50 Healthy high protein foods to build muscle fast
high protein foods are critical, whether your goal is weight loss or muscle building as it is considered the building block for muscle tissue and aids in weight loss as well.
So if you don’t what to eat, Here is a list of 50 healthy high protein foods that you may never hear of them:
High Protein Meats
1-whole Eggs
Eggs are one of the absolute best high-protein food sources at the store: modest, flexible, low-carb, and loaded with extended chain amino acids.
Hard-boiled eggs are portable protein foods. You can also make a shake with dried egg protein powder.
Protein in an egg: 6 g per 1 large egg
2-Steak
These lean cuts of steak give an incredible 1 gram of protein for every 7 calories; rib eye, then again, conveys around 1 gram of protein for every 11 calories. Besides, round steak is viewed as one of the more affordable cuts.
More slender cuts of steak like round and midsection will become drier than the Sahara with overcooking, so cook them rapidly over high hotness to medium-interesting.
Protein in steak: 25g per 100g (3.5-oz. serving)
3-Ground Lean Beef
Using 90% ground beef gives a perfect proportion of fat, so your burgers and meatloaf won’t possess a flavor like cardboard.
Past raising your protein consumption, this red meat is likewise a decent wellspring of all-powerful creatine.
Assuming you have some additional money, opt for grass-fed beef, which is more nutrient-dense than its factory-farm counterparts.
Protein in ground beef: 20g per 100g (3.5-oz. serving)
4-Pork Chops (Boneless)
The abundance of amino acids in a simple to-get-ready pork hack gives you all that could possibly be needed of a reason to eat your fill.
Pro tip: Soaking your chops in brine can yield more tender meat. Submerge the meat in a brine made with a 1/4 cup of salt for every 4 cups of water, and chill for 30 minutes to 2 hours.
Protein in pork chops: 28 g per 100g (3.5-oz. serving)
5-Chicken Breast (Boneless And Skinless)
This working out and weight reduction staple is a preferred protein source over other poultry cuts, which is the reason it ought to stay a steady presence on your shopping list. To set aside cash, stock up on this staple when it’s discounted for the speedy deal.
Protein in chicken breast: 31g per 100g (3.5-oz. serving)
6-Turkey Breast
Likewise with chicken, this huge bird can flood your muscles with protein while keeping the carbohydrate level low. Like pork slashes and chicken bosom, the turkey bosom can profit from a pre-cook tenderizing. Assuming that you’re worried about anti-microbial use in the enormous scope of poultry cultivating, you can search for a turkey bosom named “anti-microbial free.”
Protein in turkey breast: 29g per 100g (3.5-oz. serving)
7-Corned Beef
The protein in corned meat is top-notch and has an extraordinary taste. Have a go at sautéing corned meat with slashed vegetables and serve it over rice, or heap it on rye with a lot of mustard.
Protein in corned beef: 18g per 100g (3.5-oz. serving)
8-Canned Chicken
Pop the top on a jar of ground white chicken meat in a flash add a fix of excellent protein to your sandwiches and mixed greens.
Treat it the same way you would canned fish. Analyze brands, searching for those that convey lower measures of sodium so you don’t pack on water weight.
Protein in canned chicken: 24g per 100g (3.5-oz. serving)
9-Roast Beef
Roast beef is leaner than you’d think and higher in amino acids than other deli-counter picks. As with steak, pasture-raised roast beef is more nutritious.
Make a roast beef sandwich with spinach and red onions, or just snack on it as-is.
Protein in roast beef: 29g per 100g (3.5-oz. serving)
10-Canadian Bacon
Canadian-style bacon is preferable high protein food over ordinary bacon since it has multiple times less fat. Also, indeed, we just allowed you to eat bacon.
Protein in Canadian bacon: 17g per 100g (3.5-oz. serving)
11-Chorizo
Looking for good high protein foods for breakfast? This seasoned pork sausage can turn scrambled eggs into a flavor-packed meal.
It’s also great for lunch or dinner in pasta dishes, soups, and salads. Spanish chorizo is cured, so it doesn’t need to be cooked before eating, but Mexican chorizo does.
Protein in chorizo: 24g per 100g (3.5-oz. serving)
12-Pepperoni
The stellar amount of protein in pepperoni makes it a surprisingly healthy topping for pizza or salad. Sodium levels can vary widely, so compare brands and look for options with the lowest amount.
