Top 5 High Protein Foods that Are Good for Weight Loss

High-protein foods are a good choice for weight loss. 

Protein is the most satiating macronutrient[*] –– it makes you feel fuller than fat or carbohydrates –– and it’s also the most thermogenic, meaning a high-protein diet speeds up your metabolism and helps you lose more weight[*]. 

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

Here’s a list of 5 high-protein foods that are great for weight loss, along with nutrition facts so you can choose the best foods to help you lose fat. 

1. Wild-Caught Salmon

Salmon is an excellent source of omega-3 fatty acids, which decrease 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-caught salmon if you can. It has far more omega-3 fatty acids than farmed salmon[*]. 

Serving size: 3 oz

Calories: 150

Protein: 21g

Fat: 7g

Carbs: 0g

2. Eggs

Eggs are one of the most nutritionally complete foods you can eat. They contain a wide 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 great protein-rich breakfast option and pair well with veggies like mushrooms and spinach. 

Serving size: 1 large egg

Calories: 75

Protein: 6g

Fat: 5g

Carbs: 0g

3. Grass-fed Beef

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

If you’re on a keto or low-carb diet, you may want fattier cuts like ribeye, skirt steak, tenderloin (filet mignon), or brisket. 

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

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

Serving size: 3 oz

Calories: 180

Protein: 16g

Fat: 13g

Carbs: 0g

4. Pasture-Raised Chicken

A single chicken breast contains more than 50 grams of protein and is very low-fat, giving it fewer calories per gram of protein than many other options on this list. 

If you’re following a low-carb or keto diet and you want more fat, you can choose chicken thighs or chicken wings instead. They’re also high in protein but aren’t quite as lean. 

The following nutrition facts are for skinless chicken breast. 

Serving size: 1 breast

Calories: 280

Protein: 54g

Fat: 6g

Carbs: 0g

5. Wild-Caught Tuna

Wild-caught tuna is a good source of complete protein and omega-3 fatty acids, as well as folate, iron, and vitamin B12. 

Serving size: 3 oz

Calories: 70

Protein: 16g

Fat: 0.5g

Carbs: 0g