High-Protein Foods List for Muscle Gain
Knowing your protein target is one thing. Knowing which foods actually get you there is another. Here are the best high-protein foods for building muscle, with real numbers for every one.
What's your protein target?
The free Fit Gorillas Macro Calculator gives you your daily protein, calories, carbs and fats for bulking, lean bulking, recomp or cutting.
All values below are per 100 g from USDA FoodData Central, the same source used in the Fit Gorillas Macro Tracker. "Raw" and "cooked" matter: cooking removes water, so cooked meat has more protein per 100 g. If you're not sure how to log them, see how to count macros.
Meat & poultry
The backbone of most muscle-building diets: lots of protein, little or no carbs, and easy to cook in bulk.
| Food | Protein per 100 g | Typical serving | Protein per serving | Calories per serving |
|---|---|---|---|---|
| Chicken breast, skinless (cooked) | 31 g | 1 cooked breast portion (120 g) | 37.2 g | 198 |
| Rotisserie chicken breast, skin off | 28 g | 1 portion (150 g) | 42 g | 216 |
| Chicken thigh, skinless (cooked) | 24.8 g | 1 cooked portion (120 g) | 29.8 g | 215 |
| Beef steak, lean sirloin (raw) | 22.1 g | 1 steak (200 g) | 44.2 g | 262 |
| Beef mince, 5% fat (raw) | 21.4 g | 1 portion (150 g) | 32.1 g | 206 |
| Pork loin, lean (raw) | 21.4 g | 1 portion (150 g) | 32.1 g | 214 |
| Lamb leg, lean (raw) | 21.1 g | 1 portion (150 g) | 31.6 g | 189 |
| Turkey breast, deli sliced | 21.8 g | 3 slices (50 g) | 10.9 g | 54 |
| Turkey mince (raw) | 19.7 g | 1 portion (150 g) | 29.6 g | 222 |
Fish & seafood
Canned tuna and salmon are two of the cheapest, easiest protein sources there are. Oily fish like salmon and sardines also give you omega-3 fats.
| Food | Protein per 100 g | Typical serving | Protein per serving | Calories per serving |
|---|---|---|---|---|
| Tuna in oil (drained) | 29.1 g | 1 small can (95 g) | 27.6 g | 188 |
| Tuna in springwater (drained) | 25.5 g | 1 small can (95 g) | 24.2 g | 110 |
| Sardines in oil (drained) | 24.6 g | 1 can (80 g) | 19.7 g | 166 |
| Salmon, canned pink (drained) | 23.1 g | 1 small can (95 g) | 21.9 g | 131 |
| Salmon (raw) | 20.4 g | 1 fillet (150 g) | 30.6 g | 312 |
| Prawns (raw) | 20.1 g | 1 portion (150 g) | 30.1 g | 128 |
| White fish, e.g. cod (raw) | 17.8 g | 1 fillet (150 g) | 26.7 g | 123 |
Eggs & dairy
Great for breakfasts and snacks. Greek yoghurt and cottage cheese are some of the easiest ways to add 15–20 g of protein without cooking.
| Food | Protein per 100 g | Typical serving | Protein per serving | Calories per serving |
|---|---|---|---|---|
| Eggs, whole | 12.6 g | 2 large eggs (100 g) | 12.6 g | 143 |
| Egg whites | 10.9 g | 3 egg whites (100 g) | 10.9 g | 52 |
| Greek yoghurt, plain, low fat | 10.2 g | 1 tub (170 g) | 17.3 g | 100 |
| Greek yoghurt, plain, full fat | 9 g | 1 tub (170 g) | 15.3 g | 165 |
| Cottage cheese, reduced fat | 11 g | 1/2 cup (100 g) | 11 g | 84 |
| Milk, light | 3.4 g | 1 glass (250 ml) (250 g) | 8.4 g | 105 |
| Cheddar cheese | 23.3 g | 1 slice (20 g) | 4.7 g | 82 |
| Mozzarella cheese | 22.2 g | 1/4 cup grated (30 g) | 6.7 g | 90 |
Plant protein
Tofu, lentils and beans are solid sources, and nuts, seeds and even oats and bread add up across the day. Nuts and seeds are calorie-dense, so they're better for bulking than cutting.
