This list of high protein foods is just what you need to support your weight loss goals! This list includes all the best nutritious foods that are high in protein and will keep you full and satisfied for hours after eating them.
How much protein you eat per day can affect your hunger levels, muscle mass, and nutrition, and plays a vital role in achieving and maintaining a healthy body weight.
No matter what your protein goals are, you want to make sure you're eating enough protein per day, preferably from a diverse range of sources.
With that in mind, this list rounds up all the best high protein foods you can eat, with a special focus on foods that balance a high protein count with fewer calories and plenty of nutritional benefits.
I've organized it based on recommended serving sizes, to give you an idea of how much protein you can expect to get per meal. So, let's take a closer look at the list!
Table of Contents
High Protein Diet For Weight Loss
1. Chicken Breast
Nutritional Info for 6 oz. (170g):
- 267 Calories
- 5.5g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 54.5g Protein
Chicken breast is one of the most popular high protein foods for weight loss, and it's not hard to see why. Just one 6-ounce serving of boneless, skinless chicken breast provides over 54 grams of protein, which is already above the minimum recommended protein intake for most people. Paired with its low calorie count and nutritional benefits, it's a great fit for any high protein diet.
2. Pork
Nutritional Info for 6 oz. (170g) of lean pork chops:
- 332 Calories
- 11.7g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 52.7g Protein
Pork can be extremely fatty, so choose lean cuts like pork tenderloin and rib chops for the most protein and fewer calories. A serving of lean pork chops has almost as much protein as a chicken breast and is a good option for diversifying your animal protein sources. If you're looking for a recipe for pork chops, check out my thick cut pork chops recipe.
3. Turkey
Nutritional Info for 6 oz. (170g) of ground turkey:
- 250 Calories
- 3.5g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 51.2g Protein
A popular alternative to chicken breast, turkey is one of the leanest poultry options and packs a good amount of protein per serving. For weight loss, you'll want to choose lean ground turkey or turkey breast, but even fattier cuts like turkey thighs can be almost as low calorie as chicken breast with a similar amount of protein.
4. Tuna
Nutritional Info for 6 oz. (170g):
- 313 Calories
- 10.7g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 50.8g Protein
Whether fresh or canned, tuna is one of the highest protein seafoods you can eat and is also an excellent source of omega-3 fatty acids for brain and heart health. If you're choosing canned tuna, look for ones packed in water instead of oil. If you're looking for a recipe with tuna, check out my keto tuna salad!
5. Beef
Nutritional Info for 6 oz. (170g) of trimmed eye of round roast:
- 280 Calories
- 7.6g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 50.4g Protein
Beef is a fantastic source of protein and packs higher amounts of iron, zinc, folate, and vitamin B12, important nutrients that help build and maintain muscle mass. Lean cuts like sirloin strip steak, eye of round, or lean ground beef are better for weight loss thanks to their lower calorie content. For the best nutrition, choose grass-fed beef that's been raised without antibiotics and hormones when you can.
6. Whey Protein Powder
Nutritional Info for 3 scoops (86g):
- 309 Calories
- 1g Fat
- 25g Carbs
- 1g Sugar
- 0g Fiber
- 50g Protein
Made from the liquid left after straining milk for cheese, whey powder is gold for high protein weight loss eating thanks to its rich protein content, low calorie count, and ease of use. While any kind of whey protein powder will work great, whey protein isolate and hydrolyzed whey are the best options for weight loss since they contain higher concentrations of protein and less fat, lactose, and carbs. I personally love using protein powder to make things like my weight loss Oreo shake and protein pancakes.
7. Bison
Nutritional Info for 6 oz. (170g):
- 243 Calories
- 4.1g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 48.3g Protein
If you're new to the world of game meat, bison is one of the best options to get you started. It has about the same amount of high quality protein as beef but is significantly lower in calories and saturated fat. Plus, it has a flavor that's very beefy and almost sweet, with a slightly mineral but not too gamey taste, making it easier to incorporate into your meals. I personally love bison burgers.
8. Salmon
Nutritional Info for 6 oz. (170g):
- 313 Calories
- 12.8g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 46.5g Protein
Salmon is a fatty fish that is a brilliant source of high-quality protein and healthy fats. I literally could eat salmon every single night for dinner, I just love it! I especially love this teriyaki salmon, so you have to give it a try sometime!