Protein in pepperoni: 23g per 100g (3.5-oz. serving)
13-Roasted Turkey Breast
Sliced turkey is an easy way to get a lot of nearly fat-free protein, so pile it high. Steer clear of flavored turkey and other deli meats to avoid bringing home stuff you don’t need, like salt, sugar, and lab-made flavorings.
Protein in roasted turkey breast: 29g per 100g (3.5-oz. serving)
14-Beef Jerky
Cleaning up your diet might mean saying goodbye to potato chips and microwave popcorn, so look to jerky for a salty treat that won’t derail your goals.
Keep some in your desk at work for an afternoon snack. Look for healthier brands that are free of MSG and nitrites.
Protein in beef jerky: 33g per 100g (3.5-oz. serving)
High Protein Dairy
15-Milk (2%)
You could chug watery, flavorless skim milk, or you could enjoy the richer taste of 2% while getting a little extra fat to help you absorb the milk’s vitamin D and get you closer to your macro targets.
Organic milk has the highest nutrient content, including protein and omega-3s.
Protein in 2% milk: 8 g per 1-cup serving
16-Greek Yogurt
It’s also rich in bone-building calcium and probiotic bacteria, which is great for gut health. Look for plain varieties to keep calories—and your weight—in check.
Greek yogurt has become such a popular choice because it has twice as much protein as other types of yogurt.
Protein in Greek yogurt: 10g per 100g (3.5-oz. serving)
17-Cottage Cheese
Make cottage cheese your go-to food for a healthy late-night snack. It’s high in casein, a slow-digesting dairy protein.
Slow-digesting protein feeds your muscles all night so they don’t catabolize, and it keeps you from waking up starving at 3 a.m.
Protein in cottage cheese: 11 g per 100g (3.5-oz. serving)
18-Swiss Cheese
Gram for gram, Swiss cheese provides more protein than other varieties commonly available in the supermarket, making it a muscle-friendly option for your sandwiches and burgers.
And, like yogurt, it’s also high in calcium. If you’re concerned about the calorie density of full-fat Swiss, low-fat versions have a protein-to-fat ratio of around 8-to-1, while still providing good flavor.
Protein in Swiss cheese: 27g per 100g (3.5-oz. serving)
19-Whey Or Casein Protein Powder
Whey protein powder is clean, fast-digesting, and most of its calories come from protein. It’s also convenient—just mix it with water in a shaker bottle.
Use it whenever you need quick, no-prep protein, like after a workout, for an on-the-go breakfast, or alongside a low-protein meal.
If you need something that’ll help you hide from hunger a little longer, go for slow-digesting casein powder. It won’t hit your muscles as fast, but it can keep you full for hours and can help you lose fat without losing muscle mass.
You can also use either type of powder to make high-protein pancakes. They make a great pre-or post-workout snack if you need a break from shakes. If you’re sensitive to artificial sweeteners, look for an unsweetened powder or one sweetened with stevia.
Protein in whey or casein powder: 24 g per scoop, on average
20-protein Smoothies
Up your protein-shake game by blending protein powder into a smoothie with fruit for higher vitamin content.
You can also buy premade smoothie drinks, but make sure they have a substantial dose of protein (at least 20 grams for a 2-cup bottle) and not just fruit, too much of which can send you into sugar overload. To make a plant-based smoothie, substitute a blend of rice protein and pea protein
Protein in smoothies: 16 g per 1-cup serving, on average
21-Frozen Greek Yogurt
This sweet treat is cold and velvety like frozen yogurt yet contains about two times as much protein. Contrast brands and search for those and the most minimal sugar levels. A few brands really list natural product before sugar in the fixing list, which is an or more.
Protein in frozen Greek yogurt: 10g per 100g (3.5-oz. serving)
High Protein Seafood
22-Yellowfin Tuna
Tuna delivers a boatload of easily digested, high-quality protein. You’ll also benefit from the healthy amount of vitamin B and the potent antioxidant selenium, making it a great nutrition choice.
When possible, look for troll- or pole-caught tuna, which are considered the most sustainable options.
Protein in yellowfin tuna: 24g per 100g (3.5-oz. serving)
23-Halibut
Among white fish species, halibut reigns supreme when it comes to the protein you need to build muscle.
Each 3-ounce serving also has a mere 2 grams of fat, making halibut an even better catch. Pacific halibut is generally considered a more sustainable choice than Atlantic.
Protein in halibut: 23g per 100g (3.5-oz. serving)
24-Octopus
An increasing number of fishmongers are now offering up this seafood choice. So if your goal is to pack on granite-dense muscle, this protein-packed cephalopod is a great choice.
