Table of ContentsView AllTable of ContentsHigh Protein FoodsSupplementsFoods to AvoidOther Tips
Table of ContentsView All
View All
Table of Contents
High Protein Foods
Supplements
Foods to Avoid
Other Tips
Both diet and exercise are essential for building muscle. When it comes to nutrition, the most beneficial foods to support muscle growth are those that are high in protein and low in saturated fat.
Protein contains amino acids, which are molecules that form protein, which help repair and build muscle tissue, bones, and cartilage.Whilehigh-protein foodsare great for muscle building, you don’t want to overdo it. The key is a well-balanced diet containing adequate protein, carbs, and fats.
How Much Protein Do You Need to Grow Muscle?Experts suggest consuming 0.5 to 0.8 grams (g) of protein per pound of body weight to build muscle mass.
How Much Protein Do You Need to Grow Muscle?
Experts suggest consuming 0.5 to 0.8 grams (g) of protein per pound of body weight to build muscle mass.
1. Eggs
Eggs are considered a complete source of protein, as they contain all the essential amino acids in amounts needed for human health. They also provide vitamins, minerals, antioxidants, and healthy fats. Just one sizeablehard-boiled eggcontains 6.3 g of protein.
2. Chicken Breast
Chicken breast is a lean meat high in protein and contains nutrients such aszincand iron. It can easily be added to various dishes, including salads, soups, sandwiches, and bowls. One medium chicken breast without the skin contains about 35.5 g of protein.
3. Greek Yogurt
ConsumingGreek yogurtis an easy way to increase your protein intake. Just 1 cup of plain Greek yogurt has about 24 g of protein.But check the product label to ensure it’s Greek yogurt, which contains about double the amount of protein as regular yogurt.
4. Quinoa
Quinoahas all the essential amino acids and is a good source of plant-based protein. One cup of quinoa contains about 8 g of protein.The whole grain also provides nutrients such as magnesium,folate,thiamin, manganese, phosphorus, and fiber.
5. Cottage Cheese
Cottage cheeseis packed with protein. It’s also rich in calcium, which supports healthy bones. One cup of low-fat cottage cheese has about 28 g of protein.You can enjoy cottage cheese on its own or add it to smoothies, mix it with fruit, or use it as a topping on toast.
6. Salmon
Salmon is an excellent food for supporting overall health. In addition to protein, it containsomega-3 fatty acids, which can also support muscle growth. A half filet of salmon contains 40.4 g of protein.
7. Lentils
Lentilsare a good high-protein food option, especially for people who follow plant-based diets. They also contain lots of vitamins, minerals, and fiber. One cup of lentils contains about 17.9 g of protein.
8. Cow’s Milk and Soy Milk
Cow’s milk andsoy milkprovide high-quality protein. One cup of cow’s milk contains about 8 g of protein.If you follow a plant-based diet or can’t tolerate dairy, soy milk is a good alternative. It provides 7 g of protein per 1-cup serving.
9. Almonds
In addition to protein,almondscontain a good amount ofvitamin E, magnesium, and phosphorus. They also have fiber to help you stay full longer. One cup of dry roasted almonds has about 30 g of protein.
10. Tuna
Like salmon, tuna contains healthy omega-3 fatty acids. It’s also a great source of protein. One can of tuna has more than 40 g of protein.
11. Shellfish
Seafood like lobster, shrimp, and crab are considered shellfish. They are low in fat and high in protein. A 4-ounce lobster tail contains 23 g of protein.Shellfish also contain small amounts of heart-healthy omega-3 fatty acids.
12. Lean Beef
Lean beef is a good source of protein, iron, zinc, andselenium. However, some health organizations suggest you should limit red meat consumption to no more than three servings a week.
13. Soybeans
Soybeansare a type of legume and a good source of plant-based protein. Just 3.5 ounces of boiled soybeans contain 18 g of protein.They also contain antioxidants linked to health benefits.
14. Turkey Breast
Turkey breast is high in protein and contains almost no fat. It also provides B vitamins,niacin, zinc, iron, and magnesium. A 3-ounce turkey breast has about 26 g of protein.
15. Tilapia
Tilapiais a seafood that’s packed with protein. One fillet offers about 23 g.The fish also contains selenium and vitamin B12, which are good for blood and nerve health.
