Protein Foods List for Weight Loss (with Grams per Serving)
A complete list of protein foods for weight loss — chicken, fish, eggs, dairy, and plant options — ranked by protein per calorie, with exact grams per serving.
When you’re cutting calories, the foods you choose matter as much as the number on the scale. Foods with protein for weight loss do double duty: they protect your muscle while you’re in a deficit, keep you full between meals, and cost more energy to digest than carbs or fat. This list covers the highest-protein options, ranked by how much protein you get per calorie.
The best protein foods for weight loss, ranked
The most effective foods with protein for weight loss are lean — high in protein, low in fat, and low in calories per serving.
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken breast (skinless) | 100 g | 31 g | 165 kcal |
| Egg whites | 3 large | 11 g | 51 kcal |
| Canned tuna (in water) | 100 g | 26 g | 116 kcal |
| Cod / white fish | 100 g | 20 g | 82 kcal |
| Shrimp | 100 g | 20 g | 99 kcal |
| Turkey breast (lean) | 100 g | 29 g | 147 kcal |
| Nonfat Greek yogurt | 170 g | 17 g | 100 kcal |
| Cottage cheese | 100 g | 14 g | 98 kcal |
| Firm tofu | 100 g | 12 g | 94 kcal |
| Pork tenderloin | 100 g | 26 g | 143 kcal |
The pattern is simple: lean animal proteins deliver roughly 30 g of protein for 100–160 calories, which makes hitting a high daily target easy without blowing your calorie budget.
High-protein foods that are also filling
Protein is only part of the picture. Foods that pair protein with fiber or water keep you satisfied even longer, which helps you stay in a deficit:
- Eggs — 6 g each, with healthy fats. Great breakfast anchor.
- Lentils and beans — about 9 g per 100 g cooked, plus plenty of fiber.
- Chickpeas — 9 g per 100 g cooked; roast them for a crunchy snack.
- Edamame — 11 g per 100 g, a filling snack option.
- Whole milk Greek yogurt — less lean, but still ~15 g protein per serving and very satiating.
Plant-based protein foods for weight loss
If you’re vegetarian or vegan, you can still hit high protein targets while losing weight:
- Tofu — 12 g per 100 g (firm).
- Lentils — 9 g per 100 g cooked.
- Seitan — 25 g per 100 g, the most protein-dense plant option.
- Tempeh — 19 g per 100 g.
- Pea or soy protein powder — 20–25 g per scoop, an easy top-up.
How much protein do you need per day?
A good target while losing weight is 1.8–2.2 g of protein per kg of body weight per day. At 70 kg, that’s roughly 126–154 g per day spread across 3–5 meals.
Turn this list into your daily plan
- Lead every meal with one of the foods above, then add carbs and vegetables.
- Keep a protein food on hand for snacks — Greek yogurt, cottage cheese, or edamame.
- Get your exact daily target with the protein calculator for weight loss and see more options in the full high protein foods database. For a meal-by-meal plan built around these foods, use the meal planner.