20 High Protein Foods for Muscle Building

Why Protein Matters for Muscle Building

Protein is the building block of muscle tissue. When you exercise, you create micro-tears in your muscles that need protein to repair and grow stronger. Research suggests that active individuals need between 1.6 to 2.2 grams of protein per kilogram of body weight daily for optimal muscle growth.

But not all protein sources are created equal. The quality, bioavailability, and amino acid profile of your protein matters just as much as the quantity.

The 20 Best High Protein Foods

1. Chicken Breast — 31g protein per 100g

Chicken breast is the gold standard of lean protein. It is low in fat, versatile in cooking, and packed with complete protein containing all essential amino acids. A single 150g chicken breast provides roughly 46g of protein — nearly a full day's worth for many people.

2. Greek Yogurt — 10g protein per 100g

Greek yogurt contains nearly double the protein of regular yogurt due to the straining process. It also provides probiotics for gut health and calcium for bone strength. Choose plain varieties to avoid added sugars.

3. Eggs — 13g protein per 100g

Eggs are one of nature's most complete foods. The protein in eggs has a biological value of 100, meaning your body can use virtually all of it. Each large egg provides about 6.3g of protein along with essential vitamins and healthy fats.

4. Salmon — 25g protein per 100g

Salmon delivers high-quality protein alongside omega-3 fatty acids, which reduce inflammation and support heart health. Wild-caught salmon typically has a slightly better nutritional profile than farmed varieties.

5. Lean Beef — 26g protein per 100g

Beef provides complete protein plus iron, zinc, and B12 — nutrients that are harder to get from plant sources. Choose cuts like sirloin, tenderloin, or 93% lean ground beef to keep fat content moderate.

6. Tuna — 29g protein per 100g

Canned tuna is one of the most affordable and convenient protein sources available. It is shelf-stable, requires no cooking, and packs nearly 30g of protein per 100g serving.

7. Lentils — 9g protein per 100g (cooked)

Lentils are the protein champion of the plant world. They also deliver fiber, iron, and folate. While not a complete protein on their own, combining lentils with rice or grains throughout the day provides all essential amino acids.

8. Turkey Breast — 29g protein per 100g

Turkey breast is even leaner than chicken breast in many cases. It is an excellent source of selenium and B vitamins while providing nearly 30g of protein per 100g serving.

9. Cottage Cheese — 11g protein per 100g

Cottage cheese is rich in casein protein, which digests slowly and provides a steady stream of amino acids. This makes it an excellent bedtime snack for overnight muscle recovery.

10. Shrimp — 24g protein per 100g

Shrimp is almost pure protein with virtually no fat or carbohydrates. It also provides selenium, vitamin B12, and the antioxidant astaxanthin.

11. Tofu — 8g protein per 100g

Tofu is a complete plant protein that absorbs the flavors of whatever you cook it with. Firm and extra-firm varieties have the highest protein content.

12. Quinoa — 4.4g protein per 100g (cooked)

While not the highest in protein by weight, quinoa is one of the few plant foods that contains all nine essential amino acids, making it a complete protein source.

13. Almonds — 21g protein per 100g

Almonds pack protein alongside healthy fats, fiber, and vitamin E. They make an excellent portable snack, though be mindful of portion sizes due to their calorie density.

14. Peanut Butter — 25g protein per 100g

Two tablespoons of peanut butter provide about 8g of protein. Choose natural varieties without added sugars or hydrogenated oils for the best nutritional profile.

15. Black Beans — 8.9g protein per 100g (cooked)

Black beans deliver protein plus fiber, which supports digestive health and helps maintain stable blood sugar levels. They pair perfectly with rice for a complete amino acid profile.

16. Milk — 3.4g protein per 100g

While the protein per weight is modest, a full glass of milk provides about 8g of high-quality protein. Milk protein contains both whey and casein, offering both fast and slow-digesting benefits.

17. Edamame — 11g protein per 100g

Edamame (young soybeans) are a complete plant protein with all essential amino acids. They also provide fiber, iron, and calcium.

18. Chickpeas — 8.9g protein per 100g (cooked)

Chickpeas are incredibly versatile — use them in hummus, salads, curries, or roasted as a crunchy snack. They provide protein alongside fiber and manganese.

19. Oats — 13g protein per 100g (dry)

Oats are surprisingly protein-rich for a grain. A bowl of oatmeal with milk and nuts can easily provide 15-20g of protein to start your day.

20. Pork Tenderloin — 26g protein per 100g

Pork tenderloin is one of the leanest cuts of pork, comparable to chicken breast in fat content while providing 26g of protein per 100g serving.

How Much Protein Do You Actually Need?

The recommended daily intake depends on your goals and activity level. Sedentary adults need about 0.8g per kg of body weight. For muscle building, aim for 1.6 to 2.2g per kg. Endurance athletes fall somewhere in between at 1.2 to 1.6g per kg.

For a 75kg (165 lb) person focused on muscle building, that means roughly 120 to 165g of protein per day.

Tips for Hitting Your Protein Goals

Spread your protein intake across 3-5 meals throughout the day rather than loading it all into one meal. Research shows that 20-40g of protein per meal is optimal for muscle protein synthesis. Include a protein source at every meal, keep high-protein snacks handy, and consider a protein shake if whole foods alone are not cutting it.

All nutritional values in this article are per 100g serving and sourced from the USDA FoodData Central database. Use our food search tool to look up exact values for any food.