100 High Protein Foods for Building Lean Muscle

100 High Protein foods for building muscle, losing weight, and staying healthy!

Tons of gym goers have a relatively easy time getting to the gym and pumping some iron but the real struggle comes with nutrition and getting high protein foods.

People who are trying to lose weight also struggle finding low calorie high protein sources of food.

Getting high quality sources of food packed with protein will help you put on lean muscle and/or help you lose weight. High Protein foods help you stay full longer and help repair micro-tears in muscles to make them bigger and stronger!

Eating protein is great, but if you want to see true results make sure you are consistently working out. If you are not, a change of habit and a change of lifestyle is needed to build muscle, lose weight, and stay healthy! Hopefully this list will give you some ideas on how you can get more protein in your diet and meet your protein needs each day!

Try subbing or adding in 2 of these high protein foods into each of your meals and you’ll be on your way to packing on some muscle or losing weight!

100 High Protein Foods For Building Muscle, Losing Weight, and Staying Healthy

1. Eggs

Eggs| A great way to get protein into your diet

One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.

The egg is a bodybuilding staple because of its price, protein, and ease of consumption.

But if you don’t fancy eggs or animal produced products try some of the other foods on the list!

2. Canned Tuna

Canned Tuna is a good source of essential nutrients, such as omega-3 fatty acids, high quality protein, selenium and Vitamin D. Most tuna species have approximately 2 grams of fat per 113 gram portion and less than 45 milligrams of cholesterol and sodium.

Most cans are packed with 10-14 grams of protein per can and 2-3 servings depending on what size cans you get!

That’s 20g-28g of protein per can!

3. Chicken

Chicken is known as a muscle building staple and is one of the best high protein foods around!

Unfortunately, it get hold really fast unless you spice it up with different recipes.

A 3.5-ounce (100-gram) serving of chicken breast provides 165 calories, 31 grams of protein and 3.6 grams of fat (1).

That means that approximately 80% of the calories in chicken breast come from protein, and 20% come from fat. Keep in mind that these amounts refer to a plain chicken breast with no added ingredients.

Chicken is a great source of protein source of protein so make sure this is in your diet a lot!

Again unless you don’t like it or don’t like animal products there are plant based options later down the list.

4. Edemame

Edemame is a great way to lose weight, and get protein in your diet!

A 155-gram (g) cup of frozen, prepared edamame beans contains:

188 calories

  • 18.46 g of protein
  • 8.06 g of fat
  • 8.1 g of dietary fiber
  • 13.81 g of carbohydrate, including 3.38 g of sugars
  • 98 milligrams (mg) of calcium
  • 3.52 mg of iron
  • 99 mg of magnesium
  • 262 mg of phosphorus
  • 676 mg of potassium
  • 9.5 mg of vitamin C
  • 482 mg of folate
  • 41.4 mcg DFE of vitamin K

One cup of edamame provides 10 percent of an adult’s calcium needs, 16 percent of vitamin C, 20 percent of iron, 52 percent of vitamin K and 121 percent of the daily recommended amount of folate.

My favorite way to eat edemame is to buy it frozen, throw it in the microwave and then eat it as a high protein snack!

It’s cheap, easy, has a lot of protein and doesn’t taste like chicken or eggs!! (those 2 get old really quick).

5. Ground Beef

Beef is primarily composed of protein and varying amounts of fat. Here are the nutrition facts for a 3.5-ounce (100-gram) serving of broiled, ground beef with 10% fat content ( 2 ):

Nutrition facts
  • Calories: 217.
  • Water: 61%
  • Protein: 26.1 grams.
  • Carbs: 0 grams.
  • Sugar: 0 grams.
  • Fiber: 0 grams.
  • Fat: 11.8 grams.

Ground beef is another high protein source that cooks fairly quick and doesn’t require a lot of work to make it.

Just be careful when adding in the oil to cook it because you’d be surprised how many calories and how much fat is in a tablespoon of cooking oil!

6. Almonds

Every one-ounce serving (about 23 almonds) provides 6 grams of protein and 4 grams of fiber, plus vitamin E , magnesium, riboflavin, calcium and potassium.

In addition, almonds are a low-glycemic index food and can be thrown into or with almost anything!

Try slivered almonds next time your buying them!!

7. Cottage Cheese

High Protein Foods for building muscle, losing weight, and staying healthy

One cup (226 grams) of low-fat (1% milk fat) cottage cheese provides (1):

  • Calories: 163.
  • Protein: 28 grams.
  • Carbs: 6.1 grams.
  • Fat: 2.3 grams.
  • Phosphorus: 30% of the Reference Daily Intake (RDI).
  • Sodium: 30% of the RDI.
  • Selenium: 29% of the RDI.
  • Vitamin B12: 24% of the RDI.
  • Riboflavin: 22% of the RDI.
  • Calcium: 14% of the RDI.
  • Folate: 7% of the RDI.

8. Milk (2% Ideally)

Serving Size: 1 cup
Calories: 122
Protein: 8 g
Fat: 5 g
Saturated: 3 g
Monounsaturated: 1 g
Polyunsaturated: 0 g
Carbohydrate: 12 g
Sugar: 12 g

Milk is one of the only liquid proteins on this list and it has a high amount of protein. 

Be careful with the fat though. I recommend getting a low fat milk like 2% instead of whole milk.

I know whole milk taste better, but your gut will thank you later.

9. Greek Yogurt

For a Serving Size of 5.3 oz (150g)
Calories 150Calories from Fat 40.5 (27%)
 % Daily Value *
Total Fat 4.5g
Saturated fat 3g
Sodium 60mg3%
Potassium 229.5mg
Carbohydrates 16g
Net carbs 16g
Sugar 13g
Fiber 0g0%
Protein 12g

Opting for greek yogurt instead of regular yogurt comes with a ton of  benefits that include more protein, no sugar, less fat, less calories, probiotics, and a different and yummier texture!