16. Beans
Beansare a great source of protein for people who follow plant-based diets. They are also high in magnesium, calcium, and phosphorus. Some types of beans to consider include black, kidney, and navy beans. A half-cup of dark red kidney beans contains 9 g of protein.
17. Edamame
Edamameis a popular staple at Japanese restaurants. It’s commonly found in the freezer aisle in-shell or shelled. One cup contains all the essential amino acids and 18 g of protein.
18. Lean Jerky
Beef and chicken jerky contain about 10 g of protein per ounce. Jerky is agood snackif you’re on the go. You can find it at most convenience and grocery stores. However, people who need to watch their sodium intake should be aware that jerky tends to be high in sodium.
19. Peanuts
Peanuts andpeanut butterare good sources of protein and magnesium. One cup of peanuts has nearly 41 g of protein.
20. Chickpeas
Chickpeas, or garbanzo beans, contain about 7 g of protein per half-cup.They are easy to toss onto your favorite salad and can also be used to make hummus.
21. Tofu
Tofuis another high-protein option for plant-based dieters. It contains about 13 g of protein per 100 g serving.You can use tofu as a substitute for meat in your favorite dishes.
22. Pork Tenderloin
Pork is the most popular type of meat consumed worldwide.Pork tenderloin is a lean cut of pork that provides muscle-building protein. A 4-ounce cut of tenderloin has about 23 g of protein.It also contains essential vitamins and minerals.
23. Bison
Bison contains about 21 g of protein per 4 ounces.It’s also a very leanmeatand a good iron source. Some research has suggested that bison may be a better option than beef, as it’s less likely to raise your risk for heart disease.
24. Brown Rice
Cookedbrown ricecontains about 6 g of protein per cup.It also has fiber and carbohydrates to fuel your muscles and provide energy.
25. Seeds
Seeds, such aschia seedsandpumpkin seeds, are high in protein and other nutrients. Two tablespoons of chia seeds contain 5 g of protein, and one ounce of shelled pumpkin seeds provides 8 g.
26. Walnuts
Walnutsare a good source of protein, vitamin E, and plant-based omega-3, ALA (alpha-linolenic acid) fatty acids. They contain about 17 g of protein per cup.
27. Cheese
Cheeseis a convenient, high-protein food. A 1-ounce stick of cheese contains between 5 and 7 g of protein.You can eat it as a snack or sprinkle it on your favorite dishes. Since cheese can be high in sodium and saturated fat, stick to recommended portions.
28. Buckwheat
Buckwheatis a gluten-free seed that can be used in various dishes, including pancakes, pasta, and porridge. A cup of buckwheat contains 22.5 g of protein. It also provides vitamins, minerals, and fiber.
A Word From VerywellProtein stimulates muscle growth when combined with resistance exercise. How much protein you consume depends on age and when you last trained. Portioning protein regularly throughout the day, including before bedtime, helps build muscle throughout the day and overnight.—MAGGIE MOON, MS, RD, MEDICAL EXPERT BOARD
A Word From Verywell
Protein stimulates muscle growth when combined with resistance exercise. How much protein you consume depends on age and when you last trained. Portioning protein regularly throughout the day, including before bedtime, helps build muscle throughout the day and overnight.—MAGGIE MOON, MS, RD, MEDICAL EXPERT BOARD
Protein stimulates muscle growth when combined with resistance exercise. How much protein you consume depends on age and when you last trained. Portioning protein regularly throughout the day, including before bedtime, helps build muscle throughout the day and overnight.
—MAGGIE MOON, MS, RD, MEDICAL EXPERT BOARD
Supplement Options
Supplements are an easy way to add extra protein to your diet. Some popular options include:
If you’re trying tobuild lean muscleand improve your overall health, you should limit your consumption of:
Other Tips for Muscle Building
Summary
Building muscle takes time. The best strategy involves both diet and exercise. Muscle-building foods generally contain a lot of protein. You should include high-protein foods that are low in fat and high in healthy nutrients. Talking to a healthcare provider before changing your diet is always a good idea.
