List of 86 High Protein Foods with Grams for Muscle Building
Proteins are the building blocks of your muscles and play a crucial role in strength training. As an athlete, you want to perform at your best and recover well, and proteins are essential for that. But even if you don’t do strength training, proteins remain vital. They support not only muscle growth, but also the maintenance of all tissues and cells in your body.
As a beginner, you probably want to eat more protein but may not be sure which foods are high in it. That’s why I’ve put together a list of 86 high-protein foods. This gives you plenty of options for your diet, meal planning, or simply eating healthier with more variety.
Here’s the list of 86 High-Protein Foods:
(protein per 100 grams)
1. Almonds - 24 grams
2. Anchovies - 20 grams
3. Steak - 24 grams
4. Beef jerky - 35 grams
5. Brown beans - 8 grams
6. Carpaccio - 18 grams
7. Cashew nuts - 16 grams
8. Cottage cheese - 12 grams
9. Eggs - 13 grams
10. Protein bread - 19 grams
11. Protein bar - 32 grams
12. Shrimp - 18 grams
13. Smoked salmon - 20 grams
14. Herring - 18 grams
15. Hazelnuts - 14 grams
16. Hüttenkäse - 12 grams
17. Cheese 30+ - 29 grams
18. Cheese 48+ - 23 grams
19. Cod - 18 grams
20. Veal - 22 grams
21. Turkey fillet - 22 grams
22. Turkey bacon - 16 grams
23. Kibbeling - 14 grams
24. Kidney beans - 8 grams
25. Chicken fillet - 23 grams
26. Chicken mince - 19 grams
27. Chicken leg - 17 grams
28. Chicken thigh - 19 grams
29. Chicken liver - 23 grams
30. Chicken schnitzel - 12 grams
31. Low-carb bread - 16 grams
32. Coalfish - 18 grams
33. Quark full - 8 grams
34. Quark lean - 9 grams
35. Lamb - 20 grams
36. Lamb chop - 18 grams
37. Lekkerbek - 11 grams
38. Linseed - 20 grams
39. Lentils - 8 grams
40. Macadamia nuts - 9 gram
41. Mackerel - 20 grams
42. Canned mackerel - 19 grams
43. Mixed nuts - 19 grams
44. Eel - 15 grams
45. Pangasius - 16 grams
46. Pecan nuts - 9 grams
47. Pine nuts - 12 grams
48. Peanuts - 26 grams
49. Peanut butter - 26 grams
50. Pumpkin seeds - 24 grams
51. Pistachios - 18 grams
52. Protein drink - 8 grams
53. Protein quark - 10 grams
54. Protein mousse - 10 grams
55. Protein pudding - 10 grams
56. Roast beef - 22 grams
57. Beef chicken - 22 grams
58. Smoked beef - 22 grams
59. Ground beef - 19 grams
60. Lean ground beef - 20 grams
61. Beef liver - 20 grams
62. Beef tartare - 20 grams
63. Sardines - 20 grams
64. Canned sardines - 21 grams
65. Surimi - 8 grams
66. Tempeh - 19 grams
67. Tilapia - 18 grams
68. Tofu - 13 grams
69. Tuna - 22 grams
70. Canned tuna - 26 grams
71. Vega protein - 78 grams
72. Vegetarian burger - 11 grams
73. Vegetarian minced meat - 20 grams
74. Vegetarian shawarma - 15 grams
75. Vegetarian chicken - 14 grams
76. Fish sticks - 13 grams
77. Liquid egg white - 11 grams
78. Walnuts - 14 grams
79. Whey protein - 79 grams
80. Whey isolate - 90 grams
81. White beans - 7 grams
82. Yogurt Skyr - 10 grams
83. Salmon - 21 grams
84. Canned salmon - 22 grams
85. Sunflower seeds - 27 grams
86. Black beans - 9 grams
What are the cheapest protein-rich products?
If you're on a tight budget but still want to eat enough protein, the good news is that there are several affordable options that offer great nutritional value. One of the cheapest and most accessible sources of protein is eggs. They are inexpensive, versatile, and contain about 6-7 grams of high-quality protein per egg. Another excellent option is dry lentils and beans, like black beans, chickpeas, and kidney beans. These plant-based proteins are not only affordable but also high in fiber, which is good for digestion and feeling full. Cooked lentils, for example, provide about 9 grams of protein per cooked half-cup.
