15 High Protein Foods That Help Build Muscle

Eating these high-protein foods will also help to reduce cravings for weight loss! It’s a win-win.

If you regularly exercise by working out in the gym or playing sports, no doubt you’ll already know the benefit of eating protein to improve recovery.

And, if our recovery is optimal, our bodies will adapt and grow muscle.

Some foods are higher in protein than others.

What foods should we be eating to maximise our protein intake?

Read on to learn about 15 high-protein foods that will help you to build muscle.

What is protein and why is it important for building muscle?

You might have heard that protein is important to building muscle, but do you understand why?

Proteins are thought of as the “building blocks of the body” nutritionally, as excluding water and fat, the human body is made up almost entirely of protein.

Protein in food is comprised of twenty Amino Acids that are used for various bodily functions, In the case of building muscle, amino acids help to repair and rebuild muscle cells/fibres.

Amino acids are categorised as either essential, nonessential or conditional. Essential amino acids are those that our body cannot produce naturally. Therefore, we must consume high-protein foods to obtain essential amino acids.

For an in-depth breakdown of protein, read the article below.

Meat and Poultry

If you’re a vegetarian, you obviously skip these suggestions. There are plenty of vegan options at the end of this article.

However, meat and poultry offer the best bang for your buck when it comes to total protein content and protein quality.

Because of its high protein content, meat is a low-cost option for a 20–30 gram serving of protein. Chicken breast and egg whites are also very low in calories overall for the high protein content.

Chicken & Turkey

If you want a high-quality protein source and you eat meat, chicken and/or turkey should be top of your list.

In particular, the breast should be your preferred option as it has the lowest fat content and total calories and has the highest protein content.

A chicken breast contains around 30 grams of protein per 100 grams.

Very high in protein but low in calories, chicken breast is a great addition to any diet. There are around 165 calories per 100 grams, most of those made up of 30 grams of protein.

Chicken is also very versatile — it can be used in a variety of meals across cultures, from sandwiches to salads to stir-fry.

Turkey has a similar taste to chicken breast, but is nowhere near as popular as a meal option, as abundant in stores, or as cheap.

However, turkey is perhaps a little underappreciated as a meat option as it is very lean and high in protein. It also contains several micronutrients such as including selenium, zinc, and vitamins B12 and B6

A turkey breast contains around 29g of protein per 100 grams.

Fish

Fish is another meat option that’s both high in protein and has a high-quality protein with a complete amino acid profile.

Not all fish is made equal, but in general, a large portion of its calories come from protein — which is good!

Fish is also high in micronutrients for general health such as iodine, selenium, vitamin B12, and omega fatty acids.

Omega-3 fatty acids can help keep our joints healthy, important if we’re lifting heavy things, as well as having other benefits for our overall health, such as a healthy heart.

Two great fish options are Salmon and Tuna. Salmon contains around 20 grams of protein per 100 grams and Tuna contains around 28 grams of protein.

Both Salmon and Tuna are widely available and especially cheap in canned packaging.

Lean Beef

A great red meat option to give you a protein bang for your buck is beef.

Every cut of Beef will be different in terms of its fat and protein content. Therefore, try to choose lean beef options such as sirloin or an eye fillet.

Beef mince is commonly sold with different options in terms of fat content. Lean mince is much lower than the standard option, with around 10–20% fat.

85% lean beef with 15 grams of fat per 100 grams contains around 26 grams of protein.

Beef mince is sold with even less fat (but paying a premium), or you can cut the fat off the side of a steak to reduce the fat content.

Beef also contains good quantities of micronutrients Zinc and Iron to boost our general health.

Eggs

One of the most versatile foods is the humble chicken egg.

It can be eaten in a variety of ways with something as simple as bread, or as an addition to stir-fries or other meals.

As well as being an excellent source of protein, eggs contain good amounts of many micronutrients such as vitamin D, iron, Folate vitamin D, and Folate, the healthy fats Omega-3 fatty acids, and “good” cholesterol.

One large egg contains around 6 grams of protein.

Other health benefits of eggs include the cholesterol in the egg yolk has benefits such as supporting healthy testosterone levels and the egg white is also high in Iron and Zinc.

Dairy

Commonly made from cow's milk. But in other cases, you might drink milk from another animal.

As well as tasting great, dairy is a great source of high-quality protein in general, and many essential micronutrients (vitamins and minerals).

Milk

Dairy milk contains a very high-quality protein. Whey protein is produced from milk, which is the most popular supplement in the world for building muscle.

Dairy is also full of essential micronutrients such as Calcium, Phosphorus, and Riboflavin (Vitamin B2), as well as being a source of high-quality protein.

The protein dose isn’t huge at around 8–10 grams of protein per cup, but as an addition to the diet, a couple of glasses of milk a day goes a long way toward topping up your total protein consumption.

Lactose-intolerant people can drink alternative milk to the dairy, such as Almond or Coconut milk.

Whey Protein Powder

Many bodybuilders and athletes commonly use protein powders to supplement their total protein consumption.