32 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Protein in diet.American College of Sports Medicine.Protein intake for optimal muscle maintenance.Harvard Health.High-protein foods: The best protein sources to include in a healthy diet.U.S. Department of Agriculture.Chicken breast, sauteed, skin not eaten.U.S. Department of Agriculture.Yogurt, greek, low fat milk, plain.Harvard Health.Quinoa.U.S. Department of Agriculture.Cheese, cottage, lowfat, 1% milkfat.U.S. Department of Agriculture.Fish, salmon, Atlantic, farmed, raw.U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture.Milk, fluid, 1% fat, without added vitamin A and vitamin D.U.S. Department of Agriculture.Unsweetened original soymilk, unsweetened original.University of Rochester Medical Center.Nuts, almonds, 1 cup, whole.U.S. Department of Agriculture.Fish, tuna, light, canned in water, without salt, drained solids.U.S. Department of Agriculture.14/16 oz lobster tails.World Cancer Research Fund International.Limit consumption of red and processed meat.U.S. Department of Agriculture.Soybeans, mature cooked, boiled, without salt.U.S. Department of Agriculture.Turkey, whole, breast, meat only, cooked, roasted.U.S. Department of Agriculture.Fish, tilapia, cooked, dry heat.U.S. Department of Agriculture.Dark red kidney beans with sea salt.Harvard Health.High-protein snacks to build muscle and keep hunger at bay.U.S. Department of Agriculture.Peanuts, roasted, unsalted.U.S. Department of Agriculture.Tofu, hard, prepared with nigari.U.S. Department of Agriculture.What is the most consumed meat in the world?U.S. Department of Agriculture.Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw.U.S. Department of Agriculture.All natural ground bison.McDaniel J, Askew W, Bennett D, et al.Bison meat has a lower atherogenic risk than beef in healthy men.Nutrition research (New York, NY). 2013;33(4):293. doi: 10.1016/j.nutres.2013.01.007.U.S. Department of Agriculture.Rice, brown, long-grain, cooked.U.S. Department of Agriculture.Premium walnuts.U.S. Department of Agriculture.Buckwheat.National Academy of Sports Medicine.Strength on a plate: The weight lifting diet guide.The Yale Ledger.6 tips to help you build muscle faster.Harvard Health.Building better muscle.
32 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Protein in diet.American College of Sports Medicine.Protein intake for optimal muscle maintenance.Harvard Health.High-protein foods: The best protein sources to include in a healthy diet.U.S. Department of Agriculture.Chicken breast, sauteed, skin not eaten.U.S. Department of Agriculture.Yogurt, greek, low fat milk, plain.Harvard Health.Quinoa.U.S. Department of Agriculture.Cheese, cottage, lowfat, 1% milkfat.U.S. Department of Agriculture.Fish, salmon, Atlantic, farmed, raw.U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture.Milk, fluid, 1% fat, without added vitamin A and vitamin D.U.S. Department of Agriculture.Unsweetened original soymilk, unsweetened original.University of Rochester Medical Center.Nuts, almonds, 1 cup, whole.U.S. Department of Agriculture.Fish, tuna, light, canned in water, without salt, drained solids.U.S. Department of Agriculture.14/16 oz lobster tails.World Cancer Research Fund International.Limit consumption of red and processed meat.U.S. Department of Agriculture.Soybeans, mature cooked, boiled, without salt.U.S. Department of Agriculture.Turkey, whole, breast, meat only, cooked, roasted.U.S. Department of Agriculture.Fish, tilapia, cooked, dry heat.U.S. Department of Agriculture.Dark red kidney beans with sea salt.Harvard Health.High-protein snacks to build muscle and keep hunger at bay.U.S. Department of Agriculture.Peanuts, roasted, unsalted.U.S. Department of Agriculture.Tofu, hard, prepared with nigari.U.S. Department of Agriculture.What is the most consumed meat in the world?U.S. Department of Agriculture.Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw.U.S. Department of Agriculture.All natural ground bison.McDaniel J, Askew W, Bennett D, et al.Bison meat has a lower atherogenic risk than beef in healthy men.Nutrition research (New York, NY). 2013;33(4):293. doi: 10.1016/j.nutres.2013.01.007.U.S. Department of Agriculture.Rice, brown, long-grain, cooked.U.S. Department of Agriculture.Premium walnuts.U.S. Department of Agriculture.Buckwheat.National Academy of Sports Medicine.Strength on a plate: The weight lifting diet guide.The Yale Ledger.6 tips to help you build muscle faster.Harvard Health.Building better muscle.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