10. Whole Oats

Whole-grain oats are called oat groats. They are most commonly rolled or crushed into flat flakes and lightly toasted to produce oatmeal which is number 10 on our list of high protein foods.

Quick, or instant, oatmeal is made up of more thinly rolled or cut oats that absorb water much more easily and thus cook faster.

The bran, or fiber-rich outer layer of the grain, is often consumed separately as a cereal, with muesli, or in breads.

The nutrition facts for 3.5 ounces (100 grams) of raw oats are (5):

  • Calories: 389
  • Water: 8%
  • Protein: 16.9 grams
  • Carbs: 66.3 grams
  • Sugar: 0 grams
  • Fiber: 10.6 grams
  • Fat: 6.9 grams

11. Brocolli

Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Broccoli is very low in calories, providing only 31 calories per cup (91 grams).

Nutrition facts
  • Calories: 31.
  • Water: 89%
  • Protein: 2.5 grams.
  • Carbs: 6 grams.
  • Sugar: 1.5 grams.
  • Fiber: 2.4 grams.
  • Fat: 0.4 grams.

12. Spinach

Spinach doesn't have a ton of protein, but it is packed with nutrients!
One cup of raw spinach contains:
  • 7 calories.
  • 0.86 grams (g) of protein.
  • 30 milligrams (mg) of calcium.
  • 0.81 g of iron.
  • 24 mg of magnesium.
  • 167 mg of potassium.
  • 2,813 interational units (IU) of Vitamin A.
  • 58 micrograms of folate.

I know spinach doesn’t have a lot of protein of the amount of minerals and nutritional content it is packed with is insane!

Opt to add in spinach instead of lettuce on your burgers, salads, and other foods or dishes you can!

13. Quinoa

One cup of cooked quinoa, weighing 185 grams (g), contains:
  • 222 calories.
  • 8.14 g of protein.
  • 5.2 g of fiber.
  • 3.55 g of fat, of which 0.42 g is saturated.
  • 39.4 g of carbohydrate.
  • Magnesium – 30 percent recommended daily allowance (RDA)
  • Manganese – 30 percent RDA.
  • Folate – 19 percent RDA.

I’ve never really tried quinoa or cooked with it but after looking at it’s nutrition I think I’ll try a meal with it because of how much protein it packs!!

14. Protein Cookies

High Protein Foods for building muscle, losing weight, and staying healthy

Everyone needs a cookie now and again but there are options that are packed with protein and taste pretty good!

Lenny & Lary’s protein cookies are my favorite and come in tons of different flavors that anyone will like.

They are also gluten free!

Nutritional Facts

  • 16g Protein (per cookie)
  • 10g Fiber (per cookie)
  • Non-GMO Project Verified
  • No Soy Ingredients
  • No Dairy Ingredients
  • No Egg
  • Vegan
  • Kosher
  • No High Fructose Corn Syrup
  • No Artificial Sweeteners
  • 0g Sugar Alcohols
  • Sustainable Palm Oil

15. Protein Pasta

High Protein Foods for building muscle, losing weight, and staying healthy

Pasta generally has tons of fiber and is the definition of carbs but there are variations that have more protein in them!

For every 3.5 oz serving you’re getting a whopping 17g of protein. Add some chicken or ground beef and you’ll be on your way to meeting your protein goals!

16. Yellowfin Tuna

Nutritional Facts:
Serving size: 3 ounces
Calories: 118
Protein: 25 g
Fat: 1 g
Saturated: 0 g
Monounsaturated: 0 g
Polyunsaturated: 0 g
Carbohydrate: 0 g
Sugar: 0 g
Fiber: 0 g

When buying fresh tuna, avoid overfished bluefin tuna; opt for US Atlantic-caught yellowfin instead. At the fish counter, tuna is never brown.

It should be bright red. An artificial-looking, pinkish color means they’re putting a preserving gas on it.

17. Halibut

A 5.5 oz/155 gram (approximately ½ of a fillet) fillet of Atlantic or Pacific Halibut provides 220 calories, 42 grams of protein, 0 grams of carbohydrates and 5 grams of fat (no saturated fat and 40 calories from fat).

Halibut is also one of the safest fish to eat as far as mercury contamination is concerned.

It contains some fat, but mostly the heart healthy monounsaturated and polyunsaturated kind. It’s also very high in selenium, which is needed for the proper functioning of some of the body’s detoxification enzymes that prevent DNA damage from free radicals and toxins.

18. Tilapia

Tilapia is a pretty impressive source of protein. In 3.5 ounces (100 grams), it packs 26 grams of protein and only 128 calories (3). Even more impressive is the amount of vitamins and minerals in this fish. 

Tilapia is rich in niacin, vitamin B12, phosphorus, selenium and potassium.

19. Pumpkin Seeds

Pumpkin seeds are a great source of protein and surprisingly have a high amount of it!
A 100-gram serving of one brand’s in-shell, salted, roasted pumpkin seeds provides:
  • 536 calories.
  • 4 g carbohydrate (including 3.6 g of fiber and 3.57 g of sugar)
  • 32.14 g of protein.
  • 42.86 g of fat, of which 8.93 g is saturated.
  • 71 mg of calcium.
  • 16.07 mg of iron.
  • 571 g of sodium.

Pumpkin seeds are a great high protein food!

Most people wouldn’t even guess that pumkin seeds contain that much protein. If you get sick of eating other nuts and seeds try pumpkin seeds!

20. Turkey Breast

Turkey is low in fat and high in protein. It is an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. A serving of turkey is a 2 to 3-ounce cooked portion. The Food Guide Pyramid suggests 2 to 3 servings from the meat group each day.

Meat TypeCaloriesTotal FatProtein
Breast with skin1948 grams29 grams
Breast w/o skin1614 grams30 grams
Wing w/skin23813 grams27 grams
Leg w/skin21311 grams28 grams
Dark meat w/skin23213 grams27 grams
Dark meat w/o skin1928 grams28 grams
Skin only48244 grams19 gram

Depending on what part of the turkey you eat, it will vary with how much protein you get.

