The 10 Best High-Protein Foods for Building Muscle (Ranked)
Hitting your daily protein target isn't just about reaching a number — it's about choosing foods that deliver the most protein for your calorie budget, digest efficiently, and support muscle repair after training. The two foods are not always the same thing.
Why Protein Source Matters
Two factors determine a protein source's quality: amino acid completeness (does it contain all 9 essential amino acids?) and digestibility (how much actually reaches your muscles?). Animal proteins score high on both. Plant proteins vary widely — but can work well when combined thoughtfully.
Below, each food is ranked by grams of protein per 100g. All values are approximate and vary slightly by preparation method.
The Top 10, Ranked
Chicken Breast (grilled)
31g protein165 kcalper 100gThe gold standard — lean, cheap, and nearly pure protein per calorie.
Turkey Breast
29g protein157 kcalper 100gNearly identical to chicken with a slightly different flavour. Excellent for meal prep.
Canned Tuna (in water)
29g protein116 kcalper 100gBest protein-to-calorie ratio on this list. Shelf-stable and ready in seconds.
Shrimp (grilled)
24g protein99 kcalper 100gExceptional calorie efficiency. High in iodine and selenium.
Salmon Fillet
25g protein208 kcalper 100gHigher in calories, but the omega-3 content reduces muscle inflammation and aids recovery.
Sirloin Steak (lean)
26g protein207 kcalper 100gRich in creatine, zinc, and iron — nutrients critical for strength athletes.
Egg Whites
11g protein52 kcalper 100gThe leanest protein source available. Extremely low calorie, high digestibility.
Whole Eggs
13g protein155 kcalper 100gLower efficiency than whites, but packed with vitamin D, choline, and B12.
Greek Yogurt (0%)
10g protein59 kcalper 100gContains casein — a slow-digesting protein ideal for breakfast or a pre-bed snack.
Cottage Cheese (low fat)
11g protein72 kcalper 100gAlso casein-rich. Mild taste, mixes well into meals or works on its own.
A Note on Plant-Based Protein
Plant sources don't make this top 10 for raw protein density, but they deserve an honourable mention. Edamame (11g/100g), chickpeas (9g/100g), and quinoa (4.4g/100g) are the strongest options. The key with plant protein is combining sources — rice and beans together, for example, form a complete amino acid profile comparable to animal protein, provided total daily intake is sufficient.
Building Meals Around This List
A practical framework: anchor every meal with one primary protein from the top of this list. A 150–180g serving of chicken, turkey, or fish covers 45–55g of protein in a single portion — enough to meet a full meal's protein allocation for most people.
Reserve Greek yogurt and cottage cheese for breakfast and evening snacks, where their slow-digesting casein content provides a steadier release of amino acids over several hours.
Key Takeaways
- ✓Chicken breast and canned tuna offer the best protein-to-calorie ratio
- ✓Salmon and lean beef bring unique micronutrients beyond their protein content
- ✓Greek yogurt and cottage cheese contain casein — ideal for slower protein release
- ✓Egg whites are the leanest protein source you can buy
- ✓Plant proteins work well when combined and eaten in sufficient quantity
See these foods in your personal meal plan
Proteinary builds your daily meals around these exact foods, calibrated to your protein target.
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