High-Protein Foods List for Weight Loss
A Moment for Protein
Protein is having a moment. Walk down any grocery aisle and you’ll find protein popcorn, protein Pop-Tarts, protein everything. And while the extra options are convenient, more protein on the label doesn’t always mean more benefit in your body.
When it comes to weight loss, protein is your best friend. It keeps you full longer, helps preserve muscle while you’re in a calorie deficit, and takes more energy to digest than carbs or fat. The goal isn’t just eating less, it’s eating smart.
Whole food sources of protein are still the gold standard. You get more protein per bite, better digestion, and longer lasting fullness. Before you reach for the latest protein snack, here’s what naturally occurring protein actually looks like.
Meats
Chicken breast (3 oz cooked) — 26 g
Chicken thigh (3 oz cooked) — 24 g
Chicken drumstick (3 oz ≈ 2 small) — 25 g
Chicken salad (4 oz cooked ≈ 1/2 cup) — 18 g
Ground beef, 80- 90% lean (3 oz) — 21 g
Skirt steak (3 oz cooked) — 23 g
Beef sirloin steak (3 oz cooked) — 23 g
Pork chop, boneless (3 oz cooked) — 24 g
Deli meat (2 oz ≈ 6 thin slices) — 10 g
Turkey, ground (3 oz cooked) — 23 g
Turkey bacon (1 slice) — 4 g
Chicken/turkey sausage (3 links) — 10 g
Pork sausage (3 oz cooked) — 14 g
Meat Substitutes
Tofu (7 oz ≈ 1/2 block) — 19 g
Tempeh (4 oz ≈ 1/2 block) — 24 g
Seitan (3 oz ≈ 1/2 cup chunks) — 20 g
TVP (1/2 cup cooked ≈ 1/4 cup dry) — 13 g
Seafood
Salmon (3 oz) — 22 g
Shrimp (3 oz ≈ 12 large) — 19 g
Tuna (3 oz drained ≈ 1 can) — 20 g
Sardines (3.75 oz ≈ 1 can) — 14 g
Cod/White Fish (3 oz) — 20 g
Tilapia (3 oz) — 21 g
Halibut (3 oz) — 23 g
Scallops (3 oz) — 20 g
Eggs & Dairy
Egg (1 large) — 6 g
Egg whites, liquid (1/4 cup) — 7 g
Greek yogurt (1 cup) — 20 g
Skyr (1 container) — 15 g
Chobani Yogurt Drink (7 oz) — 10 g
Cottage cheese (1 cup) — 26 g
Ricotta (½ cup, part-skim) — 14 g
String cheese (1 stick) — 6 g
Cheddar/Swiss (1 oz ≈ 1½ slices) — 7 g
Parmesan (1 oz ≈ 1/3 cup shredded) — 10 g
Feta (1 oz ≈ 3 tbsp crumbled) — 6 g
Mozzarella (1 oz ≈ 1/4 cup shredded) — 6 g
Cow’s milk (1 cup) — 8 g
Ultra-filtered Milk (1 cup) — 13 g
Dairy Substitutes
Soy milk (1 cup) — 7 g
Pea milk (1 cup) — 8 g
Soy yogurt (3/4 cup) — 7 g
Beans, Lentils, Legumes
Edamame, shelled (1/2 cup) — 10 g
Lentils (1/2 cup) — 8 g
Chickpeas (1/2 cup) — 7 g
Hummus (1/4 cup) — 4 g
Black/Kidney/Pinto beans (1/2 cup) — 7 g
Split peas (1/2 cup cooked) — 8 g
Green peas (1/2 cup) — 4 g
Black-eyed peas (½ cup) — 7 g
Lupini beans (½ cup) — 12 g
Grains
Quinoa (1 cup) — 8 g
Oats (1 cup) — 5 g
Brown rice (1 cup) — 6 g
Wild rice (1 cup) — 7 g
Seeded bread (1 slice) — 5 g
Farro (1 cup cooked) — 8 g
Bulgur (1 cup cooked) — 6 g
Vegetables
Spinach (3 cups raw ≈ 1/2 cup cooked) — 3 g
Broccoli (1 cup) — 4 g
Brussels sprouts (1 cup) — 6 g
Asparagus (1 cup cut ≈ 11 spears) — 4 g
Nuts and Seeds
Peanut Butter (2 tbsp) — 7 g
Almonds (1 oz ≈ ¼ cup) — 6 g
Pumpkin seeds (2 tbsp) — 5 g
Sunflower seeds (1 oz ≈ ¼ cup) — 6 g
Hemp seeds (2 tbsp) — 6 g
Cashews (1 oz ≈ ¼ cup) — 5 g
Chia seeds (2 tbsp) — 4 g
Walnuts (1 oz ≈ ¼ cup) — 4 g
Notes:
- All proteins are based on cooked foods
- 3 oz of a meat = size of a deck of cards
- For educational purposes only
- Last Updated: 5/6/26 by Briauna Ramirez, RD