High Protein Foods for Weight Loss — Complete List with Calories

Protein is the single most important macronutrient for weight loss. It keeps you fuller for longer, preserves muscle mass during a calorie deficit, and burns more calories during digestion than carbohydrates or fat. If you are trying to lose weight, increasing your protein intake is one of the most effective changes you can make.

This guide lists the best high-protein foods with their protein content and calories, so you can build a diet that actually works.

Best Animal Protein Sources

Best Plant Protein Sources

Why Protein Is So Effective for Weight Loss

It keeps you fuller for longer

Protein stimulates the release of satiety hormones (PYY and GLP-1) while reducing levels of ghrelin, the hunger hormone. Studies consistently show that people who eat more protein consume fewer total calories throughout the day without consciously trying to restrict.

It has a high thermic effect

Your body burns calories digesting food — this is called the thermic effect of food. Protein has a thermic effect of 20–30%, meaning you burn 20–30 calories for every 100 calories of protein you eat. Carbohydrates burn 5–10 calories per 100, and fat only 0–3 calories per 100. Eating more protein literally increases your calorie burn.

It preserves muscle during weight loss

When you eat in a calorie deficit, your body can break down muscle for energy alongside fat. Eating adequate protein, combined with strength training, signals your body to preserve muscle and use fat stores instead. Preserving muscle is essential for maintaining a higher metabolic rate long term.

Practical Tips to Eat More Protein

• Build every meal around a protein source — decide on the protein first, then add vegetables and carbohydrates around it.
• Start the day with protein — eggs, Greek yoghurt, or a protein shake at breakfast reduces hunger throughout the day.
• Use Greek yoghurt as a snack — 200g provides 20g of protein for around 116 calories, more protein than most protein bars.
• Add legumes to meals — lentils, chickpeas, and beans are cheap, filling, and high in both protein and fibre.
• Keep boiled eggs ready — one of the most convenient and affordable high-protein snacks available.
• Choose high-protein dairy — cottage cheese and Greek yoghurt have significantly more protein than regular yoghurt or cheese.

High Protein Foods That Are Also Low Calorie

The best foods for weight loss are those with a high protein-to-calorie ratio — lots of protein for relatively few calories. The top options are:

• Egg whites — 11g protein per 100 calories
• Prawns/shrimp — 24g protein per 100 calories
• Tuna in water — 25g protein per 100 calories
• Chicken breast — 19g protein per 100 calories
• Greek yoghurt (0%) — 17g protein per 100 calories
• Cottage cheese — 13g protein per 100 calories

How Much Is Too Much Protein?

For healthy adults with normal kidney function, consuming up to 2.2g of protein per kilogram of body weight per day is well within safe limits. The concern about high protein intake damaging kidneys applies only to people with pre-existing kidney disease. For healthy individuals, there is no established upper limit that causes harm at intakes below 3.5g/kg.

Practically speaking, eating enough protein to support your goals is much harder than accidentally eating too much — most people significantly underestimate how much protein they need and overestimate how much they actually eat.