Cosnuming protein-rich foods offers several advantages, including muscle growth, weight loss, and experiencing the feeling of being fuller after eating. Although eating a lot of protein is advantageous, having a well-balanced diet is also important for staying healthy.
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Eating a high protein diet can aid in weight loss because it prevents overeating. When paired with exercising, a high protein diet can help grow muscle mass. Lean muscle aids in burning more calories during the day, which in return can aid in weight loss.
Table of Contents
List of high protein foods for weight loss
This list introduces you to high protein foods and their weight loss benefits. Protein is a nutrient that your body needs to create and repair muscle, ligaments, tendons, and other tissues, as well as to regulate hormones, enzymes, and other substances. As a result, it is critical that you include protein in your daily diet. This enables your body to maintain and repair itself, while also making you feel full and content, making you less inclined to overeat or desire unhealthy (and usually fattening) foods.
The following is a list of the 47 best high protein foods that anyone can eat in order to help them lose weight:
1. -List of high protein foods for weight loss- Shrimp
Shrimps are a low-fat, low-calorie source of protein that’s rich in vitamins, minerals and antioxidants. They’re also versatile, taking on the flavor of almost any sauce, spice, herb or seasoning you add to them, and they’re one of the fastest foods to prepare, taking just minutes from the refrigerator to the table.
Geisha Wild Caught Tiny Shrimp
2. -List of high protein foods for weight loss- Nuts
In addition to being delicious, nuts are packed with nutrients, protein, and healthy fats that can help you lose weight. Studies show that people who eat nuts tend to have healthier body weights, since nuts can be a good source of fiber and tend to be filling. Nuts also contain unsaturated fats and plant-based protein, which can help you avoid feeling hungry and overeating.
Signature’s Kirkland Fancy Mixed Nuts
3. -List of high protein foods for weight loss- Pistachios
Pistachios are a highly nutritious food. They are a source of fiber, protein, and phytonutrients, such as ellagic acid, that may reduce the risk of cancer. Yet, for some people, snacking on pistachios may cause digestive discomfort.
The health benefits of pistachios are due in part to their high content of unsaturated fats and dietary fiber. One ounce of shelled pistachios contains 2.5 grams of unsaturated fat and 6.6 grams of dietary fiber. The unsaturated fatty acids in pistachios are primarily monounsaturated fats, such as oleic acid. Oleic acid may help reduce low-density lipoprotein (LDL) cholesterol.
Wonderful Pistachios, No Shells, Roasted & Salted
4. -List of high protein foods for weight loss- Almonds
Almonds are one of the most popular nuts, and for good reason: they’re nutritious and delicious. They’re also great sources of fiber, protein, vitamins and minerals and they’re also low in fat and calories. One of the best things about almonds is that they’re available all year. They’re popular in baked goods, but they also work well in salads and other dishes.
Blue Diamond Almonds Low Sodium Lightly Salted
5. -List of high protein foods for weight loss- Quinoa
Quinoa is a a great food to add to your diet plan, for several reasons:
- First, it’s a complete protein, that means it contains all the amino acids your body cannot produce on its own.
- Second, it contains fiber, which helps to keep your cholesterol in check.
- Third, it’s got plenty of vitamins, minerals, and antioxidants.
- Lastly, it’s low in calories, so you can eat it without guilt.
365 by Whole Foods Market, Organic White Quinoa
6. -List of high protein foods for weight loss- Cottage cheese
Even though the name sounds like something you’d make fun of, cottage cheese is one of the most underrated foods for weight loss. It is a very versatile food and works great in salads, as a dessert or as a tasty snack. Cottage cheese is low in calories and fat, but does contain a good amount of protein. It’s also very filling which is an added bonus!
Good Culture, Organic Low Fat Cottage Cheese
7. -List of high protein foods for weight loss- Fat free milk
While fat free milk is not as popular as it once was, it is still a great option for many people. You can usually buy fat free milk in the produce section of the grocery store, and some people even buy the canned variety for convenience. Milk is a great source of calcium, and fat free milk has the same nutritional value as regular milk. People who are lactose intolerant may even be able to drink fat free milk.
Parmalat Fat Free UHT Shelf Stable Milk
8. -List of high protein foods for weight loss- Fat free yogurt
Although there is not a lot of fat in yogurt, you can still trim calories by choosing fat-free yogurt. Fat-free yogurt has the same health benefits of yogurt in general. Research has shown that yogurt can help you lose weight, and contains beneficial bacteria that aid in digestion and break down nutrients.
It is also rich in protein, which can help you feel fuller longer. If you are looking to lose weight, choose fat-free varieties of yogurt and pair it with fresh fruit for a healthy snack that will help you lose weight.
