Best High-Protein Foods for Weight Loss (with Grams Per Serving)
The highest-protein foods for fat loss, ranked by protein per calorie. See grams per serving and how to build weight-loss meals around them.
Protein is the most filling macronutrient, protects your muscle in a calorie deficit, and burns more calories to digest than carbs or fat. That makes high-protein foods the backbone of any weight-loss diet. Here are the best ones, ranked by protein per calorie.
The best protein-per-calorie foods
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken breast | 100 g | 31 g | 165 kcal |
| Egg whites | 3 large | 11 g | 51 kcal |
| Canned tuna | 100 g | 26 g | 116 kcal |
| Nonfat Greek yogurt | 170 g | 17 g | 100 kcal |
| Cod / white fish | 100 g | 20 g | 82 kcal |
| Tofu (firm) | 100 g | 12 g | 94 kcal |
| Shrimp | 100 g | 20 g | 99 kcal |
| Lean turkey breast | 100 g | 29 g | 147 kcal |
The pattern: lean proteins deliver lots of protein for very few calories, which is exactly what you want while cutting.
What about foods that are high protein and filling?
Not every protein food needs to be ultra-lean. Foods that pair protein with fiber or water keep you full even longer:
- Eggs — 6 g each, with healthy fats that satisfy.
- Cottage cheese — ~14 g per 100 g, very filling for the calories.
- Lentils and beans — ~9 g per 100 g cooked, plus fiber to keep you stuffed.
- Whole milk Greek yogurt — richer, but still ~15 g of protein per serving.
- Edamame — 11 g per 100 g, a great snack.
How to use these for weight loss
- Lead every meal with protein. Build your plate around one of the foods above before adding carbs.
- Aim for 1.8–2.2 g/kg per day while in a deficit — the range that protects muscle.
- Spread protein across 3–5 meals so you’re never more than a few hours from fullness.
- Snack on protein — Greek yogurt, eggs, or edamame instead of chips.
Get your exact daily target
The right grams for you depend on your body weight and activity level. Get a personal target and a healthy range with the protein calculator for weight loss — then use the meal planner to turn that number into a full day of meals built from these foods. Browse the full list of high protein foods with protein per serving for even more options.