10 Nutritious High Protein Foods for Weight Loss

Lose Weight the Healthy Way

high protein foods for weight loss

If you want to lose weight and build muscle, you need to consider eating plenty of protein from a wide range of food groups. This article will walk you through the best high-protein foods for weight loss.

Weight loss is something that should be done with extra care and consideration. Simply starving yourself, skipping meals, working out without the proper program or equipment, or trying fad diets you see online may do your body more harm than help.

Sometimes, all it takes is checking the types of vitamins and nourishment that your body gets daily.

For instance, you might need to cut down on carbs or replenish your body with more protein.

You might be asking, why protein?

Protein effectively regulates your calorie intake by inducing or satiating the hunger hormones in your body.

Often, when one feels hunger the tendency is to quench the sensation by filling the system with food rich in carbohydrates and fat. In reality, consuming excessive calories without balancing them with other nutrients and vitamins will only increase your hunger pangs and make you crave more food.

Here’s a run-down of ten scrumptious high-protein foods that you can start including in your diet.

10 High-Protein Foods for Weight Loss 

1. Broccoli

high-protein foods for weight loss
Along with potassium and folate, protein is also quite rich in this delicious veggie. One cup filled with chopped broccolis already contains 3.8g of protein. In fact, around 29% of the vegetable’s dry weight is made of protein.

Protein Per Cup = 3.8g

Calories Per Cup = 54

Other Key Nutrients Per Cup:
Manganese = 0.2mg
Vitamin A = 0.4mg
Vitamin B9 = 84.2mcg
Vitamin C = 50.6mg
Vitamin K = 0.2mg

Broccoli has a mild, juicy flavor and tastes great with many different types of fish and meat. A single cup serving provides you with 3.8g of protein and it has the following health benefits:

2. Eggs

high protein foods for weight loss
Eggs are a versatile dairy source that can be boiled, fried, poached, scrambled, and more.

Protein Per Large Egg = 6.3g
Calories Per Large Egg = 71

Other Key Nutrients Per Large Egg:
Phosphorus = 95.5mg
Selenium = 15.8mcg
Vitamin B2 = 0.2mg
Vitamin B5 = 0.7mg
Vitamin B12 = 0.6mcg

How could eggs not make it into this list?

Eggs are probably among the most famous sources of protein. They are filled with not just one, not two—but all nine essential amino acids!

One large egg provides you with 6.3g of protein along with a wide range of other essential boosting nutrients which enhance your health by:

  • Boosting your brain health
  • Improving your blood cholesterol level
  • Increasing your energy levels
  • Protecting against disease
  • Reducing inflammation in your body

One small egg contains about 4.75 grams of protein, while a large egg contains over 6.3 grams of protein.

3. Fish and Shellfish

high protein foods for weight loss
Aside from being rich in lean protein, shellfish are also low in calories and easy to digest. Just be sure you are not eating farm-raised fish of any kind.

Fish and shellfish are popular nutritious protein sources for weight loss that are relatively low in calories as long as you do not have any known allergies to seafood.


Protein Per 4 oz. Serving = 31g
Calories Per 4 oz. Serving = 244

Other Key Nutrients Per 4 oz. Serving:
Fat = 4.9g
Selenium = 43.1mcg
Vitamin B3 = 9mg
Vitamin B12 = 5.7mcg
Vitamin D = 12.8mcg

Salmon tops the protein content in this category with 31g of protein in a 4 oz serving. It is also packed full of health-boosting nutrients that support your body by:

  • Boosting your brain
  • Enhancing your vision
  • Improving your mood
  • Reducing inflammation in your body
  • Strengthening your heart

Another excellent thing about fish is that these yummy delicacies from the sea are also good sources of omega-3 fatty acids that aid in maintaining a healthy and fully functioning immune system, heart, and lungs.

Most fish can be eaten hot or cold and enjoyed on their own or eaten with pasta, rice, vegetables, and many other foods.

4. Oats

high protein foods for weight loss
Protein Per Cup = 26.4g
Calories Per Cup = 607

Other Key Nutrients Per Cup:
Fiber = 16.5mg
Magnesium = 276mg
Manganese = 7.7mg
Phosphorus = 816mg
Vitamin B1 = 1.2mg

Oats are not just fiber-rich, they’re also a fantastic high-protein food for weight loss and the kind of food you should include in your pantry if you want to lose weight healthily.

You can mix oats with dried fruits and nuts for that added flavor.

Oats offer you these health benefits

  • Enhancing your digestive health
  • Protection against heart disease
  • Reduced blood levels of LDL cholesterol
  • Regulating your blood glucose levels
  • Strengthening your immune system
  • Stimulate the production of healthy gut bacteria
  • Reduce constipation

3. Chickpeas

high protein foods for weight loss
Chickpeas are high in protein and fiber, which can help improve digestion.

Protein Per Cup = 14.5g
Calories Per Cup = 269

Other Key Nutrients Per Cup:
Copper = 0.6mg
Fiber = 12.5g
Manganese = 1.7mg
Phosphorus = 276mg
Vitamin B9 = 0.3mg

Chickpeas are the top vegetable source of protein on this list and supply you with an impressive 14.5g of protein per cup. They’re also loaded with vitamins and minerals which support good health by:

  • Enhancing your energy level
  • Improving your digestive health
  • Protecting against heart disease
  • Regulating your blood glucose level
  • Supporting the production of red blood cells within your body

6. Almonds and Walnuts

high protein foods for weight loss
Almonds and walnuts are often associated with weight loss.


