17 High-Protein Foods for Weight Loss

Protein is one of the most powerful tools for weight management. It helps control appetite, keeps you feeling fuller for longer, curbs cravings, and supports lean muscle while you lose fat.

Here are 17 high-protein foods — from meat and fish to vegetarian and vegan options — that can help support weight loss goals.

Meat and Fish

• Chicken: About 31g protein per 100g. Lean, versatile, and easy to add to salads, wraps, or sheet-pan dinners.
• Turkey: Roughly 28g protein per 100g. Try ground turkey chili, shredded turkey wraps, or meatballs.
• Beef: Around 28g protein per 100g. Use in grain bowls, fajitas, or as lean jerky for a portable snack.
• Pork: About 26g protein per 100g. Pork loin or ground pork works well in stir-fries and lettuce wraps.
• Fish: Options like salmon, tuna, cod, and halibut provide 19–22g protein per 100g, plus omega-3s for heart health.

Vegetarian

• Cheese: Feta offers ~20g protein per 100g; cottage cheese, mozzarella, and cheddar are other solid options.
• Eggs: 6g protein each. Scrambled, hard-boiled, or in omelets, they’re an affordable and easy source.
• Greek Yogurt: ~10g protein per 100g (double that of regular yogurt). Great with fruit, nuts, or in smoothies.

Vegan

• Lentils: ~25g protein per 100g. Perfect in soups, stews, or curries.
• Nuts: Almonds contain ~21g protein per 100g. A handful makes a ~7g snack.
• Chickpeas: ~20g protein per 100g. Roast for snacks, blend into hummus, or add to salads.
• Tempeh: ~20g protein per 100g. A complete plant protein, great in stir-fries or crumbled into sauces.
• Seeds: Pumpkin, chia, and hemp seeds add ~5g protein per ounce plus healthy fats.
• Tofu: ~13g protein per 100g. Use in stir-fries, soups, or grilled with veggies.
• Edamame: ~12g protein per 100g. Enjoy as a snack or toss into bowls and salads.
• Beans: Black, pinto, or kidney beans provide ~7–9g protein per half cup.
• Protein Powders: Whey, soy, pea, or hemp powders vary (often 20–30g per serving) and can be added to shakes, oats, or pancakes.

Protein isn’t just about building muscle — it’s one of the most effective nutrients for weight loss. By mixing both animal and plant-based sources into your meals, you’ll stay satisfied, preserve lean muscle, and support long-term results.