The Top 7 High-Protein Foods for Weight Loss

Everyone knows that what you eat matters for weight loss, but it’s not just what you cut out of your diet–it’s also what you add in to support wellness goals. When it comes to dropping a few pounds, protein is your best friend. It helps curb appetite, boosts metabolism, and preserves muscle mass—all key factors for sustainable fat loss. But not all protein-packed foods are created equal. To help you make smarter choices, we asked registered dietitians to share their go-to high-protein picks that support weight loss. Here are the top seven must-haves.

1. Roasted Edamame

Nutrition: per serving ⅓ cup

Calories: 130

Fat: 5g (Saturated fat: 0.5g)

Sodium: 140mg

Carbs: 9g (Fiber: 6g, Sugar: 1g)

Protein: 14g

Roasted edamame has an irresistible crunch and savory flavor that’s packed with protein and fiber, which aids in holding off your hunger until mealtime. “The crunchy texture and savory taste can really help satisfy your cravings,” says Dr. Qianzhi Jiang, RDN, LDN, a family dietitian and owner of The Nutrition Changer.

2. Tuna Packets

Nutrition: per serving 1 packet

Calories: 80

Fat: 1g (Saturated fat: 0g)

Sodium: 340mg

Carbs: 1g (Fiber: 0g, Sugar: <1g)

Protein: 16g

Tuna packets are ideal to grab on the go and eat with crackers, or alone for protein. “No can opener is needed, plus tuna packets are shelf-stable, so you can keep one in your gym bag, your desk drawer, or, let’s be honest, your car’s glove compartment for emergency hunger strikes,” says Bess Berger, RDN, founder of Nutrition by Bess specializing in PCOS and menopause.