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💯 High Protein foods for losing weight, building muscle, and staying healthy. High protein foods are essential for achieving any of your health and fitness goals because protein is an essential nutrient that makes you will fuller for longer and helps your body repair damaged muscles. I've put together a list that contains 100 high protein foods that can be added into any diet! SAVE THIS PIN AND SHARE IT then CLICK THE LINK to see the other 80 FOODS!!! #loseweight #food #nutrition #mrworkout

21. Shrimp

Shrimp may be small in size and not contain a ton of calories but don’t be fooled! These little high protein food packages contain a lot of protein!

Shrimp are quite low in calories, providing only 84 calories in a 3-ounce (85-gram) serving, and does not contain any carbs.

Approximately 90% of the calories in  from protein, and the rest come from fat.

Here is an overview of the nutrients in a 3-ounce (85-gram) serving of shrimp (1):

  • Calories: 84
  • Protein: 18 grams
  • Selenium: 48% of the RDI
  • Vitamin B12: 21% of the RDI
  • Iron: 15% of the RDI
  • Phosphorus: 12% of the RDI
  • Niacin: 11% of the RDI
  • Zinc: 9% of the RDI
  • Magnesium: 7% of the RDI

22. Cashews

High Protein Foods for building muscle, losing weight, and staying healthy

Cashews in my option are one of the tastiest nuts.

According to the US Department of Agriculture (USDA) National Nutrient Database, 1 ounce of raw cashews (28.35 grams) contains:
  • 157 calories.
  • 8.56 grams (g) of carbohydrate.
  • 1.68 g of sugar.
  • 0.9 g of fiber.
  • 5.17 g of protein.
  • 12.43 g of total fat.
  • 10 milligrams (mg) of calcium.
  • 1.89 mg of iron.

23. Peanuts

Here are the nutrition facts for 3.5 ounces (100 grams) of raw peanuts:
  • Calories: 567.
  • Water: 7%
  • Protein: 25.8 grams.
  • Carbs: 16.1 grams.
  • Sugar: 4.7 grams.
  • Fiber: 8.5 grams.
  • Fat: 49.2 grams. Saturated: 6.28 grams. Monounsaturated: 24.43 grams. Polyunsaturated: 15.56 grams. Omega-3: 0 grams. Omega-6: 15.56 grams. Trans: 0 grams.

Peanuts are a great source of protein and are a great snack! Buy them in bulk then make little to go packets for when you’re on the run!

24. Brussels Sprouts

Here are some of the major nutrients in a half cup (78 grams) of cooked Brussels sprouts (1):

  • Calories: 28
  • Protein: 2 grams
  • Carbs: 6 grams
  • Fiber: 2 grams
  • Vitamin K: 137% of the RDI
  • Vitamin C: 81% of the RDI
  • Vitamin A: 12% of the RDI
  • Folate: 12% of the RDI
  • Manganese: 9% of the RDI

Like spinach and broccoli it doesn’t have a ton of protein but some protein is better than none!

It is also backed with tons of vitamins and minerals that you are usually hard pressed to get in a day!

25. Mozarella

Mozarella is a cheese that has quite a bit of protein!
Mozzarella (1 ounce)
  • 85 calories.
  • 1g carb.
  • 6g fat.
  • 6g protein.
  • 143mg calcium.
  • 138mg sodium.

Mozarella is a great source of protein but it is also full of fat and is high in calories.

Remember that this nutritional data is for one ounce! if you have 2 or three you’ll get 12g or 18g of protein!

26. Ezekiel Bread

Ezekiel bread has tons of benefits that you won’t find in regular breads. Check out this link for more info about ezekiel bread.

Protein content: 20% of calories. 1 slice contains 4 grams, with 80 calories.

27. Snake

High Protein Foods for building muscle, losing weight, and staying healthy
Nutritional Info for a 100 g peice of snake meat
  • Carbs 28 g
  • Dietary Fiber 0 g
  • Sugar 0 g
  • Fat 8 g
  • Saturated 0 g
  • Polyunsaturated 0 g
  • Monounsaturated 0 g
  • Trans 0 g
  • Protein 26 g

Percentages are based on a diet of 2000 calories a day.

If you’re ever out in the west, try rattlesnake. (Don’t kill one yourself and eat it…that’s how you end up on a tv show telling how you got bit by a snake…)

It is full of protein and tastes like a combination of chicken and fish at the same time!

28. Octopus

High Protein Foods for building muscle, losing weight, and staying healthy

Protein in octopus: 25 g per 3-oz. serving

An increasing number of fishmongers are now offering up this seafood choice. 

Octupus is becoming an option for people trying to pack on muscle everywhere!

29. Salmon

Nutrition Stats
  • 170 calories (70 calories from fat)
  • 6 g total fat.
  • 1 g saturated fat (5% DV)
  • 75 mg cholesterol (25% DV)
  • 26 g protein.
  • 20 mg calcium (2% DV)
  • 0.27 mg iron (4%)

When prepared correctly salmon is one of the tastiest foods on here!

It is packed with 26g of protein and is a great dinner option!

30. Anchovies

A portion of five anchovy fillets (canned in oil and drained; about 20g) has 42 calories, 5.8g protein, 1.9g of fat, and no carbohydrates, fiber, or sugar.

Anchovies are an excellent source of calcium, iron, and zinc. In their cured form, they are also high in sodium.

Give them a try next time you are passing them in the grocery store.

31. Sardines

Sardines are a canned fish like anchovies that are another great source of protein.

Nutritional Facts:
Serving size 3.75 oz

  • Calories 90
  • Total Fat 2.5 g
  • Sodium 370 mg
  • Protein 17g

32. Steak

Steak is a great high protein food choice

The calorie and fat content can vary significantly, but a single serving of top sirloin contains about 158 calories, just over 5 grams of fat, zero carbohydrates and a whopping 26 grams of protein.