YOPLAIT YOGURT 99% FAT FREE BLUEBERRY ORIGINAL (8 pack)
9. -List of high protein foods for weight loss- Fat free cheese
Fat free cheese is a great source of protein and calcium for those who are lactose intolerant. It is also a great alternative to those who are on a diet but can’t give up their favorite foods.
BORDEN CHEESE SLICES AMERICAN SINGLES FAT FREE (3 pack)
10. -List of high protein foods for weight loss- Whole grain bread
Whole grain bread is a lot better for you than white bread. Why? It has more dietary fiber, which helps you feel full for longer, and it provides a lot of minerals that are missing from all white bread variants.
Dave’s Killer Bread Organic 21 Whole Grains and Seeds Bread
11. -List of high protein foods for weight loss- Whole grain pasta
Whole grain pasta is a healthier alternative to traditional white pasta; it contains fewer calories, more fiber, and more nutrients than the refined counterpart. So, if you’re looking for a simple way to cut calories without sacrificing taste or texture, whole grain pasta may be the perfect food for you.
Barilla Whole Grain Pasta, Elbows (8 pack)
12. -List of high protein foods for weight loss- Potatoes
A year ago, new research showed that potatoes are the most nutritionally-complete vegetable out there, with more protein and potassium than a banana, as well as more fiber than most other foods. A newer study has shown that you’ll burn more calories digesting potatoes than any other type of food, which means that they help you lose weight and keep it off!
Russet Idaho Potatoes Fresh Premium
13. -List of high protein foods for weight loss- Artichokes
Artichokes are a delicious vegetable that can be either cooked or served raw. They are high in fiber and low in calories and carbs. This vegetable is low in saturated fat, and cholesterol and it is a good source of minerals and vitamins. Artichokes are rich in antioxidants, which are thought to protect your cells from damage, and they also contain cynaropicrin, which is said to have cancer-fighting properties.
Reese Quartered Artichoke Hearts (12 pack)
14. -List of high protein foods for weight loss- Sun-dried tomatoes
Sun dried tomatoes are a great healthy snack option for on the go. Packed with lots of vitamins and minerals, and free of chemicals and preservatives, they are a great snack for adults and kids.
Jansal Valley Red Sundried Tomatoes, 1 Pound
15. -List of high protein foods for weight loss- Beef
Beef is the most consumed meat in the United States. It is also one of the most versatile and inexpensive proteins available. As a nutritional powerhouse, beef packs a lot of nutrition into a small package. It contains all nine essential amino acids and is also a good source of vitamin B12, zinc, selenium and niacin.
Marconda’s Meats, All Natural Pure Grass Fed Ground Beef
16. -List of high protein foods for weight loss- Bison meat
Bison meat is a protein-rich, low-fat meat that has been used by the Native American people for centuries. Bison meat is very lean, has a lot more protein than your average red meat, and is very low in fat.
TenderBison Burgers & Steaks Combo Pack
17. -List of high protein foods for weight loss- Pork
Pork has long been a staple of many popular weight loss diets and it is an easy to digest protein. Enjoying it as a part of your diet also helps you get more of the essential vitamins and minerals you need every day.
Burgers’ Smokehouse Fully Cooked Boneless Applewood Smoked Pork Chops (6)
18. -List of high protein foods for weight loss- Turkey
Turkey is the main meat for the Thanksgiving dinner, and many people also eat turkey throughout the year as a healthier alternative to red meat. Turkey is a good source of lean protein, omega-3 fatty acids, vitamin B6, niacin, and zinc. It also contains a small amount of iron, vitamin B12, selenium, riboflavin, phosphorus, and potassium.
Farm Pac Kitchens Giant Turkey Legs, 12 pieces
19. -List of high protein foods for weight loss- Eggs
Eggs are an excellent source of protein for most people. The protein in eggs is easily digested and doesn’t leave you feeling hungry.
Chino Valley, Eggs Omega 3 Large Organic, 12 Count
20. -List of high protein foods for weight loss- Chicken breast
Ever wondered why the chicken breast is the most popular chicken among consumers? Well, it’s because it has the most benefits to the body. The breast meat is packed with protein, higher than that of other cuts of the bird.
Tyson Savory Chicken Breast (32 pack)
21. -List of high protein foods for weight loss- Black beans
Black beans are one of the healthiest foods you can eat, and the high protein content of black beans is one of the main reasons why so many people are turning to them as part of their diet plan. A cup of cooked black beans has around 16 grams of protein, which is 44% of the recommended daily intake for a woman. This high amount of protein in black beans makes them a perfect food to use in order to replace some of the animal protein often found in other high protein foods like meat.