Whey protein contains on average around 80% total protein content, meaning there’s a lot of protein for a low number of calories.

Protein content, quality, and scoop size will vary between products. If the total protein content isn’t above 80%, the product should be avoided as there will be cheap additives — these can be found on the ingredients list.

A 30–40 gram serving will contain 20–35 grams of high-quality protein.

Fast-absorbing, Whey is perfect for after a workout.

Protein Bars

Commonly made from whey protein or a combination of milk proteins or plant proteins, protein bars are a great high-protein and low-calorie snack for the work desk or the pantry at home.

The high protein content helps fend off cravings to eat a full meal or a sugar hit, meaning it can help restrict calories overall as well as help with recovery from exercise.

The average protein bar is around 60 grams, containing around 20 grams of protein.

Cottage Cheese

There are two key types of protein in milk, whey protein which we discussed, and casein protein.

Casein protein also comes in powdered form as a supplement but is also very abundant in cottage cheese. Casein protein is a slow-digesting protein, making it a perfect nighttime snack.

Cottage cheese contains around 11 grams of protein per 100 grams and is also high in calcium for healthy bones.

Greek Yoghurt

Perhaps the healthiest type of yogurt, Greek yoghurt is higher in protein and lower in fat, carbs, and overall calories than other common yoghurt types.

Greek Yoghurt contains around 10 grams of protein per 100-gram serving.

Greek yoghurt is also a source of many micronutrients such as calcium, vitamin B12, vitamin A, selenium, and zinc.

It’s slightly tart and creamy, berries or other summer fruit are great additions to Greek yoghurt as a snack.

Vegan Foods

Not everybody eats meat and/or poultry or consumes dairy products, making it a struggle for them to eat enough protein to build muscle.

Here are some vegan protein options to add to your diet.

Legumes

An inexpensive source of protein and versatile meal ingredients, lentils and beans are both members of the legume family.

Legumes are packed with antioxidants, soluble fibre to slow down food digestion and micronutrients for general health and well-being.

Consuming legumes such as lentils and chickpeas could even lower the risk of heart disease and cancer.

Legumes contain around 10–15 grams of protein per 100-gram serving and nearly 10 grams of fibre.

However, plant proteins don’t contain a full array of amino acids to make a protein complete and therefore different plant-based protein sources should be consumed together to be better utilised by our bodies.

Beans

Although technically a legume, beans get their own category due to the sheer number of different beans that are great additions to any diet.

Lima, Cannellini, Kidney, Black, and Pinto beans all contain around 10–20 grams of protein per 100g serving as well as almost 10 grams of dietary fibre.

However, beans are very high in carbs, making them a great energy source but also calorie-dense meaning consumption should be moderated.

Peas

One food that you probably wouldn’t expect on a high-protein food list is peas. However, as far as vegetables go, peas are one of the best options for protein.

Peas contain around 5 grams of protein 100 grams. It might not sound like much, but as an addition to steak, chicken or fish, peas help make for a protein-packed dinner without much additional cost.

Peas are also a legume, meaning they’re also high in fibre.

Pea protein is also used to create a protein powder supplement; however, the protein quality isn’t as high as milk-based protein products.

Nuts

Nuts are a great addition to a diet due to their convenience as a snack and are full of energy and micronutrients.

Similarly to Legumes, many nuts are also abundant in protein.

For example, per 100 grams, some common nuts have around 10–20 grams of protein.

• Almonds (21g)
• Pistachios (20g)
• Cashews (18g)
• Peanuts (although technically a legume — 25g)

However, because they’re very high in calories, consumption of nuts should be restricted to a handful or two a day at most.

Tofu

Tofu is a common meal option for vegetarians or vegans due to its high protein content. For meat-eaters, it’s not so popular.

However, Tofu does contain a high-quality “complete” protein. The amount of protein in tofu ranges between 5g to 15g per 100-gram serving, depending on the type.

Tofu also contains several anti-inflammatories, antioxidant phytochemicals, as well as fibre and micronutrients such as potassium, magnesium, iron, copper and manganese.

Oats

A great source of slow-digesting complex carbohydrates for sustained and long-lasting energy, oats are a great breakfast or pre-workout option with added fruit and nuts and/or yoghurt.

Oats are whole grains, abundant in micronutrients, antioxidants, and fibre. It’s also a good source of protein, at around 17 grams per 100-gram serving.

However, Oats are very calorie-dense, meaning serving sizes should be monitored.

Conclusion

In this article, we have explored 15 high-protein foods that help build muscle.

Chicken & Turkey, Fish, Lean Beef, Eggs, Milk, Whey Protein, Protein bars, Cottage Cheese, Greek Yoghurt, Legumes, Beans, Peas, Nuts, Tofu, and Oats.

Adding some of these foods to your diet will increase your overall protein consumption. Protein helps us to recover from exercise and rebuild damaged muscle fibres bigger and stronger.

I hope you enjoyed the content and learned practical tips to apply to your fitness journey.

Thank you for reading.

If you liked the article, you may be interested in this read about 10 exercises you shouldn’t waste your time on in the gym.

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