But many people don’t eat a single serving when they enjoy a steak.

33. Pork Chops

A three-ounce pork chop (broiled or baked) provides 164 calories, 24 grams protein, 7 grams fat, 2 grams saturated fat, 433 milligrams of sodium and 0 grams carbohydrate, if you eat both the lean and the fatty part of the chop.

Make sure you cook the meat thoroughly otherwise you risk getting sick!

34. Corned Beef

Corned beef is another variation of beef that tastes great and comes with tons of protein!

A 2 ounce serving size of corned beef brisket or first cut corned beef provides 70calories, 3 grams of total fat, 1 gram of saturated fat, 340 milligrams of sodium, 10 grams of protein and 1 gram of total carbohydrate. Calorie-wise you save a little with a bottom round cut of corned beef.

35. Canned Chicken

Canned chicken is a cheap and easy way to get chicken and is great to add into salads or onto sandwiches!

Pop off a lid and start munching! Be careful of the amount of sodium and be careful how much mayo you add if you add mayo.

  • Serving Size: 56g
  • Servings Per Container: About 2
  • Calories 60 Calories 
  • Sugar 0g
  • Protein 13g

36. Turkey Bacon

Turkey bacon is a healthier alternative to bacon if you need your bacon fix. It doesn’t have as much fat, and has less calories!

Here’s a comparison of the nutrient content of two slices (1 ounce or 16 grams) of turkey and pork bacon (23):

 Turkey baconPork bacon
Carbs0.5 grams0.2 grams
Protein4.7 grams6 grams
Total fat4.5 grams6.2 grams
Saturated fat1.3 grams2 grams
Sodium366 mg376 mg
Selenium6% of the DV14% of the DV
Phosphorus7% of the DV8% of the DV
Zinc3% of the DV4% of the DV
Niacin3% of the DV8% of the DV
Thiamine1% of the DV4% of the DV
Vitamin B63% of the DV4% of the DV
Vitamin B121% of the DV4% of the DV

37. Chorizo

High Protein Foods for building muscle, losing weight, and staying healthy

Chorizo or chouriço is a type of pork sausage. Traditionally, it uses natural casings made from intestines, a method used since Roman times. It is a great food that can be  added into almost any breakfast!

Nutritional Facts for 1 link (60g)

  • Calories 273 g
  • Protein 14.5 g
  • Sodium 741 mg
  • Total Fat 23 g

The only thing to watch out for is the fat and excessive amount of sodium in chorizos.

38. Pepperoni

Pepperoni surprisingly has a lot of protein and makes you feel less guilty about eating pizza!

Just make sure you wipe the oil off the pizza before you eat it…

Back to pepperoni…make sure you check the sodium content and fat in the pepperoni before you buy because each brand varies!

Protein in pepperoni: 18 g per 3-oz. serving

39. Beef Jerkey

Beef jerky is an excellent snack that is packed with protein. The only thing you have to watch out for is a jerky loving Sasquatch…

Be careful which brand you get because each brand may have more fat or sodium in its products.

Put it in your desk, car, backpack, or pocket for on the go protein snacking!

One cup of beef jerky pieces has 369 calories, 30 grams protein, 23 grams fat, and about 10 grams carbohydrate. There are about five grams of fat in a single piece of beef jerky.

40. Peanut Butter

Because peanuts are a great source of protein it automatically makes peanut butter a great source as well!

Peanut butter has more fat and calories than peanuts but it is also creamier and easier to put in shakes and on breads, crackers, or whatever else you might fancy.

Peanut butter contains 7.02 grams (g) of protein per 2-tbsp serving.

41. Whey Protein Powder

Whey protein is one of the most pure sources of proteins. It is easy, quick, and packs 20g-30g a scoop.

I recommend trying to meet your protein needs with real food but it doesn’t hurt to supplement whey protein powder in when you haven’t met your protein needs for the day.

I recommend trying out or using Transparent Labs 100% Grass Fed Whey Protein Isolate! It’s the best out there!

Read my review of their whey protein.

42. Almond Powder

Almond powder is made up of ground up almonds and it is a great addition to any baked products, shakes, or toppings on pretty much anything!

It tastes really good and packs a punch! If you are an almond lover you’ll love almond powder!

According to the USDA Nutrient Database, in 1/4 cup serving of almond flour, there are:
  • 150 calories.
  • 6 grams of protein.
  • 11 grams of fat.
  • 6 grams of carbohydrates.
  • 3 grams of fiber.
  • 1 gram of sugar.

43. Cricket Powder

cricket powder. A high protein food of the future

Don’t gag. Or freak out.


I actually believe cricket powder is going to be become a staple in the human diet in the next 50 years because cattle products are unsustainable for the planet.

When ground up they become a fine protein rich dust that is also full of other nutrients.

Crickets are 65% protein by weight, and have a natural slightly nutty and earthy taste. In addition to chitosan and protein, crickets naturally contain all the essential amino acids, Omega-3s, Omega-6s, B12 and more.

For every 2 tablespoons of powder you get 11g of protein!

Learn more about cricket powder here!

44. Navy Beans

High Protein Foods for building muscle, losing weight, and staying healthy

Navy beans are small, pea-sized beans that are creamy white in color. They are mild-flavored beans that are dense and smooth. Like other common beans, navy beans are one of 13,000 species of the family of legumes, or plants that produce edible pods.

One cup (182 grams) of cooked navy beans contains roughly (43):

  • Calories: 255.
  • Protein: 15.0 grams.
  • Fiber: 19.1 grams.

45. Almond Butter

Almond butter is very similar to peanut butter except the fact that it is sourced from almonds instead of peanuts.

You’ll benefit from 3.4 grams of protein in a single tablespoon of this nut butter. 

Almond butter is high in potassium, calcium, manganese, and magnesium.

46. Dried Lentils

Dried lentils should be a year-round staple in everyone’s pantry. They are essential for rounding out salads during hot weather and hearty soups in the winter months.

