Protein is the most important macronutrient for weight loss and body composition. It preserves muscle during a calorie deficit, increases satiety per calorie, and has the highest thermic effect of any macronutrient โ meaning up to 30% of its calories are burned during digestion [1].
This complete high protein foods list ranks 30 sources by grams of protein per 100g and per typical serving, so you can quickly see which foods will move your daily total the most. All data from the USDA FoodData Central database.
Why Protein Is Critical for Weight Loss
Three mechanisms make protein uniquely powerful for weight loss:
- Thermic effect: 20โ30% of protein calories are burned in digestion vs. 5โ10% for carbohydrates and 0โ3% for fat [1]. A 150g chicken breast at 160 kcal effectively costs only ~112 kcal net.
- Satiety: Protein suppresses ghrelin (the hunger hormone) and increases peptide YY and GLP-1 (fullness hormones) more effectively than any other macronutrient [2].
- Muscle preservation: During a calorie deficit, higher protein intake (1.6โ2.2g/kg) preserves lean mass, ensuring the weight you lose is fat โ not muscle [3].
How Much Protein Do You Actually Need?
The RDA of 0.8g/kg is the minimum to prevent deficiency โ not the optimal amount for weight loss or body composition. Current evidence from sports nutrition research supports the following targets [3]:
For an average 70kg person on a weight loss diet: 70 ร 1.6 = 112g protein per day minimum. Use the foods in this list to hit that target.
Top Animal Protein Sources
| Food | Protein/100g | Kcal/100g | Protein/serving | Serving size |
|---|---|---|---|---|
| ๐ Chicken Breast (cooked) | 165 | 56g | 180g | |
| ๐ฆ Turkey Breast (cooked) | 157 | 54g | 180g | |
| ๐ Tuna (canned, drained) | 116 | 33g | 130g can | |
| ๐ Salmon (cooked) | 208 | 36g | 150g | |
| ๐ฆ Prawns/Shrimp (cooked) | 99 | 36g | 150g | |
| ๐ฅฉ Lean Beef Mince (90%) | 215 | 39g | 150g | |
| ๐ Cod (cooked) | 105 | 38g | 180g |
Top Plant Protein Sources
| Food | Protein/100g | Kcal/100g | Complete protein? | Notes |
|---|---|---|---|---|
| ๐ซ Edamame (cooked) | 121 | Yes | One of few complete plant proteins | |
| ๐พ Tempeh | 193 | Yes | Fermented soy โ highly bioavailable | |
| โฌ Tofu (firm) | 76 | Yes | Very low calorie density | |
| ๐ซ Black Beans | 132 | Incomplete | Pair with rice for complete amino profile | |
| ๐ค Lentils (cooked) | 116 | Incomplete | High fibre โ very filling per calorie | |
| ๐ฑ Quinoa (cooked) | 120 | Yes | Complete protein grain โ also a carb source | |
| ๐ค Pumpkin Seeds | 559 | Incomplete | High calorie โ use as a topper, not a main |
Dairy & Egg Sources
| Food | Protein/100g | Kcal/100g | Protein/serving | Serving size |
|---|---|---|---|---|
| ๐ง Parmesan (grated) | 431 | 4g | 10g tbsp | |
| ๐ซ Greek Yogurt (0% fat) | 57 | 20g | 200g | |
| ๐ง Cottage Cheese | 98 | 22g | 200g | |
| ๐ฅ Eggs (whole) | 155 | 6g | 1 large egg | |
| ๐ฅ Skyr (Icelandic yogurt) | 61 | 22g | 200g | |
| ๐ง Low-fat Cheddar | 330 | 6g | 25g slice |
Full 30-Food Ranked Table
Sorted by protein per 100g, from highest to lowest. Source: USDA FoodData Central.
