29 High-Protein Foods for Weight Loss

When you are on a high protein diet, you need to know which foods will best benefit you.

While some seem to think that starving oneself is a good way to lose weight, protein-rich diets do just the opposite. You can actually lose weight while feeling completely full!

here are many great sources of protein, and some of these sources of protein come from different types of foods. Sticking to a high protein diet doesn’t have to be difficult as long as you know the list of 29 protein-packed foods for weight loss.

Don’t think you’ll like our list of High-Protein Foods for Weight Loss? Check out our post on Easy Ways to Train Your Brain to Enjoy Healthy Food!


Cooked spinach has a larger protein content than raw spinach does. One cup of cooked spinach has over 5 grams of protein, while one cup of raw spinach has almost 1 gram of protein.

Spinach is also good for you because it contains many vitamins and minerals. It is high in vitamins A, C, and folic acid. It also has folate, riboflavin, zinc, and potassium. Spinach aids in digestion prevents constipation, helps to maintain blood sugar and in some instances, helps to curb your appetite.

Too much of a good thing is not always a good thing, though. If you are prone to kidney stones, be sure to not indulge in this leafy green, as it aids in the manifestation of kidney stones.

Sun-Dried Tomatoes

Sun-dried tomatoes contain 8 grams of protein in one cup. They are jam-packed with antioxidants which neutralize free radicals and lower inflammation.

While they’re perfect for pasta, we prefer them for salads and are also great for long term heart health. In addition to the other benefits, they also contain 6 percent of your daily calcium intake.


Guava has 1 gram of protein per one whole fruit and contains a ton of fiber, making them excellent choices for your digestive health. They are known to be helpful for diabetics by reducing blood sugar quickly.

This powerhouse not only lowers the risk of cancer but also boosts the immune system.

Guava is good for your internal organs while it aids in restoring your natural beauty. On the physical appearance side, it promotes healthy skin, improves eyesight, and helps with dental care!


One artichoke has 4 grams of protein. This is a significant amount for a single vegetable.

Artichokes contain a large amount of fiber. In fact, one medium artichoke has 6 grams of dietary fiber, that more than a cup of prunes. You may decide it’s time to put down the Metamucil at some point. (we’re kidding, we love powdered fiber)

Artichokes also aid in healthcare by contributing prebiotics and antioxidants, both very helpful for your gut health.


A half-cup serving of peas contains 4 grams of protein. Peas are a great source of vitamin K, thiamin, manganese, copper, vitamin c, folate and phosphorous. They have a positive effect on heart health and prevent high blood pressure.

They’ve been said to aid the process of weight loss because they are so low in sugar, but are a very filling side dish. Peas are also good for those who may have excessive bloating.

Red Meat

Three ounces of hamburger meat contains 21 grams of protein. However, 9 ounces of steak contains anywhere between 70-78 grams, depending on the cut of the steak.

Red meat supplies B12 which keeps nerves and red blood cells healthy. It is also a good source of zinc, which helps the immune system. Red meat also provides iron and protein, which is good for the bones and muscles.

Red meat, on average, does tend to have more natural salts than white meat. Because of this, it is important to eat red meat in moderation, to keep your sodium levels down.

Thinking about giving up meat to lose weight? We have some information here!

Grass-Fed Beef

Just over 7 ounces of grass-fed strip steak contains around 49 grams of protein. It has lower calories and more omega-3 acids and CLA (Conjugated Linoleic Acid) than regular beef.

Other benefits include: reduces heart disease risk, improves blood sugar, more likely to be free of hormones and antibiotics, and potential cancer fighter.


Just 3 ounces of ground bison has 22 grams of protein, while 3 ounces of ribeye contains 30 grams of protein. Bison is a great source of lean protein. It is high in energizing B Vitamins and fights inflammation.

It provides zinc, which supports a strong immune system and helps prevent iron deficiencies.


Just 4 ounces of raw ostrich tenderloin contains 19 grams of protein. Ostrich has even fewer calories, fat, and cholesterol than skinless chicken and turkey, and still remains high in protein! It also supplies iron to the body and because of the ostrich’s pH balance, its meat doesn’t attract bacterias like E. coli or salmonella, making it healthy and safe!


One 8-ounce pork chop contains 55 grams of protein. Meanwhile, 4 ounces of pork tenderloin has 30 grams of protein. It is also high in essential vitamins, minerals and essential amino acids for healthy living.

A few of the key ingredients found in pork are thiamin, zinc, vitamin B12, vitamin B6, niacin, phosphorus, and iron.


If you like to eat fish, 3 ounces of cooked halibut has 19 grams of protein. Halibut is also high in omega-3 fatty acids, selenium, and other nutrients. Halibut is considered a “safe” fish due to its mercury levels. So, one serving a week is perfectly fine!

