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The Best Protein-Rich Foods to Lose Weight


We review what are some of the best foods to lose weight protein that you should incorporate into your diet. They are foods low in caloric content, satiating and loaded with nutrients.

Proteins have an essential role in the creation of tissues and in the growth and maintenance of muscle mass. In addition, scientific studies show that its consumption makes us feel more satiated, which helps to prevent choking between meals, and also reduces sweet cravings.

A good diet should have a balanced supply of fats, carbohydrates and proteins, so unless you do a lot of sport it is not recommended that you follow a hyperproteic diet. If you want to know what your daily needs are, here you can see how to calculate the proteins you need to take daily to lose weight, or consult a dietitian to help you tailor a personalized diet.


If you want to lose weight and would like to incorporate more protein to your meals, take note of the best foods rich in protein to lose weight.

  • Tuna. Tuna is a fish with a contribution of 29 grams of protein and 130 calories per 100 grams. In addition, it has omega 3 fatty acids and is rich in vitamins and minerals, such as vitamin B12, selenium or niacin.

  • Chicken breast. The meat of the chicken breast is very healthy and recommended for slimming diets. It provides 31 grams of protein and 165 calories per 100 grams and has vitamins and minerals, such as vitamins A and D, magnesium and calcium.

  • Salmon. Because of its high protein content (21 grams per 100 grams), omega 3 fatty acids and minerals, salmon is a highly recommended fish for health.

  • Turkey breast. Turkey breast is another of the meats that are most consumed in slimming diets. This is because it is rich in protein (22 grams per 100 grams) and low in fat (1 gram per 100 grams).

  • Eggs A large egg gives you about 6 grams of protein. In addition, the yolk has vitamins A, D, E and K, as well as choline, essential for your metabolism to stay healthy. It is a perfect food to take in your breakfast if you want to lose weight.

  • Lentils Incorporating 100 grams of lentils into your diet you get 9 grams of protein, 8 grams of dietary fiber and 40% of your daily iron needs.

  • Edamame Taking 100 grams of edamame, which are green soy beans, you include in your diet 11 grams of protein, 5 grams of dietary fiber and only 122 calories, so it is a perfect food for weight loss diets.

  • Cottage cheese. This type of cheese stands out for its high protein content and low calories. 100 grams give you 11 grams of protein, 83 mg of calcium and only 98 calories.

  • Tofu Tofu is another protein-rich plant-based food that helps you lose weight. It provides 8 grams of protein per 100 grams, and it is also rich in vitamins and minerals.

  • Sardines This fish gives you 23 grams of protein per 100 grams, and stands out for its content of vitamin B12, vitamin D and omega 3 fatty acids.

  • Prawns. 100 grams of prawns provide 23 grams of protein, although keep in mind that they are also high in cholesterol, so it is advisable to consume them in moderation.

  • Pork loin The loin is one of the leanest meats of the pig and you can eat it if you are doing a diet to lose weight. 100 grams gives you 27 grams of protein and is rich in vitamin B1, which keeps the heart and nervous system healthy.

  • As an advice not to get fat, avoid taking sugary drinks with high-protein foods, as this combination can negatively affect the energy balance and cause you to accumulate more fat.