17 High-Protein Foods for Muscle Building

1. Eggs

Eggs — and other animal-based proteins — are considered a complete protein. This means that they contain all nine amino acids your body needs but can’t make on its own. These amino acids help your body build and repair muscle. In particular, eggs are high in leucine, an amino acid that helps stimulate muscle protein synthesis — the process your body uses to build and repair muscle. Eggs are also a highly digestible source of protein, so your body can easily break down and absorb their nutrients. 

2. Salmon

Salmon isn’t just high in protein. It also provides omega-3 fatty acids, healthy fats that may help reduce inflammation and support heart health. Omega-3s may also contribute to muscle building, although the evidence is still mixed. 

3. Tuna

In addition to its protein, tuna provides several vitamins and minerals that are important for strength and endurance, like iron and B vitamins. Canned tuna is an easy-to-find, convenient option. Just note that some types of tuna are high in mercury, so it’s important to pay attention to the type of tuna you’re eating. Choose lower-mercury tuna most often — like skipjack.

4. Chicken breast

Chicken breast is a go-to food for many bodybuilders since it provides a whopping 26 g of protein per 3 oz serving. It’s also high in leucine and iron, a mineral that helps deliver oxygen to your muscles and supports normal muscle function. Like many lean proteins on this list, chicken breast is also low in calories. But know that dark meat chicken has more fat and calories. 

5. Lean beef

Beef is a good source of protein and also contains creatine, a compound your muscles use for quick bursts of energy. Creatine supplements have been shown to help increase muscle size and support post-workout recovery. 

Beef provides some creatine naturally. But since some cuts can be high in saturated fat, choose leaner options such as sirloin, top loin, or ground beef that’s 90% to 93% lean.

6. Turkey

Like chicken, turkey packs plenty of protein into relatively few calories. Turkey is also an excellent source of the mineral selenium, a powerful antioxidant that can help protect your body’s cells from damage. Some research suggests that selenium may help support muscle health and improve physical endurance. 

7. Greek yogurt

Greek yogurt is a high-quality protein source. Like meat and eggs, dairy foods made from cow’s milk (or other animal milks) are complete proteins. When it comes to building muscle, Greek yogurt may be a better choice than regular yogurt since it has nearly twice the amount of protein. Try to choose plain, unflavored yogurt to get the benefits without the added sugar.

8. Cottage cheese

Cottage cheese has made a comeback recently, and for good reason. It’s packed with protein, and its calcium and phosphorus support strong bones. There’s not a lot of specific research on cottage cheese’s role in muscle building, but a few small studies suggest it might. More research is needed. In the meantime, though, it deserves a spot on your list of high-protein foods. Plus, its mild flavor makes it very versatile.

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9. Milk

Milk is a great source of protein and many other essential nutrients that support muscle building and overall health. Its calcium and potassium help your muscles contract and function normally. Milk also contains carbohydrates from natural sugars, which provide energy for exercise and help replenish glycogen after exercise.

1. Tofu (and other soy foods) 

Tofu is made from soybeans and is a great source of protein, iron, and calcium. Soy has plenty of health benefits. Research suggests it may even help active people build lean muscle mass as effectively as animal-based protein sources. Soy is also one of the few plant-based foods that’s a complete protein. 

Firm tofu can replace meat and poultry in many dishes, and it absorbs the flavors of sauces and seasonings well. You can also try edamame (young soybeans) or tempeh (fermented soy).

2. Oatmeal

Building muscle isn’t all about protein. Carbohydrates are your body’s main source of energy, and your muscles store them as glycogen for fuel during exercise. Eating carbs after a workout also helps replenish glycogen and support recovery.

Whole-grain oats are a nutritious source of complex carbs. They’re easy to prepare as oatmeal and customize to your liking. You can easily increase the protein in oatmeal with nuts or nut butter, seeds, or Greek yogurt. Oats themselves provide some protein too. 

3. Almonds

Almonds are one of the highest-protein nuts. They also contain polyphenols, plant compounds with antioxidant and anti-inflammatory properties. Some research suggests that the polyphenols in almonds may help your body recover from strenuous exercise. 

4. Peanuts

Technically, peanuts are legumes. But we eat them like nuts. Along with their protein, they

provide folate and niacin — B vitamins that are important for energy. Just watch out for high-sugar peanuts, like honey roasted. You can also add peanut butter to so many different foods, from sandwiches and waffles to oatmeal or protein smoothies. 

5. Pumpkin seeds

Roasted pumpkin seeds aren’t just for Halloween. They make a convenient, high-protein snack or topping for soups, salads, or grain bowls. Their magnesium supports normal muscle function and may help you maintain muscle mass as you age. 

6. Quinoa

Technically, quinoa is a seed, but we use it as a grain. And it’s one of the highest-protein grains. Its complex carbohydrates provide energy and refill your muscles’ glycogen stores after exercise.

7. Lentils

Lentils are part of the legume family, and they’re packed with protein, fiber, and the amino acid leucine. They’re also rich in iron, magnesium, and B vitamins. Plus, they provide carbohydrates that can help your muscles recover glycogen.

You can add lentils to all kinds of foods, from soups to pastas to salads. They’re relatively cheap and easy to prepare, so they’re an especially good choice for those who like to meal prep.

8. Chia seeds 

Chia seeds’ omega-3 fatty acids have antioxidant and anti-inflammatory properties that may help your muscles recover. And chia seeds’ magnesium, calcium, and phosphorus all help support normal muscle function.

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