When selecting high-protein foods during a fat loss phase, it’s essential to ensure you’re in a caloric deficit while meeting your protein needs. Foods higher in protein and lower in calories are your best friends for staying satiated and preserving muscle mass. This list highlights protein-packed options ranked by their calorie content, so you can make informed choices based on your goals.
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Top Protein Choices for Fat Loss
The items at the top of the list are the leanest, most calorie-efficient sources of protein, perfect for a fat-loss phase.
Low-Calorie, High-Protein Options
- 5oz can tuna in water: 120 calories
- 4oz chicken breast: 120 calories
- 5oz cod: 150 calories
- 1⅓ cups nonfat Greek yogurt: 170 calories
- 1 cup low-fat cottage cheese: 180 calories
- 6oz shrimp: 180 calories
Moderate-Calorie Protein Sources
- 5oz wild salmon: 240 calories
- 4oz 90% lean ground beef: 250 calories
- 5oz tempeh: 272 calories
- 2¼ cups edamame: 289 calories
- 12oz firm tofu: 290 calories
Higher-Calorie Protein Options with Unique Benefits
While the items below are calorie-dense, they offer unique nutritional benefits, including fiber, healthy fats, or essential amino acids.
- 1½ cups lentils: 360 calories
- 5 eggs: 400 calories
- 3¾ cups peas: 440 calories
- 6oz ribeye steak: 456 calories
- 5oz kidney beans: 468 calories
- 9 tablespoons hemp hearts: 498 calories
- 2 cups chickpeas: 540 calories
- ¾ cup peanuts: 621 calories
- 3¾ cups cooked quinoa: 670 calories
- 5 cups oatmeal: 831 calories
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Key Takeaways
If your primary goal is maximizing protein intake while minimizing calories, focus on options near the top of the list, such as chicken breast, cod, or shrimp. These foods are not only lean but also versatile, fitting easily into various recipes.
On the other hand, options near the bottom of the list, like quinoa, chickpeas, and oatmeal, may be higher in calories but come with additional benefits like fiber, which supports digestion and helps you feel full longer.
Whether you’re building muscle or shedding fat, understanding the caloric and nutritional profiles of these foods can help you craft meals that align with your goals.
