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High protein foods are great for building extra muscle. To ensure that your diet is full of protein for muscle building, it is extremely important to consider which protein-rich foods you should consume during your daily eating routine. To help you select the best protein-rich foods for your diet, we’ve compiled a list of some of the highest-protein foods you can find in your average grocery store.
You’ll notice that the list covers a wide variety of protein-rich foods. This was done intentionally so that you can compare food types and have more options to add to your daily meals.
The list:
(all nutritional estimates are based on standard individual servings)
Peanut butter (2 tablespoons)
Protein- 8 g
Calories- 188
Fat- 16 g
Raw almonds (19 pieces)
Protein- 7 g
Calories- 180
Fat- 14 g
Almond butter (1 tablespoon)
Protein- 2 g
Calories- 101
Fat- 9 g
Skinless chicken breast (1 cup)
Protein- 38 g
Calories- 258
Fat- 10.4
Ground beef (90% lean, 3 oz)
Protein- 23 g
Calories- 182
Fat- 9 g
Ground turkey (3 oz)
Protein- 22 g
Calories- 193
Fat- 11 g
Salmon (half fillet)
Protein- 39 g
Calories- 367
Fat- 22 g
Tuna (canned, 1 cup)
Protein- 39 g
Calories- 179
Fat- 1 g
Turkish deli (1 oz)
Protein- 4 g
Calories- 31
Fat- 1 g
Recommendations:
Protein-rich foods vary substantially in protein, fat, and calorie content per serving. Some of the best protein-rich foods are high in fat; however, it is important to note that not all fats are bad for you, and some can be very beneficial to your diet, even if weight loss is your top priority. Almonds, for example, are rich in omega-three fatty acids but low in saturated fat.
In general, if you are looking for an effective way to increase your protein count but keep your calorie and fat intake to a minimum, fish and lean meats are an effective option. Canned tuna (keep the mayonnaise) tops the list as the most efficient protein source. Skinless chicken breasts, fried turkey, ground turkey, and lean ground beef are also highly efficient protein-rich foods.