Regardless of the season, their quick-cooking, no-soak-required nature makes them ideal for healthy weeknight meals!

1 cup (195g) of lentils has 49.5g of protein!

47. Tofu

Tofu, also known as bean curd, is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness.

It is a traditional component of East Asian and Southeast Asian cuisines; it has been consumed in China for over 2,000 years.

One block of hard tofu, weighing 122 grams (g) contains:

  • 177 calories.
  • 5.36 g of carbohydrate.
  • 12.19 g of fat.
  • 15.57 g of protein.

48. Green Peas

Green peas are essential to have in anyone’s home garden! They are easy to grow, and taste waaayyy good!

Note: They don’t require a green thumb to grow.

They also cook really quick and are a great side to any dish!

A 1/2-cup (170-gram) serving of peas provides the following nutrients (1):

  • Calories: 62
  • Carbs: 11 grams
  • Fiber: 4 grams
  • Protein: 4 grams

49. Wheat Germ

Wheat germ is the most vitamin- and mineral-rich part of the wheat kernel. In fact, the germ is actually the embryo of the wheat plant.

Wheat germ has excellent nutritional value as a food supplement, experts say. It’s a great source of vegetable proteins, along with fiber and healthy fats. It’s also a good source of magnesium, zinc, thiamin, folate, potassium, and phosphorus.

For a Serving Size of 1 cup (115g) it has 26.6g of protein

50. Soba Noodles

High Protein Foods for building muscle, losing weight, and staying healthy

Soba is the Japanese name for buckwheat. It usually refers to thin noodles made from buckwheat flour, or a combination of buckwheat and wheat flours.

They contrast to thick wheat noodles, called udon. Soba noodles are served either chilled with a dipping sauce, or in hot broth as a noodle soup.

One cup of soba noodles has 6g of protein which isn’t too shabby. Add some meat or bone broth and you’ll have a protein packed meal!

51. Bean Chips

Got a chip craving?

You might as well get more out of it by eating bean chips!

Bean chips are chips prepared using beans as a primary ingredient. Bean chips are higher in fiber and protein compared to corn and potato chips.

They also generally don’t have any extra artificial sweeteners or crap added to them.

Bean chips are usually prepared from a variety of bean types and rice, such as brown rice, pinto beans, black beans, and white beans.

Protein varies brand to brand so take a look at the label!

52. Sunflower Seeds

Looking for a health-promoting snack? Enjoy a handful of mild nutty tasting sunflower seeds with their firm but tender texture to take care of your hunger cravings!

You’ll get almost six grams of protein in a single serving of sunflower seeds. Sunflower seeds are a vitamin and mineral powerhouse.

They are an excellent source of vitamin E (about 75 percent in one serving), a very good source of copper, thiamin, phosphorous, manganese, and selenium.

53. Roast Beef

Roast beef is a classic american dish that is hearty and is also full of protein! (The word beef should give that away)

You can eat it as a whole roast or get slices of it to put on sandwiches or in wraps!

Nutrition Facts for 100g serving

  • Calories: 161
  • Total Fat: 4.5g
  • Protein: 30.4g
  • Sodium: 625mg

54. Lima Beans

Lima beans are naturally low in calories but full of healthy complex carbohydrates. There are three types of carbohydrates in a 94-gram serving (about 1/2 cup) of cookedlima beans.

Most of the carbohydrates in lima beans come from starch. There are about 11 grams of starch in a single serving.

Lima beans have 7.5g of protein per ½ cup of beans!

55. Corn

A medium ear of corn has 3.3 g of protein. It’s not a lot, but there are tons of other nutritional contents that corn has!!

Corn is one of the best sources of fiber and is also a good source of vitamin C, magnesium, B vitamins, and carotenoids lutein and zeaxanthin.

Vitamin C is important in cell repair, boosting immunity and has anti-aging properties, whereas, B vitamins are important in energy metabolism.

56. Cauliflower

A good size head of cauliflower has 11g of protein and tons of vitamins and minerals!

For me it tastes a bit bland, but it is excellent and easier to eat when other foods are added with it!

Or ranch…or some other dip…

57. Tempeh

tempeh. A great food source that contains a lot of protein

Though tempeh isn’t quite as popular as tofu, it is a mainstay of many vegetarian and vegan diets (and is particularly popular in Southeast Asia). Like tofu, tempeh is a soy-based product.

It’s a high protein food that is made by fermenting cooked soybeans and then forming the mixture into a firm, dense cake.

Tempeh boasts an impressive nutrient profile. It is high in protein, vitamins and minerals but low in sodium and carbs.

A 3-ounce (84-gram) serving of tempeh contains these nutrients (2):

  • Calories: 162
  • Protein: 15 grams
  • Carbs: 9 grams
  • Total fat: 9 grams

58. Spirulina

Spirulina is a great choice for supplements

Spirulina is a green powder that is biomass that is from a bacterium that can be eaten by humans and animals.

It is a very popular supplement that is packed with tons of nutrients and protein. It is often sold as a dry powder or as a pill.

This tiny alga is packed with nutrients. A single tablespoon (7 grams) of dried spirulina powder contains:

  • Protein: 4 grams
  • Vitamin B1 (thiamine): 11% of the RDA
  • Vitamin B2 (riboflavin): 15% of the RDA
  • Vitamin B3 (niacin): 4% of the RDA
  • Copper: 21% of the RDA
  • Iron: 11% of the RDA
  • It also contains decent amounts of magnesium, potassium and manganese and small amounts of almost every other nutrient that you need.

59. Hemp Seeds

Many people consider hemp seeds to be a super food. Whether they are a super food is up for debate but they are a high protein food as well.  The seeds have a rich nutritional profile and provide a range of health benefits.

Although they come from the same plant that gets people high, these seeds don’t have the same effect.

They are however packed full of nutrients and reduce inflammation, boost heart health, improve your skin condition, and come with tons of other benefits!