Frozen octopus actually has an advantage over fresh because the freezing process helps tenderize the meat.
Protein in octopus: 30g per 100g (3.5-oz. serving)
25-Sockeye Salmon
Not only does wild salmon like sockeye taste better than its farmed cousin, it also supplies more protein. In addition, you’ll reap the benefits of its plethora of fat-fighting long-chain omega-3 fatty acids.
Look for salmon with the skin still intact, as it provides added flavor during cooking.
Protein in sockeye salmon: 25g per 100g (3.5-oz. serving)
26-Anchovies
Ounce for ounce, anchovies are the surprising winners when it comes to canned protein. Because of their size, they also don’t accumulate toxins the same way that bigger species do.
To reduce their saltiness, soak anchovies in water for 30 minutes, then drain and pat dry.
Protein in anchovies: 29 g per 100g (3.5-oz. serving)
27-Light Tuna
Frugal shoppers, rejoice! Less-pricey canned light tuna actually provides a little more protein than more expensive canned white tuna. To save yourself some calories sourced from lackluster vegetable oils, opt for water-packed tuna.
Canned tuna is a very low-calorie food. Combine it with something fatty, such as olives, to stay full longer.
Protein in light tuna: 26 g per 100g (3.5-oz. serving)
28-Sardines
Humble canned sardines are making a comeback! This high-protein fish is full of omega-3 fats and vitamin D, and is relatively low in mercury since it’s small and low on the food chain.
Try stirring them into mashed potatoes or cauliflower to cut their strong taste.
Protein in sardines: 25g per 100g (3.5-oz. serving)
29-Shrimp
While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle-building protein without too many additional calories.
Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth.
Protein in shrimp: 24g per 100g (3.5-oz. serving)
30-Tilapia
Commonly available at most fish markets, tilapia is a mild-tasting fish with a good supply of protein to keep your muscles well-fed.
Look for American-farmed tilapia, which is a safer fish choice than tilapia imported from Asia.
Protein in tilapia: 26g per 100g (3.5-oz. serving)
31-Scallops
Like shrimp, tilapia, and lean poultry, scallops provide protein with very little fat.
If you are looking to add protein to your diet without consuming too many calories, these very lean sources may be good choices.
Protein in Scallops: 23g per 100g (3.5-oz. serving)
High Protein Plant-Based Foods
32-Navy Beans
Heart-healthy beans are a fantastically cheap vegetarian high protein source, and of the most commonly available canned legumes, navy beans lead the way.
They’re also rich in fiber, which is important for healthy eating.
Mash navy beans with garlic and lemon as a hummus alternative.
Protein in navy beans: 22g per 100g (3.5-oz. serving)
33-Peanut Butter
Though not as trendy as other nut butter like almonds, peanut butter still leads the way in the protein department.
Make sure to watch labels for sugar, though. Natural versions made from just peanuts are best—some stores even let you grind your own.
If you’re working to get your weight in check, look for peanut butter powder, which has less fat but the same protein content.
You can even use the powder for baking. Fun fact: Peanuts are technically a legume, not a nut.
Protein in peanut butter: 25g per 100g (3.5-oz. serving)
34-Mixed Nuts
Nuts (and honorary nuts) like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet.
Keep a can in your glove compartment for hunger emergencies. If you’re watching your sodium intake, look for packages labeled “unsalted.”
Protein in mixed nuts: 20g per 100g (3.5-oz. serving)
35-Bean Chips
If you’re craving crunchy chips, you’ll be hard-pressed to find a better option than the ones made with protein-rich black beans.
For a few extra grams of protein, use them as a delivery vessel for a homemade yogurt dip.
Protein in bean chips: 10g per 100g (3.5-oz. serving)
36-Tofu
If you’re looking to go meat-free, slabs of tofu can fill you up with soy protein.
Slices of firm tofu work well in stir-fry or cook them on the grill to infuse them with some smoky flavor. A good marinade goes a long way. You can even blend plain, uncooked tofu into a smoothie.
Protein in tofu: 8g per 100g (3.5-oz. serving)
37-Edamame
Another great vegetarian option, these nutrient-packed green soybeans will give your diet a boost of plant protein, fiber, vitamins, and minerals.
To avoid snack boredom, prepare shelled, frozen edamame according to package directions, then season with fresh lemon juice, smoked paprika, and a pinch of salt.