MedlinePlus.Protein in diet.American College of Sports Medicine.Protein intake for optimal muscle maintenance.Harvard Health.High-protein foods: The best protein sources to include in a healthy diet.U.S. Department of Agriculture.Chicken breast, sauteed, skin not eaten.U.S. Department of Agriculture.Yogurt, greek, low fat milk, plain.Harvard Health.Quinoa.U.S. Department of Agriculture.Cheese, cottage, lowfat, 1% milkfat.U.S. Department of Agriculture.Fish, salmon, Atlantic, farmed, raw.U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture.Milk, fluid, 1% fat, without added vitamin A and vitamin D.U.S. Department of Agriculture.Unsweetened original soymilk, unsweetened original.University of Rochester Medical Center.Nuts, almonds, 1 cup, whole.U.S. Department of Agriculture.Fish, tuna, light, canned in water, without salt, drained solids.U.S. Department of Agriculture.14/16 oz lobster tails.World Cancer Research Fund International.Limit consumption of red and processed meat.U.S. Department of Agriculture.Soybeans, mature cooked, boiled, without salt.U.S. Department of Agriculture.Turkey, whole, breast, meat only, cooked, roasted.U.S. Department of Agriculture.Fish, tilapia, cooked, dry heat.U.S. Department of Agriculture.Dark red kidney beans with sea salt.Harvard Health.High-protein snacks to build muscle and keep hunger at bay.U.S. Department of Agriculture.Peanuts, roasted, unsalted.U.S. Department of Agriculture.Tofu, hard, prepared with nigari.U.S. Department of Agriculture.What is the most consumed meat in the world?U.S. Department of Agriculture.Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw.U.S. Department of Agriculture.All natural ground bison.McDaniel J, Askew W, Bennett D, et al.Bison meat has a lower atherogenic risk than beef in healthy men.Nutrition research (New York, NY). 2013;33(4):293. doi: 10.1016/j.nutres.2013.01.007.U.S. Department of Agriculture.Rice, brown, long-grain, cooked.U.S. Department of Agriculture.Premium walnuts.U.S. Department of Agriculture.Buckwheat.National Academy of Sports Medicine.Strength on a plate: The weight lifting diet guide.The Yale Ledger.6 tips to help you build muscle faster.Harvard Health.Building better muscle.
MedlinePlus.Protein in diet.
American College of Sports Medicine.Protein intake for optimal muscle maintenance.
Harvard Health.High-protein foods: The best protein sources to include in a healthy diet.
U.S. Department of Agriculture.Chicken breast, sauteed, skin not eaten.
U.S. Department of Agriculture.Yogurt, greek, low fat milk, plain.
Harvard Health.Quinoa.
U.S. Department of Agriculture.Cheese, cottage, lowfat, 1% milkfat.
U.S. Department of Agriculture.Fish, salmon, Atlantic, farmed, raw.
U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.
U.S. Department of Agriculture.Milk, fluid, 1% fat, without added vitamin A and vitamin D.
U.S. Department of Agriculture.Unsweetened original soymilk, unsweetened original.
University of Rochester Medical Center.Nuts, almonds, 1 cup, whole.
U.S. Department of Agriculture.Fish, tuna, light, canned in water, without salt, drained solids.
U.S. Department of Agriculture.14/16 oz lobster tails.
World Cancer Research Fund International.Limit consumption of red and processed meat.
U.S. Department of Agriculture.Soybeans, mature cooked, boiled, without salt.
U.S. Department of Agriculture.Turkey, whole, breast, meat only, cooked, roasted.
U.S. Department of Agriculture.Fish, tilapia, cooked, dry heat.
U.S. Department of Agriculture.Dark red kidney beans with sea salt.
Harvard Health.High-protein snacks to build muscle and keep hunger at bay.
U.S. Department of Agriculture.Peanuts, roasted, unsalted.
U.S. Department of Agriculture.Tofu, hard, prepared with nigari.
U.S. Department of Agriculture.What is the most consumed meat in the world?
U.S. Department of Agriculture.Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw.
U.S. Department of Agriculture.All natural ground bison.
McDaniel J, Askew W, Bennett D, et al.Bison meat has a lower atherogenic risk than beef in healthy men.Nutrition research (New York, NY). 2013;33(4):293. doi: 10.1016/j.nutres.2013.01.007.
U.S. Department of Agriculture.Rice, brown, long-grain, cooked.
U.S. Department of Agriculture.Premium walnuts.
U.S. Department of Agriculture.Buckwheat.
National Academy of Sports Medicine.Strength on a plate: The weight lifting diet guide.
The Yale Ledger.6 tips to help you build muscle faster.
Harvard Health.Building better muscle.
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