High-Protein Foods That Won't Make You Gain Weight


Rich in omega-3 fatty acids, salmon is an excellent source of protein. One salmon fillet (178 g) contains 39.3 g of protein, making it a highly nutritious option that can help a person feel more satisfied after meals.

Chicken Breast:

A lean source of protein, chicken breast offers a significant amount of protein with minimal fat, especially when served skinless. A 100 g skinless chicken breast provides around 22.5 g of protein.


Beef offers high amounts of protein per serving, with a 3-ounce serving (85 g) of ground beef containing about 21.3 g of protein. Choosing lean cuts can help limit the intake of saturated fats, supporting heart health.


An excellent and widely available source of protein, tuna also provides heart-healthy unsaturated fatty acids. One can (107 g) of tuna contains around 20.3 g of protein. It's a versatile pantry staple, perfect for salads, sandwiches, and snacks.


Eggs are an excellent source of protein, nutrients, and healthy fats, with 1 large egg containing about 6.3 g of protein. They are incredibly versatile and can be prepared in multiple ways, such as boiled, scrambled.

Greek Yogurt:

Plain, low-fat Greek yogurt packs as much as 19.9 g of protein in a 7 oz (200 g) serving. Opt for plain Greek yogurt to avoid added sugars and enjoy it with fruits, nuts, and seeds for a nutritious snack.

Nut Butters:

Nut butters, such as peanut butter and almond butter, are quick and easy ways to add protein to the diet. They can be used on toast, in smoothies, or as a dip for fruits and vegetables.

Black Beans:

Black beans are an inexpensive and versatile source of protein, offering around 15.2 g per cup (172 g). They can be used in a variety of dishes, including salads, soups, and rice bowls.