Canned tuna, peanut butter, Greek yogurt, and cottage cheese are also budget-friendly protein sources. Oats contain moderate amounts of protein and are very filling, especially when paired with milk or a scoop of protein powder. For meat eaters, chicken thighs or drumsticks are cheaper than chicken breast but still provide plenty of protein. Frozen vegetables with added legumes, like edamame (soybeans), are also a great way to add protein to your meals at a low cost. Buying in bulk, choosing store brands, and preparing meals at home instead of relying on pre-packaged products will help you stay within your budget while meeting your protein needs.
How many grams of protein per meal?
If you're doing strength training and want to build or maintain muscle, it’s important to distribute your protein intake evenly throughout the day. Research suggests that 20 to 40 grams of protein per meal is ideal for most people engaged in resistance training. This amount stimulates muscle protein synthesis, the process by which your body builds and repairs muscle after exercise. For most individuals, aiming for about 0.4 to 0.6 grams of protein per kilogram of body weight per meal, spread across 4 to 5 meals, is a solid approach. For example, someone who weighs 70 kg (about 154 lbs) should aim for roughly 25 to 40 grams of protein in each main meal.
It’s also worth noting that timing and quality of protein matter. Including a source of complete protein (containing all essential amino acids) in each meal helps support muscle recovery and growth. Animal-based proteins like meat, fish, dairy, and eggs are complete, while plant-based eaters can combine different sources, like rice and beans, to get a complete amino acid profile. Post-workout meals, in particular, should include both protein and some carbohydrates to maximize recovery.
What are all the functions of proteins in the body?
Proteins serve many critical roles in the body, far beyond just muscle building. At the most basic level, proteins are made up of amino acids, which are the body’s building blocks. These are used to build and repair muscles, skin, hair, nails, and internal organs. During strength training, when muscle fibers are broken down, the body uses dietary protein to repair and strengthen them, making muscles larger and stronger over time. But even if you're not training, your body constantly uses protein to maintain tissues and cells.
Proteins also have regulatory and functional roles. They are used to make enzymes, which help speed up chemical reactions in your body, such as digestion and energy production. Proteins are involved in creating hormones (like insulin), supporting the immune system (e.g., antibodies), and transporting substances like oxygen (via hemoglobin) and nutrients through the blood. In times of energy shortage, protein can even be broken down for fuel, although this isn’t ideal. That’s why getting enough protein from food is important not just for athletes but for everyone. It supports nearly every biological process needed for survival and health.
Is protein intake the same for men as for women?
In general, protein needs are based more on body weight, activity level, and fitness goals than on gender alone. So, while men and women doing the same type of strength training might need similar amounts per kilogram of body weight, the total daily intake often differs simply because men tend to have more muscle mass and a higher body weight. For both men and women who do regular strength training, a common recommendation is 1.6 to 2.2 grams of protein per kilogram of body weight per day. For example, a 60 kg (132 lb) woman might aim for 96–132 grams of protein per day, while an 80 kg (176 lb) man might need 128–176 grams.
There’s no physiological reason why women would need significantly less protein per kilogram of body weight, despite outdated myths that women should eat less protein or fear getting “bulky.” In reality, protein supports muscle repair, strength gains, fat loss, hormone balance, and bone health in both sexes. For women especially, consuming enough protein is also important during times like pregnancy, menopause, or while losing weight, to help preserve muscle mass. So in short: the grams per meal or per day should be tailored to the individual’s body weight and training routine, not just their gender.
Are there protein sources that are not healthy?
Yes, not all protein sources are equally healthy. Some come with unwanted additives, excessive saturated fats, sodium, or chemicals that can negatively impact your health when eaten in large amounts. For example, highly processed meats like bacon, hot dogs, sausages, and some deli meats are technically rich in protein, but they often contain preservatives like nitrates, high amounts of salt, and saturated fat, all of which have been linked to an increased risk of heart disease, high blood pressure, and certain types of cancer when consumed frequently.
Another example includes flavored or sweetened protein products like protein bars or ready-to-drink shakes. While convenient, many of these products contain added sugars, artificial sweeteners, and low-quality ingredients that don’t support overall health. Some plant-based meat alternatives can also fall into this category, they may be high in protein but heavily processed and contain many additives.
That said, it's not about labeling foods as "good" or "bad," but about how often and how much you eat them. A protein bar or some bacon occasionally is not harmful for most people, but whole food protein sources like eggs, fish, chicken, tofu, lean meats, dairy, nuts, and seeds should form the foundation of your diet. These provide not just protein but also vitamins, minerals, healthy fats, and fiber. All essential for long-term health.
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Author:
Badreddine Boutaybi