BUSH’S BEST Canned Black Beans (12 pack)
22. -List of high protein foods for weight loss- Lima beans
Lima beans are a high source of protein. Specifically, they contain 20% protein and 3 grams of fiber per cup. They are also a great source of iron (18% of your daily-recommended intake), as well as potassium, calcium, zinc, thiamin, riboflavin and folate.
Goya Large Lima Beans
23. -List of high protein foods for weight loss- Salmon
Salmon is a high-protein food that is popular among athletes and fitness buffs. The benefits of salmon are numerous, but a prominent one is how it is rich in protein. In fact, salmon is fairly higher in protein compared to many other types of fish.
Salmon Portion Atlantic Farm Raised
24. -List of high protein foods for weight loss- Tuna
Tuna is a high source of protein – and turns out it also contains a range of other nutrients, too. A recent study of tuna found that it contains omega 3 fatty acids, fiber, B vitamins, folate, iron, niacin, phosphorus, thiamin and zinc. And it also contains all the essential amino acids, meaning it can be used to make both vegetable and animal protein.
StarKist Chunk Light Tuna in Water (48 pack)
25. -List of high protein foods for weight loss- Peanut butter
Peanut butter is a great source of protein for your body, and it’s also a source of the amino acid tyrosine, which helps to build healthy muscle. The good news is that peanut butter is also a great source of good fat.
Jif Creamy Peanut Butter (3 pack)
26. -List of high protein foods for weight loss- Corn
First off, most people don’t realize that corn is a high source of protein, but it is. It also has a significant amount of protein in its starchy endosperm. (The starchy endosperm is the part of the grain that eventually gives us the corn itself.) So, even though the grains and seeds that come from corn are technically starchy, they are not actually a source of starch.
Green Giant Whole Kernel Sweet Corn
27. -List of high protein foods for weight loss- Peas
Peas are a nutrient-dense food that provides a high amount of protein, fiber, and numerous other nutrients. Although they do not come from an animal, they are still considered a complete protein.
Le Sueur Very Young Small Sweet Peas (8 pack)
28. -List of high protein foods for weight loss- Chickpeas
I love beans! There are a lot of reasons why I love them, including their health benefits, their taste, their versatility and their ability to transform any dish into something exceptional. Among beans, the most consumed are chickpeas, which are great to use in a variety of recipes. Not only are chickpeas (also called garbanzo beans) a great source of protein, they are also a good source of fiber, folate and iron.
Garbanzo Beans • Chickpeas • 100% Desiccant Free
29. -List of high protein foods for weight loss- Broccoli
You should know that the humble broccoli is a great source of protein. Broccoli is also a very rich source of the B vitamins niacin and thiamin. Many vegetables are good sources of vitamins, but broccoli is especially high in vitamin K, vitamin C, vitamin E, and many minerals.
Nutristore Freeze Dried Broccoli (4 pack)
30. -List of high protein foods for weight loss- Cauliflower
Cauliflower, it is no stranger in your diet. It’s an incredibly versatile vegetable that can be used in both savory and sweet dishes, and is also used in many herbal concoctions and remedies. But is cauliflower really a high-protein food? When it comes to its nutritional value, the answer is yes. This vegetable is a dietary powerhouse, containing nearly 14 grams of protein per cup, which is greater than meat, beans, or chicken.
Rhythm Organic Cauliflower Bites
31. -List of high protein foods for weight loss- Chinese cabbage
There are many reasons why you might want to eat chinese cabbage, but one of the main ones is that it is packed with protein.
David’s Garden Seeds Cabbage Chinese Minuet
32. -List of high protein foods for weight loss- Avocado
Avocados have been making a big splash in the health world in recent years. The fruit’s reputation has got a boost thanks to its rich nutritional value. Avocados are one of the richest sources of antioxidants, which protect cells from damage. Also, avocado is a high source of protein.
Organic California Hass Avocado (8 pack)
33. -List of high protein foods for weight loss- Halibut
Halibut is one of the best options for a high-protein diet. It’s a white fish that has a mild flavor with a firm, flaky texture, so it’s great for those on a diet. It has a high concentration of protein, which makes it one of the best fish to eat if you want to build muscle.
SEAFOOD Alaskan Halibut Fillet
34. -List of high protein foods for weight loss- Asparagus
Asparagus are a high source of protein. Not only do they contain 11 grams of protein per cup, but they also have vitamins and minerals, such as potassium, iron and calcium. Eating asparagus is also a good way to prevent osteoporosis, since it has a high concentration of calcium. You can eat asparagus boiled, steamed, poached or raw, with a dip.
Asparagus Green Conventional
35. -List of high protein foods for weight loss- Brussel sprouts
Brussel sprouts have been around for a long time, and while they may not look like much they are a popular choice for healthy eating. One cup of Brussel sprouts has 4.4 grams of protein, which is a high amount compared to other vegetables. They also have some fiber which slows down the rate that food gets digested, which means they will fill you up for longer.