Protein Per 1 oz. Serving = 5.9g
Calories Per 1 oz. Serving = 161

Other Key Nutrients Per 1 oz. Serving:
Copper = 0.3mg
Fat = 13.8g
Manganese = 0.6mg
Phosphorus = 136mg
Vitamin E = 7.3mg


Protein Per 1 oz. Serving = 4.3g
Calories Per 1 oz. Serving = 183

Other Key Nutrients Per 1 oz. Serving:
Copper = 0.4mg
Fat = 18.3g
Magnesium = 44.2mg
Manganese = 1mg
Molybdenum = 8.9mg

Including almonds in your regular diet aids in reducing visceral fat, or the fat that often builds up along the waistline. Almonds and walnuts are also rich in protein and fiber and help satiate hunger.

Walnuts are excellent sources of alpha-linolenic acid, a type of omega-3 fatty acid that’s responsible for the production of arachidonic acid. Arachidonic acid is a vital ingredient in producing different types of hormones for regulating your body’s physiology.

Both almonds and walnuts benefit your brain and heart. They are typically included in most keto diets and are also great at regulating blood sugar.

7. Sun-Dried Tomatoes

high protein foods for weight loss
One cup of sun-dried tomatoes has 8 grams of protein and 7 grams of fiber

Protein Per Cup = 8g
Calories Per Cup = 139

Other Key Nutrients Per Cup:
Copper = 0.8mg
Manganese = 1mg
Potassium = 1851mg
Vitamin C = 21.2mg
Vitamin K = 23.2mcg

Sun-dried tomatoes pack 7.6g of protein per cup and taste both sweet and slightly tangy.

Their health benefits include:

  • Lowering your blood levels of LDL cholesterol
  • Protecting against heart disease
  • Reducing your cancer risk
  • Strengthening your bones and teeth
  • Supporting red blood cell production within your body

8. Lean meat

high protein foods for weight loss
Whether you grill it, bake it or saute it, chicken is a great high-protein choice.

Meat is probably the most well-known source of protein with chicken at the top. Yet, chicken is just one of the many options out there for getting your protein from meat.


Protein Per 4 oz. Serving = 35.2g
Calories Per 4 oz. Serving = 187

Other Key Nutrients Per 4 oz. Serving:
Choline = 96.7mg
Phosphorus = 258.6mg
Selenium = 31.3mcg
Vitamin B3 = 15.5mg
Vitamin B6 = 0.7mg

Chicken is many people’s number 1 dietary source of protein and when you look at this meat’s nutritional profile, it’s easy to see why.

A 4 oz. serving of chicken packs an impressive 35.2g of protein and also contains high levels of various vitamins and minerals which boost your health by:

  • Boosting your immune system
  • Increasing your energy levels
  • Protecting against cancer
  • Reducing inflammation within your body
  • Strengthening your heart

The good thing about lean meat is there are many options you can choose from. For instance, if you’re not a fan of pork or if you feel that beef might be a tad too heavy for your diet, you can switch it up with lamb or chicken.

Aside from protein, you can get your healthy dose of iron, niacin, vitamin B-12, and iron. Lean meat benefits and strengthens your muscle tissues and bones, supply your body with energy and boosts your endurance.

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9. Hemp Seeds

high protein foods for weight loss
About 25% of each hemp seed is protein, and the seeds are low in fat.

Protein Per 1 oz. Serving = 10.3g
Calories Per 1 oz. Serving = 162

Other Key Nutrients Per 1 oz. Serving:
Fat = 12.6g
Iron = 2.7mg
Magnesium = 179mg
Zinc = 3.2mg

Seeds can satisfy the desire to crunch and chew. They are packed with nutrition and are an excellent healthy snacking option.

Hemp seeds are the highest protein seed by some distance with a 1 oz. serving containing 10.3g of protein which is 30% more than apricot seeds – the number 2 protein-rich seed on this list. In terms of health, hemp seeds support good health by:

  • Acting as an antioxidant within your body
  • Lowering your blood pressure
  • Preventing inflammation in your body
  • Protecting against chronic disease
  • Reducing your blood levels of LDL cholesterol

10. Beans

high protein foods for weight loss
Black beans, lima beans, lentils, soybean, kidney beans, and pinto beans are brilliant vegetarian sources of protein that you can enjoy hot or cold.

Soybeans score the highest protein per cup with 28.6g.


Protein Per Cup (Cooked) = 28.6g
Calories Per Cup (Cooked) = 297

Other Key Nutrients Per Cup:
Copper = 0.7mg
Iron = 8.8mg
Manganese = 1.4mg
Molybdenum = 147.9mg
Phosphorus = 421.4mg

Soybeans top this list of high-protein beans with a single cup serving weighing in at 28.6g of protein. In addition to the protein, soybeans also enhance your health in the following ways:

  • Boosting your bones
  • Improving your digestive health
  • Protecting against cancer
  • Reducing the unpleasant symptoms of menopause
  • Strengthening your heart

Conclusion of High Protein Foods for Weight Loss

This high-protein food list for weight loss is just a starting point for embracing a healthier lifestyle. There are tons more delicious and nutritious dietary options if you want to increase your protein intake. Here’s a tip: Try to get locally-sourced foods to ensure you get fresh ingredients.

There is nothing wrong with wanting to lose or regulate your weight. In fact, taking better care of your health also entails being more conscious of your daily food intake and your body’s nourishment.

high protein foods for weight loss
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Author Bio: Myrtle Baustista

Myrtle is a journalism major, and a social media marketer and is now exploring freelance writing. She's fond of anything related to health and wellness, and when she's not writing, you'll find her doing long-distance cycling, ultramarathons, hiking, or in a local cafe enjoying a good cold brew.

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The information presented here is in no way meant to serve as medical advice. It is merely information and opinion. All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or health care provider. If you are experiencing symptoms of any kind, please consult with your physician.

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