9. Halibut
Nutritional Info for 6 oz. (170g):
- 189 Calories
- 2.7g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 38.3g Protein
If you aren't a fan of the fishy taste but want to eat more healthy fish, halibut is an excellent option. It's a white fish with a very mild and slightly sweet flavor that takes on other seasonings very well. It's also much leaner than tuna or salmon but still has a good amount of omega-3. Oh, and if you're looking for a recipe for halibut, check out my grilled halibut.
10. Cottage Cheese
Nutritional Info for 1 cup, creamed (22g):
- 222 Calories
- 10g Fat
- 8g Carbs
- 6g Sugar
- 0g Fiber
- 25g Protein
Sometimes used interchangeably with Greek yogurt, cottage cheese is a high-protein dairy with a ton of great uses. It's great in both sweet and savory preparations and can even be added to baked goods. This high protein pancake recipe made with cottage cheese and whey protein powder is a great example to start your day with.
11. Greek Yogurt
Nutritional Info for 1 cup (240g) of lowfat greek yogurt:
- 175 Calories
- 4.6g Fat
- 9.5g Carbs
- 8.5g Sugar
- 0g Fiber
- 23.9g Protein
Greek yogurt is a great high protein breakfast or snack, whether eaten on its own, mixed into your morning oatmeal, or blended into your favorite protein shake. In addition to plenty of protein, it also adds a dose of beneficial probiotics to your day. Low-fat Greek yogurt has the most protein and fewer calories per serving, though whole Greek yogurt isn't far behind, with 20 grams of protein for 220 calories.
12. Lentils
Nutritional Info for 1 cup, cooked (198g):
- 230 Calories
- 0.8g Fat
- 39.9g Carbs
- 3.6g Sugar
- 15.6g Fiber
- 17.9g Protein
Eating lentils as a side dish, whether on their own or mixed with another carb such as rice, is a fantastic way to instantly boost the protein content of your meal. A cup of cooked lentils adds almost 18 grams of protein and plenty of fiber to keep you feeling full and satiated.
13. Tempeh
Nutritional Info for 3 oz. (85g):
- 166 Calories
- 9.7g Fat
- 6.5g Carbs
- 0g Sugar
- 8g Fiber
- 16.9g Protein
Tempeh is similar to tofu but fermented and made with whole soybeans. This difference in preparation results in an easier-to-digest protein with a hardier texture that holds its shape better. It can be cooked in many of the same ways as tofu or other meats, with more protein and fewer calories than most other grains and legumes, making it an excellent plant-based protein for weight loss.
14. Black Beans
Nutritional Info for 1 cup, cooked (172g):
- 227 Calories
- 0.9g Fat
- 40.8g Carbs
- 0.55g Sugar
- 15g Fiber
- 15.2g Protein
Whether as a side dish or the main event, black beans are great for making a meal more filling and protein-dense. For better digestion and nutrient absorption, try soaking or sprouting your black beans overnight.
15. Lima Beans
Nutritional Info for 1 cup, cooked (188g):
- 216 Calories
- 0.7g Fat
- 39.3g Carbs
- 5.5g Sugar
- 13.2g Fiber
- 14.7g Protein
These hearty, buttery beans have a velvety texture and a mild nutty taste when cooked, making them great for bulking up stews and soups or as a high-protein side dish.
16. Eggs
Nutritional Info for 2 large eggs (100g):
- 155 Calories
- 10.6g Fat
- 1.1g Carbs
- 1.1g Sugar
- 0g Fiber
- 12.6g Protein
Hard-boiled eggs are great for a quick and convenient breakfast or snack that packs a ton of healthy protein in one bite. If you want to cut down on calories further, you can also eat just the egg whites, as most of the fats are in the yolk.
17. Spelt
Nutritional Info for 1 cup, cooked (194g):
- 246 Calories
- 1.6g Fat
- 51.3g Carbs
- 2.8g Sugar
- 7.6g Fiber
- 10.7g Protein
If you've never heard of spelled, this healthy grain is a relative of modern wheat, with a little more protein, more nutrients, and an easier-to-digest form of gluten. Whole grain spelt can be prepared like rice, and it can also be milled into flour for baking.
