15 Best Foods for Weight Loss
Successful weight loss comes down to creating a calorie deficit while staying nourished and satisfied. The best foods for weight loss are nutrient-dense, high in fiber or protein, and relatively low in calories. These foods help you feel full longer, prevent overeating, and provide the vitamins and minerals your body needs during a calorie deficit.
The Rankings
Shrimp
At 84 calories with 20.0g protein and 0.0g fiber per 3 oz (85g), shrimp offers excellent satiety for minimal calories.
Turkey Breast
At 135 calories with 30.0g protein and 0.0g fiber per 3 oz (85g), turkey breast offers excellent satiety for minimal calories.
Cod
At 82 calories with 18.0g protein and 0.0g fiber per 1 fillet (180g), cod offers excellent satiety for minimal calories.
Tuna
At 132 calories with 28.0g protein and 0.0g fiber per 1 can drained (165g), tuna offers excellent satiety for minimal calories.
Asparagus
At 27 calories with 2.9g protein and 2.8g fiber per 1 cup (134g), asparagus offers excellent satiety for minimal calories.
Lobster
At 129 calories with 27.0g protein and 0.0g fiber per 1 cup (145g), lobster offers excellent satiety for minimal calories.
Tilapia
At 128 calories with 26.0g protein and 0.0g fiber per 1 fillet (87g), tilapia offers excellent satiety for minimal calories.
Whey Protein
At 120 calories with 24.0g protein and 0.0g fiber per 1 scoop (30g), whey protein offers excellent satiety for minimal calories.
Bison
At 143 calories with 28.0g protein and 0.0g fiber per 4 oz (113g), bison offers excellent satiety for minimal calories.
Crab
At 82 calories with 16.0g protein and 0.0g fiber per 3 oz (85g), crab offers excellent satiety for minimal calories.
Venison
At 158 calories with 30.0g protein and 0.0g fiber per 3 oz (85g), venison offers excellent satiety for minimal calories.
Beef Jerky
At 82 calories with 15.0g protein and 0.4g fiber per 1 oz (28g), beef jerky offers excellent satiety for minimal calories.
Artichoke
At 60 calories with 4.2g protein and 6.9g fiber per 1 medium (128g), artichoke offers excellent satiety for minimal calories.
Protein Shake
At 170 calories with 30.0g protein and 1.0g fiber per 1 shake (325ml), protein shake offers excellent satiety for minimal calories.
Scallops
At 94 calories with 17.0g protein and 0.0g fiber per 3 oz (85g), scallops offers excellent satiety for minimal calories.
Quick Comparison Table
Here is a side-by-side nutritional comparison of all the foods on this list:
| # | Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| 1 | 🦐 Shrimp | 84 | 20.0g | 0.2g | 0.2g | 0.0g |
| 2 | 🦃 Turkey Breast | 135 | 30.0g | 0.0g | 1.0g | 0.0g |
| 3 | 🐟 Cod | 82 | 18.0g | 0.0g | 0.7g | 0.0g |
| 4 | 🐟 Tuna | 132 | 28.0g | 0.0g | 1.0g | 0.0g |
| 5 | 🥬 Asparagus | 27 | 2.9g | 5.2g | 0.2g | 2.8g |
| 6 | 🦞 Lobster | 129 | 27.0g | 0.0g | 1.3g | 0.0g |
| 7 | 🐟 Tilapia | 128 | 26.0g | 0.0g | 2.7g | 0.0g |
| 8 | 🥛 Whey Protein | 120 | 24.0g | 3.0g | 1.0g | 0.0g |
| 9 | 🥩 Bison | 143 | 28.0g | 0.0g | 2.4g | 0.0g |
| 10 | 🦀 Crab | 82 | 16.0g | 0.0g | 1.0g | 0.0g |
| 11 | 🥩 Venison | 158 | 30.0g | 0.0g | 3.2g | 0.0g |
| 12 | 🥩 Beef Jerky | 82 | 15.0g | 3.0g | 1.0g | 0.4g |
| 13 | 🫐 Artichoke | 60 | 4.2g | 13.0g | 0.2g | 6.9g |
| 14 | 🥛 Protein Shake | 170 | 30.0g | 9.0g | 2.5g | 1.0g |
| 15 | 🫐 Scallops | 94 | 17.0g | 4.3g | 0.8g | 0.0g |
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Summary and Recommendations
The foods listed above represent some of the best choices for foods for weight loss. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.
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