8 Of The Best High-Protein Foods For Weight Loss, According To Dietitians

Peanut butter

"My favorite high-protein food for weight loss is peanut butter," registered dietitian nutritionist Rebecca Stib told Business Insider. 

Nutrient-Dense Eggs 

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. 


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. 

Black beans 

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. 

Lean Meats 

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

whole-grain bread

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 

"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-fat, or fat-free milk, yogurt, or cheese.

Cottage Cheese 

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. 

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