| # | Food | Protein/100g | Kcal/100g | Category |
|---|---|---|---|---|
| 1 | Parmesan (grated) | 38g | 431 | Dairy |
| 2 | Chicken Breast (cooked) | 31g | 165 | Meat |
| 3 | Turkey Breast (cooked) | 30g | 157 | Meat |
| 4 | Tuna (canned) | 26g | 116 | Fish |
| 5 | Lean Beef Mince (90%) | 26g | 215 | Meat |
| 6 | Low-fat Cheddar | 25g | 330 | Dairy |
| 7 | Salmon (cooked) | 24g | 208 | Fish |
| 8 | Prawns (cooked) | 24g | 99 | Fish |
| 9 | Tempeh | 19g | 193 | Plant |
| 10 | Pumpkin Seeds | 19g | 559 | Plant |
| 11 | Almonds | 21g | 579 | Plant |
| 12 | Pork Tenderloin | 21g | 143 | Meat |
| 13 | Cod (cooked) | 21g | 105 | Fish |
| 14 | Whey Protein Powder | 80g | 400 | Supplement |
| 15 | Eggs (whole) | 13g | 155 | Dairy/Egg |
| 16 | Cottage Cheese | 11g | 98 | Dairy |
| 17 | Skyr | 11g | 61 | Dairy |
| 18 | Greek Yogurt (0%) | 10g | 57 | Dairy |
| 19 | Lentils (cooked) | 9g | 116 | Plant |
| 20 | Black Beans (cooked) | 8.9g | 132 | Plant |
| 21 | Edamame (cooked) | 11g | 121 | Plant |
| 22 | Tofu (firm) | 8g | 76 | Plant |
| 23 | Chickpeas (cooked) | 8.9g | 164 | Plant |
| 24 | Hemp Seeds | 31g | 553 | Plant |
| 25 | Quinoa (cooked) | 4.1g | 120 | Plant |
| 26 | Milk (whole) | 3.4g | 61 | Dairy |
| 27 | Broccoli | 2.8g | 34 | Plant |
| 28 | Spinach | 2.9g | 23 | Plant |
| 29 | Peas (frozen, cooked) | 5.4g | 81 | Plant |
| 30 | Oats (dry) | 17g | 389 | Plant |
Protein Per 100g Chart โ Top 10 Sources
Source: USDA FoodData Central (2024). Values are for cooked/prepared foods unless stated.
Sample High-Protein Day (130g Protein, 1,500 kcal)
Here is how to hit 130g of protein in a day using only foods from this list, without exceeding 1,500 calories:
| Meal | Food | Protein | Calories |
|---|---|---|---|
| Breakfast | 3 eggs scrambled + 150g Greek yogurt + berries | 39g | 380 kcal |
| Lunch | 180g chicken breast + ยฝ cup brown rice + broccoli | 52g | 490 kcal |
| Snack | 200g cottage cheese + sliced cucumber | 22g | 200 kcal |
| Dinner | 150g salmon + sweet potato + green beans | 34g | 410 kcal |
| Total | 147g | 1,480 kcal |
Turn this into a full week of meals: 7-Day Diet Plan for Weight Loss โ Science-Backed & Free
Want the full list of best weight loss foods beyond just protein? 20 Best Foods for Weight Loss, Ranked by Science
Find out your personal protein target based on your weight: How Many Calories to Lose Weight? (Free TDEE Calculator)
Track Your Protein Automatically with NoxFit
Scan barcodes, log meals with a photo, and NoxFit tracks your protein, calories, and macros automatically โ completely free.
Download NoxFit Free โReferences
- Westerterp KR. (2004). Diet induced thermogenesis. Nutrition & Metabolism, 1(1), 5. PubMed โ
- Paddon-Jones D, et al. (2008). Protein, weight management, and satiety. The American Journal of Clinical Nutrition, 87(5), 1558Sโ1561S. PubMed โ
- Morton RW, et al. (2015). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine, 52(6), 376โ384. PubMed โ
- USDA FoodData Central (2024). National Nutrient Database. fdc.nal.usda.gov โ