Dietitians share 11 of the best high-protein foods for weight loss

Peanut butter is low in carbs, and it can be a great source of protein and “healthy” fats. 

“My favorite high-protein food for weight loss is peanut butter,” registered dietitian nutritionist Rebecca Stib told BI. “Per a serving, which is typically 2 tablespoons, you’ll get about 8 grams of protein.”

“Eggs are a great food for weight loss,” registered dietitian Jenn Fillenworth told BI.

They’re full of vitamins and minerals, and one egg contains about 6 grams of high-quality protein, with all of the essential amino acids.

“One of my absolute favorite foods for weight loss is salmon,” Fillenworth told BI.

Although salmon is a fatty fish, she explained that eating the right kind of fat doesn’t necessarily mean you’re going to gain weight.

The fish contains essential omega-3 fatty acids, which you have to get from your diet since the human body can’t produce them.

“My favorite plant-based protein for weight loss is the black bean,” Fillenworth said.

She told BI that in addition to being high in protein, black beans are also high in fiber, so they can help relieve constipation and bloating — which could be attributed to some weight gain.

“When looking for the best high-protein foods for weight loss, think low-calorie and high-quality ingredients,” registered dietitian Sabrina Russo told BI.

She said the first things that come to mind are lean meat, poultry, and fish. These are all great sources of complete protein with little carbs and fat. 

“High-protein seeds and whole-grain products are another great option,” Russo told BI.  

Try incorporating whole-grain pasta or high-protein crackers into your diet, as these grains help keep you full without as many calories as processed white carbs.

“Low-fat dairy products are also examples of high-protein foods that may be beneficial for weight loss,” Russo said.

She suggested opting for plain, low- or fat-free milk, yogurt, and cheese. You can also enjoy plain yogurt with fresh berries for some natural sweetness.

“At 23 grams of protein per cup and less than 200 calories, this protein-rich dairy product is a great addition to any meal,” registered dietitian Staci Gulbin told BI.

A cup of lower-fat cottage cheese with 1% milk fat can even have around 28 grams of protein.

Although a serving of cottage cheese is fairly high in sodium, you can look for low-sodium or no-added-sodium brands. 

“This gluten-free seed is a delicious and healthy alternative to rice or pasta,” Gulbin told BI.

A serving contains about 8 grams of protein and 5 grams of gut-friendly fiber.

“Nuts are a great portable and nutritious addition to any healthy lifestyle plan,” Gulbin told BI.

Almonds, pistachios, and peanuts average around 6 grams of protein per 1-ounce serving with about 3 grams of gut-friendly fiber.

“Shrimp is an extremely low-calorie filling protein,” registered dietitian Summer Yule said.

It’s also an excellent source of iodine, which we need to support our thyroid health and manage our metabolism.

This story was originally published in February 2019 and most recently updated on January 13, 2025.

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