Wild Salmon

Half of a salmon fillet contains 39 grams of protein. Wild salmon is great, but you’ll find that farmed salmon has a bit more vitamin C. It is rich in Omega-3 Fatty acids.

In fact, Salmon is one of the best sources of long-chain omega-3’s. Salmon is high in B vitamins and loaded with selenium. It contains the antioxidant, astaxanthin and may help to reduce the risk of heart disease.

Light-Canned Tuna

There are 25 grams of protein in just 3 ounces of light-canned tuna. Tuna is a source of high-quality protein with essentially no fat. It contains all the essential amino acids required for a daily dosage. 

Pacific Cod

One Pacific cod fillet contains 17 grams of protein. It supports heart health, protects against arrhythmias and reduces the risk of stroke. Cod may also help lower triglycerides and helps control blood pressure. Cod has been said to protect against deep vein thrombosis and could potentially reduce the risk of cancer and Alzheimer’s disease. 


Just 1 ounce of turkey has 8 grams of protein. It goes great on a sandwich made with whole-grain bread, which is also rich in protein. Turkey is low in saturated fat only if you do not eat the skin. It is high in B6 and B12. 

Keep in mind, that turkey can and will always have a mild “calming” or “sleepy” effect because of a few of the tryptophan, and if eaten by itself on an otherwise empty stomach has said to cause more vivid-than-usual dreams.


One chicken breast has 54 grams of protein. It is an excellent source of lean, low-fat protein for muscle development. It is also good for heart health. Chicken suppresses and controls the body’s homocysteine amino acid levels. This table classic is also high in iron and phosphorous, both good for your bones and teeth.


One large egg garners 6 grams of protein. Meanwhile, the white of a large egg has just over 3 grams of protein. One egg is only 77 calories, 5 grams of fat, and have 6 grams of protein and all 9 essential amino acids. They’re rich in iron, selenium, phosphorous, B12, B5, and B2. Some say only eat the egg whites, but in most cases, there is room for whole eggs in a healthy diet!


There are 14 grams of protein in one cup of baked beans. Pinto beans contain 41 grams for the same serving size. Some of the healthiest beans are chickpeas, kidney beans, black beans, and soybeans. Beans may get a bad rap sometimes, but there is no need to cut them out of your diet. They can reduce blood sugar and improve cholesterol levels while adding necessary protein to your diet. 


One boiled cup of lentils has 18 grams of protein. It doesn’t matter the color: brown, yellow, green, black or red, lentils are low in calories and high in protein. They’re great for heart health and easy to cook.

Peanut Butter

Peanut butter has 8 grams of protein in two tablespoons. This sweet snack is also great for boosting heart health and managing blood sugar levels. It has been said to reduce the risk for breast cancer and is a staple for modern-day bodybuilders. 

Whole-Grain Bread

Whole-wheat bread contains just over 3 grams of protein in each slice. Unlike white bread, whole-wheat whole-grain bread doesn’t give you the sugar spike. Instead, it gives you a good dose of fiber. 


There are 7 grams of protein in a quarter cup of teff. Teff is gluten-free and an excellent source of magnesium, vitamin B6, zinc, calcium, and vitamin c. It’s low in sodium, fat, and tastes great. You can implement teff into your everyday cooking habits fairly easily. 


One cup of triticale flour contains 17 grams of protein, while one cup of the berries has 25 grams. It’s valued for having more protein than rye or wheat. Triticale also brings more minerals and fiber as well. 

Gruyere Cheese

One slice of Gruyere cheese has 8 grams of protein. Meanwhile, one cup of shredded Gruyere has 32 grams. It provides 287 grams of calcium and tastes similar to swiss. 

Greek Yogurt

One container of nonfat Greek-style yogurt has 17 grams of protein. It is packed with probiotics to help keep you regular. Potassium balances out sodium. Greek Yogurt is also a great workout recovery food. It provides iodine, which helps to keep your waist in check. 


Milk has 8 grams of protein in one cup. Excellent source of phosphorus, B12, and Vitamin D. 

Chia Seeds

Two tablespoons of chia seeds contain 4 grams of protein. Chia seeds are loaded in antioxidants, fiber, and omega-3 acids. They contain a massive amount of nutrients with very few calories. Almost all of their carbs are fiber. Chia Seeds are high in Omega-3 fatty acids as well. 

Pumpkin Seeds

One cup of pumpkin seeds contains 12 grams of protein. Pumpkin seeds may lower bad cholesterol. They may also minimize inflammation in the body.


There are 30 grams of protein in one cup of almonds. Almonds contain beneficial vitamin E and are great for heart health.


A single-cup serving of cashews provides 24 grams of protein. Cashews contain magnesium. Magnesium may be beneficial to migraine sufferers.


For more information, you can give us a call at (844) 437-8446 or visit one of our local Weight Loss Centers!

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