Paisley Farm Dilled Brussels Sprouts (6 pack)
36. -List of high protein foods for weight loss- Watercress
Watercress is a high source of protein, and is recommended by experts for anyone who wants to lose weight. It is a type of edible green leafy vegetable that is widely eaten in salads and takes up the flavor of other ingredients when added to a dish. The amount of protein in a serving of watercress is 24 grams, which is in the same range as other dark green leafy vegetables such as broccoli and spinach. Watercress can also be found as a supplement.
Watercress 120 Capsules, 800 mg, Organic Watercress
37. -List of high protein foods for weight loss- Oats
Oats are a high source of protein. In fact, a cup of oats contains about 15 grams of protein. Oats are 3.6 percent protein by weight, which is on par with other grains, including wheat, rice, corn, and barley.
Bakery on Main, Happy Oats
38. -List of high protein foods for weight loss- Tempeh
Tempeh, an Indonesian food comprised of fermented soybeans, has been a very popular food in Asia for centuries. Tempeh is a high source of protein, rich in minerals and vitamins, and is easily chewed. Though it has a strong flavor, it is a complete protein and can help promote healthy digestion.
Fresh tempeh (6 pack)
39. -List of high protein foods for weight loss- Spirulina
Spirulina is an algae, which is really a complex plant. It’s used in both human and animal nutrition. Spirulina products have a lot of high quality protein, it contains 23 grams of protein in just a 1/2 teaspoon (about a gram of protein in a gram of Spirulina).
Spirulina Powder Organic – USDA Certified
40. -List of high protein foods for weight loss- Legumes
Legumes are also a high source of protein. They are a great source of fiber, folate, iron, and they are low in calories, so they are great for weight loss. They make a great addition to any meal or smoothie. Legumes are very versatile, you can eat them raw, cooked, or sprouted.
Vegetable Recipes from the Market Table
41. -List of high protein foods for weight loss- Hemp seeds
Hemp seeds are considered a high protein alternative to other protein sources like meat, dairy and eggs. They are a good source of fiber, which helps to keep you feeling full and may also help prevent overeating. They are also high in essential fatty acids, which may benefit the heart and brain.
Vegetable Recipes from the Market Table
42. -List of high protein foods for weight loss- Pumpkin seeds
Pumpkin seeds are a high source of protein, especially if you’re trying to stock up on muscle before or after a short intense training session or a sprint. They are loaded with minerals that are essential for energy and muscle growth, including magnesium, iron, zinc and copper – all of which are essential for improving athletic performance.
Terrasoul Superfoods Organic Pumpkin Seeds
43. -List of high protein foods for weight loss- Chia seeds
Chia seeds should be a part of anyone’s food plan. You may not have heard of them, but they’re quite famous in mainland China. This nutritious little seed is nutritionally rich, with a whopping 20 grams of calcium, 10 grams of fiber and 11 grams of protein for every ounce of product. It is loaded with antioxidants and phytochemicals that protect against free radicals and help to fight cancer and heart disease – all without any negative side effects.
Mamma Chia Organic Seeds
44. -List of high protein foods for weight loss- Guava
Guava even though it is high in calories, it is also very nutrient dense. One can of guava contains over 1g of protein, as well as an array of vitamins and minerals. The fruit also contains the B vitamin inositol, which can help improve metabolism, and has been found to reduce cholesterol levels. Guava also contains a substance that helps to protect the body from chronic inflammation.
Iberia Guava Paste (3 pack)
45. -List of high protein foods for weight loss- Lentils
Lentils are one of the most well-known legumes, and here is a reason to add them to the list. These tiny beans are a good source of protein, which is important for building lean muscle and keeping your body fueled throughout the day, and they also contain antioxidants that can help protect your cells from the oxidative damage that can lead to many different health problems.
Small Brown Lentils • Pardina or Spanish Brown • 100% Desiccant Free
46. -List of high protein foods for weight loss- Spelt
Spelt , or species of wheat, is a grain that has been around for more than 5,000 years. There are many benefits to consuming spelt. For one, it is a high source of protein. It contains a number of other nutrients, including fiber, B vitamins, phosphorus, magnesium, iron and zinc.
Arrowhead Mills Organic Spelt Flour (6 pack)
47. -List of high protein foods for weight loss- Whey protein powder
When it comes to weight loss, protein is one of the most important nutrients you can consume. In fact, protein is essential for building and repairing tissue and muscle. Therefore, you need to be sure your weight loss plan includes enough protein, which is why whey protein is one of the most popular supplements out there for weight loss and excercise.
Optimum Nutrition Gold Standard 100% Whey Protein Powder
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