13 High Protein Foods that Are Good for Weight Loss

Protein-rich foods are a good option for losing weight.

Protein is the most satiating macronutrient[*] – – makes you feel more full than fats or carbohydrates – it is also the most thermogenic, which means that a high-protein diet speeds up your metabolism and helps you lose more weight[*].

Plus, protein helps you build and maintain muscle, which is especially important if you’re trying to lose weight. When dieting, you want to eat a large amount of protein to make sure you maintain your muscle mass while losing fat[*].

Here is a list of 13 high protein foods that are great for weight loss, along with nutritional facts and recipes so you can choose the best foods to help you lose fat.

1. Salmon

Salmon is an excellent source of omega-3 fatty acids that reduce inflammation[*] and support strong brain function[*]. It’s also low in mercury and high in complete protein, making it one of the healthiest fish you can eat.

Always choose wild salmon if you can. Contains much more omega-3 fatty acids than farmed salmon[*].

serving size: 3 oz

Calories: 150

protein: 21 grams

Fat: 7 grams

Carbohydrates: 0 grams

recipes:

2. eggs

Eggs are one of the foods you can eat most nutritionally. They contain a variety of vitamins and minerals, including vitamins A, D, B2, B5, B6, and B12, as well as selenium, calcium, and the antioxidants lutein, zeaxanthin, and choline.

Eggs are also high in complete protein and healthy fats. They’re a protein-rich breakfast option and pair well with vegetables like mushrooms and spinach.

serving size: 1 large egg

Calories: 75

protein: 6 grams

Fat: 5 grams

Carbohydrates: 0 grams

Recipes:

3. Beef

Beef is a great source of protein, iron, zinc, B vitamins, vitamin D, magnesium and potassium. It is also versatile enough to fit into any diet that includes meat. If you want to avoid fat, choose lean cuts like sirloin, top, bottom pie, or 92% lean ground beef.

If you’re on a keto or low-carb diet, you may want fatty cuts like ribeye, skirt steak, tenderloin, or breast meat.

Grass-fed beef contains more nutrients and is also a good source of omega-3 fatty acids, thanks to the grass that the cows eat.

The following nutrition information is for 85% lean ground beef, which is ideal for burgers and meatballs.

serving size: 3 oz

Calories: 180

protein: 16 grams

Fat: 13 grams

Carbohydrates: 0 grams

recipes:

4. Chicken

One chicken breast contains more than 50 grams of protein and is low in fat, giving it fewer calories per gram of protein than many of the other options on this list.

If you are on a low-carb or keto diet and want more fat, you can opt for chicken thighs or chicken wings instead. It is also rich in protein but not fat-free.

The following nutritional facts are for skinless chicken breast.

serving size: 1 breast

Calories: 280

protein: 54 grams

Fat: 6 grams

Carbohydrates: 0 grams

recipes:

5. Canned tuna

Tuna is a good source of complete protein and omega-3 fatty acids, as well as folic acid, iron and vitamin B12.

If you’re going to eat canned tuna regularly, be sure to choose skipjack tuna (sometimes called “light tuna”), a healthy fish that’s low in mercury. Albacore tuna (sometimes called sliced ​​white tuna) contains nearly three times more mercury.

serving size: 3 oz

Calories: 70

protein: 16 grams

Fat: 0.5 g

Carbohydrates: 0 grams

recipes:

6. Greek Yogurt

Greek yogurt is a type of filtered yogurt that has a thicker consistency than standard yogurt.

Greek yogurt is higher in protein and lower in sugar than its unrefined counterpart. It is also an excellent source of probiotics that offer healthy benefits to your gut and digestion[*].

serving size: 7 oz

Calories: 190

protein: 18 grams

Fat: 10 grams

Carbohydrates: 6 grams

recipes:

7. Cottage cheese

Cottage cheese is another low-calorie, high-protein dairy product and a great way to make sure you get enough protein in a weight loss diet. It is also a good source of calcium, selenium, phosphorous and vitamin B12.

serving size: 1 cup

Calories: 160

protein: 26

Fat: 2

Carbohydrates: 6

8. Peanut Butter

While they are technically legumes (like chickpeas, black beans, and lentils), not nuts, peanuts are high in protein, low in sugar, and plenty of healthy fats, making them well suited for a variety of weight loss diets.

serving size: 2 tablespoons

Calories: 190

protein: 8 grams

Fat: 16 grams

Carbohydrates: 6 grams

recipes:

9. Whey protein powder

Whey protein has been the gold standard for athletes and bodybuilders since the 1980s. It is one of the most bioavailable sources of protein and an excellent choice if you want to build muscle.

Perfect Keto Whey Protein It contains MCT oil powder, which suppresses hunger and makes it better for weight loss[*].

serving size: 1 scoop (24 g)

Calories: 100

protein: 15 grams

Fat: 4 grams

Carbohydrates: 2 grams

recipes:

10. Collagen protein powder

Collagen is the main protein that makes up your skin and joints, and taking collagen protein powder as a supplement enhances skin’s elasticity, smoothness, hydration, and density.[*].

Where whey protein is best for building muscle, collagen protein is ideal for recovery and anti-aging. It’s a great addition to any diet, especially if you want to keep your skin looking its best.

serving size: 1 scoop (20 g)

Calories: 90

protein: 10 grams

Fat: 4 grams

Carbohydrates: 3 grams

Recipes:

11. Soybeans

Unlike most plant-based sources of protein, soy (edamame) is a complete protein – containing all the essential amino acids that are the building blocks of protein in the human body.

Soy protein is also easy to absorb, making soybeans a protein-rich food if you follow a vegan diet.

However, you may want to mix other protein sources with soy. They contain isoflavones, which are compounds that mimic the estrogen hormone in your body[*] It can disrupt your hormones if you eat soy in large quantities[*].

serving size: 1 cup

Calories: 190

protein: 17 grams

Fat: 8 grams

Carbohydrates: 7 grams

12. Chia seeds

Chia seeds are another good source of vegetable protein. It’s also low in carbohydrates and high in healthy fats, which makes it ideal if you’re following a low-carb vegan diet.

Chia seeds are an exceptional source of fiber (11 grams of fiber per serving), which makes them particularly filling for the calories they contain.

One note: Many chia seed companies promote chia seeds as a good source of omega-3 fatty acids. However, the seeds contain ALA, which is a form of omega-3 that your body cannot absorb efficiently. Your body can only use about 5% of the ALA you eat[*]So it’s best to take a fish oil supplement (or an algae supplement if you’re a vegetarian) or get your omega-3s from fatty fish like salmon, mackerel, tuna, or anchovies.

serving size: 1 oz

Calories: 140

protein: 5 grams

Fat: 9 grams

Carbohydrates: 2 grams

Recipes:

13. Pumpkin seeds

Pumpkin seeds are a good source of protein, fiber, monounsaturated fats, and potassium. It’s an especially good option if you’re a vegetarian and want to increase your protein intake.

serving size: 1 cup

Calories: 280

protein: 12 grams

Fat: 12 grams

Carbohydrates: 22 grams

Recipes:

Takeaway

A high-protein diet can help you lose weight and keep it off in the long run. Prioritizing protein-rich foods like the ones in this article will keep you full, speed up your metabolism, support muscle growth, and promote fat loss.

And if you want to lose weight but aren’t sure what to do, consider trying the keto diet; One of the most effective diets for sustainable fat loss.