According to the USDA National Nutrient Database, a 2 tablespoon serving of hemp seeds weighing 20 grams (g) contains:

  • 111 calories.
  • 6.31 g of protein.
  • 9.75 g of fat.

60. Pistachios

pistachios. Get crackin

Who doesn’t love pistachios?

They’re green, fairly easy to open, full of nutrients, and pack quite a bit of protein!

Get Crackin’.

Pistachios are very nutritious, with a one-ounce (28-gram) serving of about 49 pistachios containing the following (2):

  • Calories: 156
  • Carbs: 8 grams
  • Fiber: 3 grams
  • Protein: 6 grams
  • Fat: 12 grams (90% are healthy fats)

61. Mass Gainer

Mass Gainer comes packed with proteins along with a ton of carbs.

If you are trying to put on lean muscle mass and have a problem eating enough then this could be your solution!

Some shakes when made with milk are around 1,000 calories!!

Give this mass gainer a try!

62. Chickpeas

Chickpeas are a great alternative to chips or other unhealthy foods you might want to snack on!

The chickpea or chick pea is a legume of the plant family and its seeds are high in protein and fiber!

One cup of cooked chickpeas contains:

  • 269 calories
  • 45 g of carbohydrate
  • 15 g of protein
  • 13 g of dietary fiber
  • 4 g of fat

63. Protein Bars

Protein bars are another high protein food and are another great way to get protein into your daily diet!

There are thousands of brands out there and they all have their own flavors, tastes, and ingredients that make them special.

When buying protein bars make sure to check how much sugar is in each bar because some protein bars have as much sugar as a snickers or kit-kat!

Depending on the brand you can get 25g or more in each bar!

64. Protein Shakes

Protein shakes are another one of the few liquid proteins on this list.

You can buy premade protein shakes like muscle milk or make your own!

Each comes with its perks but they both are a easy and quick way to down 25g-50g of protein!

For me, protein shakes are a staple because of their ease!

65. Rice and Beans

I know this isn’t a single food, but when both of these foods are paired together a complete protein is formed!

In one cup of rice and black beans there is 7g of protein. That’s not a lot but every gram of protein matters!

Pair rice and beans with some carne asada and some whole wheat tortillas and you have a protein packed meal!

66. Chia Seeds

Chia Seeds. The superfood

Chia seeds have seemed to come out of nowhere the last couple of years and the health and wellness industry and everyone involved has embraced them.

These little seeds have next to no calories and pack tons of nutrients!

When soaked in water, they form a chewy and jelly like outside coating that makes any recipe have a little more texture!

A one-ounce (28 grams) serving of chia seeds contains (1):

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are omega-3s).
  • Calcium: 18% of the RDI.
  • Manganese: 30% of the RDI.
  • Magnesium: 30% of the RDI.
  • Phosphorus: 27% of the RDI.

67. Soy Milk

Soy milk is “milked” from the soy plant and is very similar to milk in nutrients.

Soy milk is a good source of protein, vitamin A, vitamin B-12, potassium, and isoflavones, plus it can be fortified with calcium and vitamin D.

It contains as much protein as cow’s milk, yet is lower in calories than whole milk and about equal to the calories in 1 percent or 2 percent milk.

It has more of a watery texture and is great if you don’t fancy milk.

68. Pea Protein Powder

Pea protein powder is an alternative to whey based protein powder and is a great high protein food.

It is sourced from peas and is not just for people adhering to a vegan diet, but is a powerful source of protein and fiber for anyone who is focused on total health optimization.

The amount of protein will vary from brand to brand but this one (rice and pea protein) has 24g of protein!

69. Soy Protein Powder

Soy protein powder is another alternative to whey based protein if you happen to be vegan or if you don’t like the taste of whey.

Soy protein powder comes from soy and packs just as much protein as the animal based protein powder.

70. Sweet Potatoes

Sweet potatoes don’t necessarily contain a ton of protein but they contain a ton of fiber and loads of nutrients.

Sweet potatoes are great for people trying to put on muscle or even lose weight!

Sweet potatoes have a good amount of fiber in them and fiber is essential for helping to control appetite, burn fat, maintain healthy digestion and build muscle!

According to the USDA’s national nutrient database, one medium, baked sweet potato with skin (2 inches in diameter, 5 inches long, approximately 114 grams) provides:

  • 103 calories
  • 0 grams (g) of fat
  • 24 g of carbohydrate, including 4 grams of fiber and 7 grams of sugar
  • 2.3 grams of protein

71. Artichokes

Artichokes are a food many people haven’t had!

They are fairly easy to cook and are a great snack or appetizer before the main course.

A medium artichoke has only 60 calories and contains 4.2 grams of protein!

72. Veggie Burgers

Veggie burgers are an awesome alternative to their beef cousins if you are a vegan, vegetarian, or if you happen to have a vendetta against burgers.

Veggie burgers are made from ingredients like beans, especially soybeans and tofu, nuts, grains, seeds or fungi such as mushrooms or mycoprotein.

Depending on the brand or burger you’ll get around 11g per patty!

73. Kamut

Kamut. a great way to get protein into your diet and build muscle

Kamut Khorasan wheat is a non-hybridized ancient wheat. It contains wonderful whole grain nutrition, a firm texture, and rich, nutty, taste.

In comparison to modern wheat it has more protein, amino acids, vitamins, and minerals–including selenium, zinc, and magnesium.

1 cup of kamut has around 11g of protein in it!

74. Goat Cheese

Goat cheese is cheese made from goat milk and is enjoyed around the world.

It has a different more distinct taste and texture from cheese made from cows.

Nutritionally it is very similar to regular cheese.

A one-ounce (28-gram) serving of soft-style goat cheese provides (1):

  • Calories: 102
  • Protein: 6 grams
  • Fat: 8 grams

75. Cod

Cod is a low fat flaky white meat fish that is a high protein food that contains , phosphorus, niacin, and Vitamin B-12.

There are Atlantic cod, Pacific cod, and cod caught near greenland.

