oz roasted chicken breast: 27 g

• 4 oz ground turkey: 27 g

• 3 oz roasted turkey breast: 26 g

You’ll also find other vitamins and minerals in poultry, like b vitamins, magnesium, zinc, and potassium. 

Fish

Fish is a staple food in many cultures and healthy diets. Especially fatty fish, like salmon and tuna. Fatty fish contain a type of fat called omega-3 fatty acids. Research suggests omega-3s may help lower inflammation and the risk of heart disease.

Here’s how much protein is found in a few types of fish: 

• Half a filet (156 g) of salmon: 40 g

• 3 oz (86 g) tuna: 25 g 

• 3 oz cod: 17 g

Fish provides other nutrients like riboflavin, vitamin D, calcium, phosphorus, iron, zinc, magnesium, and potassium.

Shellfish

Like the other foods on this list, shellfish are packed with protein. And shellfish are excellent sources of nutrients like vitamin E, B vitamins, phosphorus, magnesium, vitamin B12, copper, potassium, iron, and more.

Here’s how much protein is in a few types of shellfish:

• 3 oz lobster: 16 g

• 3 oz shrimp: 21 g

• 3 oz oyster: 25 g

• 3 oz crab: 15 g

Eggs

Eggs are a popular breakfast food because they help pack in some protein early in the day. The amount of protein varies based on whether you’re eating the whole egg or just the egg whites or yolk.

Egg whites are mostly protein with some micronutrients. While the egg yolks provide protein, saturated fat, and other beneficial nutrients. 

The amount of protein in eggs is:

• 1 large whole egg: 12 g

• 1 large egg yolk: 3 g

• 1 large egg white: 9 g  

Greek yogurt

Greek yogurt has more protein than other types of yogurt because of how it’s made. Greek yogurt is strained which removes more moisture, whey protein, and lactose (sugar). This process leads to a thicker consistency and more tart taste.  

Plain Greek yogurt provides about 16 grams of protein in a single serving (156 g) container.

Cottage cheese

Cottage cheese is heated and fermented to create a lumpy consistency. When dairy is heated, a type of protein called casein turns the milk solid and lumpy. 

One cup (220 g) of cottage cheese provides about 24 grams of protein. And it contains other nutrients like selenium, phosphorus, vitamin B12, and more.  

Milk

Regular milk provides less protein than the above dairy products. However, it’s still considered a good source of protein, with about 8 grams in a cup. 

Fortified milk can also provide calcium, vitamin D, vitamin A, phosphorus, magnesium, and B vitamins.

Legumes

Beans and lentils are both excellent plant-based protein foods. They also are packed with fiber, which may help you stay full longer and support healthy weight maintenance.

Here’s how much protein is in a few popular legumes:

• 1 cup black beans: 15 g

• 1 cup chickpeas: 17 g

• 1 cup lentils: 18 g

• 1 cup kidney beans: 16 g

Nuts and nut butters

Nuts and nut butters are commonly thought of as high-calorie foods. Still, a good amount of those calories come from protein. 

So while nuts are full of heart-healthy fats, they can still provide a protein boost to meals or snacks when consumed in moderation. 

Here’s about how much protein is in a serving of nuts and nut butters:

• 1 oz almonds: 6 g

• 1 tablespoon (tbsp) almond butter: 3 g

• 1 tbsp cashew butter: 2 g

• 1 oz cashews: 4 g

• 1 oz pistachios: 6 g

Seeds

Like nuts, seeds provide a big punch of protein and fat. Depending on the type of seed, they may provide fiber, iron, magnesium, vitamin E, and selenium.

Here’s how much protein is in a few types of seeds:

• 1 oz pumpkin seeds: 9 g

• 1 oz chia seeds: 5 g

• 1 oz sunflower seeds: 10 g

Soy

Soy and soybean products are popular among people who follow a vegan or vegetarian diet. The versatility and high protein content of these foods are a perfect fit for helping meet their needs. 

Here’s the protein content in popular soy-based foods:

• 3 oz tempeh: 15 g

• 3 oz tofu: 5 g

• 1 cup edamame: 18 g

Quinoa

Quinoa is a whole grain. It’s one of the few plant-based complete proteins, meaning it contains all of the amino acids you need to eat. Most plant proteins only provide some of the essential amino acids. 

There are about 8 grams of protein in one cup of cooked quinoa. In addition, quinoa is an excellent source of fiber, iron, folate, magnesium, zinc, copper, antioxidants, and other micronutrients.

When working to maintain a healthy weight, you’ll want to be mindful of more than just your dietary protein intake. Here are some other tips for maintaining a healthy weight:

• Fill your plate with fruits and veggies

• Limit breaded and fried meats

• Exercise regularly

• Get enough sleep

• Stay hydrated

• Manage stress levels

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How we reviewed this article

Every article on Health Guide goes through rigorous fact-checking by our team of medical reviewers. Our reviewers are trained medical professionals who ensure each article contains the most up-to-date information, and that medical details have been correctly interpreted by the writer.

Current version

September 18, 2023

Written by

Ashley Braun, RD, MPH

Fact checked by

Felix Gussone, MD

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About the medical reviewer

Felix Gussone, MD, Ro

Felix Gussone is a physician, health journalist and a Manager, Medical Content & Education at Ro.