Protein in edamame: 11g per 100g (3.5-oz. serving)
38-Green Peas
While protein is not abundant in most vegetables, green peas contain enough that you’ll want to keep a bag stashed in your freezer at all times. They’re also high in fiber, so they help manage your weight and cravings.
Protein in green peas: 6g per 100g (3.5-oz. serving)
39-Wheat Germ
The wheat grain is made up of three components—endosperm, bran, and germ. The germ is the most nutrient-dense part and includes significant amounts of plant-based protein.
You can use it to add a protein boost to your oatmeal, pancakes, and even shakes.
Protein in wheat germ: 21g per 100g (3.5-oz. serving)
40-Soba Noodles
Consider using these buckwheat Japanese-style noodles for your pasta nights since they are a better protein source than most wheat-based noodles. Even better, they cook in about half the time as whole-wheat pasta.
To remove the excess starch that can make the noodles gummy, rinse cooked soba after draining.
Protein in soba noodles: 12g per 100g (3.5-oz. serving)
41-Quinoa
Among whole grains, South American quinoa (technically a seed) is a rarity in that it contains all nine essential amino acids, making it a complete protein with muscle-building potential.
Toasting quinoa in a dry skillet or saucepan before simmering it in water can enhance its natural nutty flavor.
Protein in Quinoa: 5g per 100g (3.5-oz. serving)
42-Dried Lentils
Inexpensive dry lentils are a sure-fire way to ramp up your intake of protein, fiber, and a range of vital minerals.
Unlike other dried beans, lentils don’t require an annoying presoak. Simply simmer until tender, about 20 minutes.
For a nutritious lunch, toss cooked lentils with chopped chicken breast, diced vegetables, and a lemon vinaigrette.
Protein in lentils: 9g per 100g (3.5-oz. serving)
43-Nutritional yeast
Nutritional yeast is a vegan food product with a cheesy, nutty, or savory flavor. It comes in both fortified and unfortified varieties and can be found in most health food stores.
Fortified nutritional yeast is a vegan-friendly source of complete protein, B vitamins, and trace minerals required for optimal health.
Protein in Nutritional yeast: 40g per 100g (3.5-oz. serving)
44-Hemp seeds
Hemp seeds are the seeds of the hemp plant. They are rich in healthy fats and essential fatty acids (about 30%).
They are a great plant protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc.
Protein in Hemp seeds: 31.5g per 100g (3.5-oz. serving)
45-Seitan
Seitan is also called Wheat gluten. It is a food made from gluten, the main protein of wheat.
It’s high in protein which makes it an excellent alternative for many meat protein sources like chicken and beef.
Protein in Seitan: 25g per 100g (3.5-oz. serving)
46-Tempeh
Tempeh is a traditional Indonesian food made from soybeans that have been fermented or broken down by microorganisms.
In addition to soybeans, tempeh may also be made from other bean varieties, wheat or a mixture of soybeans and wheat
Tempeh boasts an impressive nutrient profile. It is high in protein, vitamins, and minerals but low in sodium and carbs.
Protein in Tempeh: 19g per 100g (3.5-oz. serving)
47-Oats
Oats (Avena sativa) is a cereal commonly eaten in the form of oatmeal or rolled oats.
Oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol.
Although oats are not considered a complete protein, they do contain higher-quality plant protein than other commonly consumed grains like rice and wheat.
Protein in Oats: 17g per 100g (3.5-oz. serving)
48-Wild rice
Wild rice is a species of grass that produces edible seeds resembling rice. It tends to have a stronger taste and costs more than rice.
Wild rice contains an impressive amount of several nutrients, including protein, manganese, phosphorus, magnesium, and zinc.
They contain approximately 1.5 times as much protein as other long-grain rice varieties, including brown rice and basmati, which make them a high protein food source.
Protein in Wild rice: 15g per 100g (3.5-oz. serving)
49-Soy Milk
Soy milk or soy milk is a plant-based drink produced by soaking and grinding soybeans, boiling the mixture, and filtering out remaining particulates
Milk that’s made from soybeans and fortified with vitamins and minerals is a great alternative to cow’s milk.
Protein in Soy Milk: 8g per cup
50-Soybeans
Soybeans are legumes that originated in East Asia but are now being produced on a large scale in the United States.
They are considered one of the few plant-based high protein foods that contain whole protein. This means that they provide the body with all the essential amino acids it needs.
Protein in Soybeans: 36g per 100g (3.5-oz. serving)
These are the most common high protein foods out there and you can easily include them into your diet to help you build muscle or lose weight faster.