Cod is high in protein but low in calories, fat, and carbs.

A 3-ounce (85-gram) serving of cooked Atlantic cod has only 90 calories and around 1 gram of fat. However, it is packed with 19 grams of protein.

Similarly, the same serving size of cooked Pacific cod provides about 85 calories, less than 1 gram of fat, and 20 grams of protein.

76. Lamb

Lamb isn’t just good for getting wool from.

It is very tasty and packs a lot of protein. The Greeks will tell you all about it.

Lamb is often used in gyros, burgers, and stews.

Lamb is mainly composed of protein but also contains varying amounts of fat.

A 3.5-ounce (100-gram) serving of roasted lamb provides the following nutrients

  • Calories: 258
  • Water: 57%
  • Protein: 25.6 grams
  • Carbs: 0 grams
  • Sugar: 0 grams
  • Fiber: 0 grams
  • Fat: 16.5 grams

Go get some lamb chops or a gyro now!

77. Mackerel

High Protein Foods for building muscle, losing weight, and staying healthy

Mackerel is a handsome but underrated fish, probably because it doesn’t have the mild-whitefish profile American consumers are most comfortable with.

The mackerel looks a lot like its cousin, the tuna, but is smaller.

It is a great source of lean and is a great low fat high protein food for building muscle or losing weight (as all fish are…they swim all day!)

1 88g fillet has around 21g of protein!

78. Mussels

Mussels are a food that scare tons of people away by their menacing black shell.

If you’re brave enough to open it, the majority are then scared away by what’s inside.

A grey or orange meat thing that you slurp out…

If you’re brave enough to have tried mussels you would have gotten a lot of B12 vitamins, maganeze, and 20g of protein! (per 3 ounces)

79. Walnuts

Walnuts are a great and tasty nut that require a nutcracker, rock, or strong head to open!

Walnuts are made up of 65% fat and about 15% of protein. They’re low in carbs — most of which consist of fiber.

A 1-ounce (30-gram) serving of walnuts — about 14 halves — provides the following nutrients

  • Calories: 185
  • Water: 4%
  • Protein: 4.3 grams
  • Carbs: 3.9 grams
  • Fat: 18.5 grams

80. Prawns

Prawns are almost identical to shrimp except for a couple scientific and anatomical reasons.

If you’d like to learn what makes shrimp and prawns different, read this article.

Fisherman and markets in the U.S usually make no distinction between prawns and shrimp.

Three ounces (85 grams) of prawns contain about 18 grams of protein and are approximately 85 calories! Now thats a high protein food!

81. Brazil Nuts

Brazil nuts are tree nuts native to the Amazon rainforest in Brazil, Bolivia, and Peru. Their smooth, buttery texture and nutty flavor are typically enjoyed raw or blanched.

These nuts are energy dense, highly nutritious, and one of the most concentrated dietary sources of the mineral selenium.

A quarter-cup serving has 218 calories, 4.8 g of protein, 4 g of carbohydrate, and 22 g of fat.

82. Kidney Beans

Kidney beans are a common everyday bean that are kind of shaped like a kidney! These tiny beans are a great source of food and protein for people all around the world.

The nutritional breakdown of 1 cup (177 g) of kidney beans is as follows:

  • Calories 225

  • Protein -> 15.35 g

  • Carbohydrates -> 40.36 g

  • Fat – Total -> 0.88 g

83. Stilton

Stilton has a beautiful interior, streaked like marble, and the texture is crumbly and almost soft – relatively delicate compared to its stout and bold flavors.

Intense and rich, the taste is complex, opening with creamy and nutty specks, followed by a salty finish that sticks to your palate.

A common type of stilton known to most americans is blue cheese. Another less known type is white cheese.

One ounce of stilton contains 6g of protein.

84. Parmesan Cheese

Parmesan cheese is a classic that has gone on pizza, pastas, and salads for decades.

Parmesan is a hard cheese that has a sharp taste and is a common cheese that is very tasty and enjoyable to eat. It also provides substantial amounts of protein, and it is far higher in protein-density than other types of cheese.

For 100g of parmesan cheese, there is 35.8g of protein. I don’t recommend eating 100g of parmesan cheese in one sitting though…that’s a lot of cheese…

85. Scallops

Scallops contain a lot of protein thats good for building muscle or losing weight

Scallops are an expensive yet delicious delicacy that are more than 80% protein.

One 3-ounce serving provides 20 grams of protein and just 95 calories!

When made correctly scallops will melt in your mouth and you’ll find yourself wondering where they all went!

Then you’ll look in your wallet and decide that better not pick up a habit of eating them regularly…

86. Crab

Crab is a crustacean that is often served in sushi or served steamed at your local Joe’s Crab Shack.

There are tons of different types of crabs, but on average a 3-oz cooked serving has around 80 calories, 20g of protein, 1g of fat, and less than 1g of carbohydrates.

If you’re more adventurous and like to catch your own seafood beware: they don’t go down without a fight!

They’ll pinch…and yeah that’s about all they’ll do…but don’t let them get you in the wrong places!!

87. Duck

Duck is a game animal that is similar to chicken and turkey nutritionally.

When you get sick of eating chicken or turkey go to your local market and pick up some duck!

Or go shoot your own…if it’s duck season of course…

One cup of duck meat has 27g of protein! Those ducks better run!

88. Venison Steak

High Protein Foods for building muscle, losing weight, and staying healthy

Venison is meat from a deer and is harder to get unless you are a hunter, or live somewhere near mountains.

If you haven’t had venison or venison jerky I feel bad for you. It is truly one of the tastiest meats that you can eat and is a great high protein food.

It has more of a gamier taste, but it is a taste you will savor and love for the rest of your life.

Venison is often served as jerky or as steaks.

Venison is also less fatty than beef and has more protein!

Three ounces of lean beef contain, 247 calories and 15 grams of total fat. Three ounces of venison contain 134 calories and only 3 grams of total fat.