18. Teff
Nutritional Info for 1 cup, cooked (252g):
- 255 Calories
- 1.6g Fat
- 50g Carbs
- <1g Sugar
- 7.1g Fiber
- 9.8g Protein
This ancient staple crop is a nutritious gluten-free grain that's rich in fiber, calcium, iron, and of course, protein. Teff can be cooked like rice or quinoa, used as flour, and can also be a plant-based substitute for ground beef thanks to its crumbly texture.
19. Hemp Seeds
Nutritional Info for 3 tbsp. (30g):
- 166 Calories
- 14.6g Fat
- 2.6g Carbs
- 0.5g Sugar
- 1.2g Fiber
- 9.5g Protein
Also known as hemp hearts, these nutritious crunchy seeds can add almost 10 grams of protein to your yogurt, shakes, or baked goods with just 3 tablespoons. Though sometimes compared to chia seeds or flax seeds, hemp seeds are considerably higher in protein, amino acids, and minerals than the two.
20. Pumpkin Seeds
Nutritional Info for 1 oz. (28g):
- 163 Calories
- 13.9g Fat
- 4.2g Carbs
- 0.37g Sugar
- 1.8g Fiber
- 8.5g Protein
Don't throw out the seeds from your pumpkins or squash; these nutty seeds are hiding an impressively high protein content. Just an ounce of roasted pepitas provides more protein than a cup of milk or a serving of peanut butter, making them a fantastic snack or topping for your oatmeal or baked goods.
21. Milk
Nutritional Info for 1 cup (245g) of skim milk:
- 83 Calories
- 0.2g Fat
- 12.2g Carbs
- 12.5g Sugar
- 0g Fiber
- 8.3g Protein
Skim milk is slightly better for weight loss than whole milk, with about half a gram more protein and 60 calories less. Low-fat milk is also a really good option. For the best nutritional benefits and protein, check out my list of high protein milk options.
22. Quinoa
Nutritional Info for 1 cup, cooked (185g):
- 222 Calories
- 3.6g Fat
- 39.4g Carbs
- 1.6g Sugar
- 5.2g Fiber
- 8.1g Protein
Often used as a substitute for rice, quinoa is popular for its fluffy texture and mild nutty taste. A cup of cooked quinoa is an excellent side dish, bringing almost twice as much protein compared to the same amount of white rice.
23. Nut Butter
Nutritional Info for 2 tbsp. (32g):
- 188 Calories
- 16g Fat
- 6.9g Carbs
- 2.7g Sugar
- 2.6g Fiber
- 7.7g Protein
Nut butters are great for a high protein dip, sandwich spread, or addition to a protein shake. Just two tablespoons of peanut butter packs over 7 grams of protein. Another popular option, almond butter, also has an impressive 6 grams of protein. Some other nut butters to look out for are cashew butter, walnut butter, and even seed butters like pumpkin seed and sunflower seed butter. Oh, and for the best options, check out my list of healthy peanut butter options.
24. Oats
Nutritional Info for 1 cup, cooked (234g):
- 166 Calories
- 3.6g Fat
- 28.1g Carbs
- 0.63g Sugar
- 4g Fiber
- 5.9g Protein
That cozy bowl of morning oatmeal is good for more than just a healthy dose of fiber. A cup of oatmeal cooked in water brings about 6 grams of protein. For a high protein option, make my protein oatmeal or protein overnight oats. With that said, my favorite way to eat oats to lose weight is to make my overnight oats for weight loss.
25. Spirulina
Nutritional Info for 1 tablespoon (7g):
- 20 Calories
- 0.5g Fat
- 1.7g Carbs
- 0.2g Sugar
- 0.3g Fiber
- 4g Protein
Superfood spirulina has an edge over other plant-based sources of protein - it's one of the few plant foods that is considered a complete protein, meaning it contains all nine essential amino acids in sufficient amounts. Adding just one tablespoon of dried spirulina to your shakes provides 4 grams of high quality protein, plus a wealth of nutrients and antioxidants, and even muscle strength and endurance-improving properties.
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