| Food | Protein per 100 g | Typical serving | Protein per serving | Calories per serving |
|---|---|---|---|---|
| Tofu, firm | 17.3 g | 1 portion (100 g) | 17.3 g | 144 |
| Lentils (cooked) | 9 g | 1/2 cup (100 g) | 9 g | 116 |
| Chickpeas, canned (drained) | 7 g | 1/2 cup (100 g) | 7 g | 138 |
| Black beans, canned | 6 g | 1/2 can (130 g) | 7.8 g | 118 |
| Peanuts, dry roasted | 24.4 g | 1 handful (30 g) | 7.3 g | 176 |
| Pumpkin seeds (pepitas) | 30.2 g | 1 small handful (30 g) | 9.1 g | 168 |
| Peanut butter | 22.2 g | 1 tbsp (20 g) | 4.4 g | 120 |
| Almonds | 21.2 g | 1 handful (30 g) | 6.4 g | 174 |
| Rolled oats | 13.2 g | 1/2 cup (40 g) | 5.3 g | 152 |
| Bread, wholemeal | 12.4 g | 2 slices (70 g) | 8.7 g | 176 |
Protein powder: a scoop of whey usually has around 20–25 g of protein, but it varies a lot between brands, so check your label. It's a convenient top-up, not a must.
Best high-protein foods for cutting
When you're cutting, you want the most protein for the fewest calories. These foods give you the most protein per 100 calories:
| Food | Protein per 100 calories |
|---|---|
| Prawns (raw) | 23.6 g |
| Tuna in springwater (drained) | 22 g |
| White fish, e.g. cod (raw) | 21.7 g |
| Egg whites | 21 g |
| Turkey breast, deli sliced | 20 g |
| Chicken breast, skinless (cooked) | 18.8 g |
| Greek yoghurt, plain, low fat | 17.3 g |
| Beef steak, lean sirloin (raw) | 16.9 g |
Learn more about how to cut without losing muscle.
Best high-protein foods for bulking
When you're bulking and struggling to eat enough, foods that pack protein and calories make life easier:
- Whole eggs: 12.6 g protein and 143 calories per 100 g.
- Salmon and sardines: 20–25 g protein and around 200 calories per 100 g, plus healthy fats.
- Beef mince, 20% fat: 17.2 g protein and 254 calories per 100 g (raw).
- Peanuts and peanut butter: 22–24 g protein and almost 600 calories per 100 g.
- Cheese and full-fat Greek yoghurt: easy calories and protein in snacks.
See the skinny guy's guide to gaining weight for more.
Example: a 155 g protein day
Here's how easily these foods add up. This day hits about 155 g of protein before counting bread, rice, oats or pasta, which add more:
| Meal | Food | Amount | Protein |
|---|---|---|---|
| Breakfast | 3 whole eggs | 150 g | 18.9 g |
| Breakfast | Greek yoghurt, low fat | 170 g | 17.3 g |
| Lunch | Rotisserie chicken breast, skin off | 150 g | 42 g |
| Snack | Tuna in springwater | 95 g | 24.2 g |
| Dinner | Lean sirloin steak (raw weight) | 200 g | 44.2 g |
| Any time | Light milk | 250 g | 8.4 g |
| Total | 155.1 g |
That's right in the target range for a guy of around 80 kg (128–176 g). See how much protein you need to build muscle to work out your own number.
Frequently asked questions
What food has the most protein?
Among everyday whole foods, cooked chicken breast has about 31 g of protein per 100 g, and canned tuna has about 25 to 29 g. Pumpkin seeds and parmesan are also very high per 100 g, but you usually eat them in small amounts.
What are the best high-protein foods for building muscle?
Lean meat (chicken breast, lean beef, pork loin), fish (tuna, salmon, white fish), eggs, Greek yoghurt and cottage cheese are the easiest ways to hit your protein target. Tofu, lentils and beans are good plant options.
Which high-protein foods are best for cutting?
Foods with the most protein per calorie: white fish, prawns, tuna in springwater, egg whites, deli turkey breast, chicken breast and low-fat Greek yoghurt. They help you hit your protein target while keeping calories down.
Can you build muscle with plant protein?
Yes. Eat enough total protein and include a mix of sources such as tofu, lentils, beans, peanuts and seeds. Plant foods usually have less protein per calorie than lean meat, so you may need larger portions or a plant protein powder.
Do I need protein powder to build muscle?
No. Protein powder is just a convenient way to top up your protein. Whole foods work just as well. Protein per scoop varies by brand, so check the label.
Is protein in meat measured raw or cooked?
It depends on the source, so check whether a value is for raw or cooked food. Cooking removes water, so cooked meat has more protein per 100 g than raw meat. The table above shows which values are raw and which are cooked.
Know your numbers. Hit them every day.
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This article is general information for healthy adults and isn't medical advice. Food values: USDA FoodData Central, per 100 g; brands and cuts vary, so check your packet. Protein range: Morton et al. (2018), British Journal of Sports Medicine. Related reading: How much protein to build muscle · How to count macros · What are macros?