Most importantly, venison contains about one sixth the amount of saturated fat that beef does. Venison has more protein: 26 grams to 23 grams in beef.

87. Elk Steak

Elk are a species of deer that are HUGE in size and have a distinct taste when compared to other deer meats.

They pack just as much protein as a venison steak but have a little different taste and a little less fat!

A 3 oz size of elk meat has 124 calories, 26g of protein, and 1.6g of fat!

Get a gun and hunting license and start hunting!

88. Venison Jerky

Venison Jerky is a common way to prepare deer after it is killed and it is tastier than beef jerky and contains more protein!

Venison jerky has been given to us by the god(s) themselves and luckily it has stayed under the radar of other major corporations other wise I don’t think cattle would be around any more! (sarcastic)

1 oz of venison jerky has 72 calories, .8 g of fat, and has 14g of protein.

89. Pheasant

High Protein Foods for building muscle, losing weight, and staying healthy

If you are sick of eating chicken, turkey, and now duck there is one and final option for poultry.


Pheasants are a long tailed game animal in the west that are fairly common in mountainous and lake ridden areas.

A 3 oz serving of pheasant has 20g of protein.

Get your dog, train it to hunt, and go get some pheasant!

90. Lobster

Fun Fact: Lobster in spanish is langosta

Lobster or langosta is a custrastion that is a delicious delicacy.

There are tons of variety of lobster. There are species with claws, those without claws, some are giant, and some are smaller.

But they are all delicious and they all pack a ton of protein.

According to the United States Department of Agriculture (USDA) National Nutrient Database, one cup of cooked lobster weighing approximately 145 grams (g) contains:

91. Rabbit

High Protein Foods for building muscle, losing weight, and staying healthy

Rabbits are cute, fluffy, and are great pets but they are also great in stews or toasted over a fire.

In the united states rabbit is considered more of a specialty meat. But there are some places in the west or down south that serve rabbit regularly.

100g of wild rabbit meat has 21.8g of protein!

Bugs bunny better watch out!

92. Black Beans

Black beans (or pinto if you prefer them) are a staple in any burrito or taco bowl.

One half cup has about 7g of protein. Paired with rice, you’ll get even more protein because they both create a complete protein!

So don’t skip the beans or rice.

93. Ostrich

Ostrich are an african bird that can run at 43 mph on flat ground and is taller than a full grown man when fully grown.

All that power and muscle means it has a lot of protein.

You may have to travel a little bit to get some ostrich meat or have a VIP membership with ubereats or grubhub.

Ostriches are also raised and thrive in Canada so ostrich meat is available in some parts of Canada!

Ostrich meat is actually a red meat that comes from a bird and is often served as a steak.

An ostrich patty contains 22 g of protein and supposedly has a taste unlike any other bird.

94. Pecans

Pecans are a nut that are commonly put in the holiday special pecan pie.

They deserve a little more love than the seasonal attention they get.

1 cup of pecans has 10g of protein.

Fun Fact: Over half of all pecans are produced in Mexico.

95. Muscleegg

High Protein Foods for building muscle, losing weight, and staying healthy

Muscleegg is a protein company that sells egg whites in gallon cartons that are flavored.

There are more than 10 flavors and it can be added to any shake, be cooked with, or be chugged straight from the carton if that’s your thing.

If powders and protein shakes have gotten old, give muscleegg a try!

Check it out here!

96. Bone Broth

Bone Broth is a “superfood” that hasn’t really gone away like all the usual “superfoods” do.

It’s stuck around and it seems like it’s here to stay.

If you’re into the paleo and keto diet, bone broth fits right in with them.

Bone broth is an excellent option for the Paleo Diet, and is encouraged to drink during periods of intermittent fasting. It also fits in well with macronutrient requirements on the keto diet.

One serving of bone broth contains about 10g of protein. It will vary depending on which brand you get or if you make it yourself.

97. Kodiak Cakes

High Protein Foods for building muscle, losing weight, and staying healthy

Kodiak cakes are a brand of pancake/waffle mix that is packed with protein.

If you love pancakes or waffles you’ll love kodiak cakes.

Each serving contains 14g and it can be raised to 21g with an egg and some milk!

Kodiak Cakes are my favorite pancake and waffle mix! I highly recommend them if you have never had their cakes!

98. Marlin

Marlin. The kingfish of the sea.

Marlin are considered the ultimate game fish and 1,000’s of fishers a year aim to catch the king itself.

Along with a sharp and jagged sword on the front of their face they are loaded with muscle and protein.

Nutritional Data for Marlin:



Fat Calories:


Total Fat:

4.7 g

Saturated Fat:

1.2 g


49.4 mg


115 mg


25.9 g

99. Buffalo

The great buffalo used to roam the great plains of America until they were hunted to the point of extinction.

They offered warm and comfortable furs along with loads of meat that could keep a camp fed for a week.

Fortunately they have rebounded and their numbers are rising.

Because of this in some places you can get a taste of the great plains in the form of a burger or steak.

Per 100 grams of cooked meat:

Bison meat contains 2.42 grams of fat, 143 calories, and 82 milligrams of cholesterol.

100. Human Flesh

The ultimate taboo of meats.

Human is often eaten in life or death situations when ones survival depends on it and one’s fellow men have fallen.

The nutritional value of homo sapien is unknown, and I hope it stays unknown.

Hopefully you never have to try it or even have the craving to try one of your fellow men.

+ it is indirectly illegal to try it in any of the 50 states so don’t try it…

Well that concludes the list for 100 high protein foods for losing fat, building muscle, and staying healthy.

Now that you have the knowledge that you need, I challenge you to eat healthier and meet your protein goals each and every day for the next 7 days!

Try out some of the new foods you learned about on this list and reach your goals!

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Hey I'm Mr.Workout! I have a passion for lifting, working out, the gym, and helping others out! Thanks for stopping by and reading my content! Let me help you on your journey. Join the GAIN TRAIN today and get post updates, free workouts, tips and tricks, and more!

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