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While there’s a lot of debate as to the optimum amount of protein required to build muscle effectively (and always will be), one thing’s for sure; a high protein diet is paramount for those looking to gain weight. Protein (along with fat and carbohydrates) is one of three essential macro-nutrients and the good news is, there’s a hugely diverse selection of high protein foods available. Strangely though, a lot of bodybuilders/weight gainers tend to stick to just a few, often rather dull sources of protein (e.g. chicken and eggs).

Sure, there’s no doubt that these are some of the best sources of protein on the market (as they’re also extremely low in fat) but truthfully, it doesn’t take long to get bored; especially if you’re eating the same sources of protein day-after-day.

It’s also hugely important to maintain a diverse, high protein diet if you’re to have any hope of not only gaining muscle, but also staying healthy and preventing your tastebuds from dying of boredom.

Now, I personally scoured the internet (as I was genuinely looking to diversify my diet a bit more) searching for the penultimate list of high protein foods but to be honest, I didn’t really find what I was looking for.

So, as I’m sure you’ve figured out by now, I decided to create the list myself. Here’s 81 of the highest protein foods available. Enjoy.

 

Red Meat

Personally, I love all types of red meat and to be honest, I probably eat more than I should (is five steaks a day too much!?).

However, there’s no denying that red meat plays a hugely important dietary role for those looking to gain weight (well, unless you’re vegetarian of course). Not only are virtually all types/cuts of red meat absolutely packed with protein but also, they’re full of essential amino acids, vitamins and minerals.

Plus, there’s nothing more manly (or delicious) than tucking into a nice, protein-rich, 16oz steak (medium-rare of course) after an intense workout. Or even a nice burger.

Here’s a selection of the best high protein red meats:

	Protein (Per 100g)	Calories
Beef
- Sirloin & Rump (trimmed of fat)	26.5g	140
- Fillet	28g	141
- Rib-Eye (trimmed of fat)	27g	190
Venison
- Steak	35g	167
- Leg Steak	29g	132
Duck
- Breast Fillet	27g	194
- Legs	25g	223
Lamb
- Leg Steaks	28g	170
- Chops (trimmed of fat)	28g	190
- Mince (lean)	17g	248

 

Poultry (and Pork)

Unless you’re a vegetarian, poultry needs to be a staple part of your diet if you’re to have any hope of gaining weight. Most bodybuilders eat a huge amount of chicken (especially chicken breasts) as it’s relatively cheap, low in fat and absolutely packed to the brim with protein.

It’s not all about chicken breasts though; there’s legs, thighs, wings and various cuts of pork and turkey too. So, if you’re looking to add some diversity to your diet (while still ensuring to that you consume enough protein), it’s definitely worth incorporating other poultry products into your diet to liven things up.

Here’s a selection of the best high protein poultry:

	Protein (Per 100g)	Calories
Chicken
- Breast (skinless)	28.5g	137
- Leg	26g	175
- Thigh	25g	200
- Wing	26g	230
Turkey
- Breast	28g	144
Pork
- Ham	18g	90
- Bacon (with rind)	30g	360
- Chops (trimmed of fat)	28g	240
- Mince	24g	150

 

Fish & Seafood

Fish and seafood products are not only extremely protein-rich but also, essential for maintaining good health and supplying your body with essential oils (such as Omega-3). Strangely, a lot of bodybuilders don’t seem to eat much fish at all and if they do, it tends to be just the odd tuna sandwich here and there (which is pretty boring).

Truthfully, fish and seafood products are often overlooked by bodybuilders when they really shouldn’t be. Plus, one of the best sources of protein for vegetarians.

Here’s a selection of the best high protein fish and seafood products:

	Protein (Per 100g)	Calories
Fish
- Tuna (tinned in brine)	25g	105
- Salmon (tinned)	19.5g	135
- Trout	22.5g	220
- Anchovies (tinned in Olive Oil)	25g	210
- Halibut	17.5g	135
- Cod	18g	100
Seafood
- Crab (tinned in brine)	17g	80
- Lobster	17g	95
- Prawns	18g	85
- Mackerel	21.5g	300
- Haddock	16.5g	80

 

Eggs & Dairy

I’d estimate that 99% of bodybuilders eat a significant amount of eggs (although hopefully not raw) and dairy products, probably on a daily basis. However, a lot of bodybuilders tend to be relatively limited in their selection of these products and the truth is, this doesn’t have to be the case. There are literally hundreds of great tasting, protein-rich dairy products on offer and most of them are pretty cheap too.

Not only this, but eggs and dairy products can be used to make such a wide selection of meals and snacks. For example, eggs can be hard-boiled, poached, scrambled or even made into a delicious omelette. Most dairy products can also be combined to create tasty, high protein meals that are far from boring.

Here’s a selection of the best high protein eggs and dairy products:

	Protein (Per 100g)	Calories
Eggs
- Hard Boiled	13g	155
- Poached	13g	142
- Fried	14g	196
- Omelette	14g	220
- Scrambled	11g	167
Soft Cheeses
- Mozzarella	18g	245
- Brie	21g	268
- Camembert	19g	287
- Cottage Cheese	9.2g	110
Medium Cheeses
- Cheddar	25g	415
- Feta	16g	257
- Blue Stilton	14g	410
Hard Cheeses
- Parmesan	33g	392
Milk
- Skimmed Milk	3.6g	35
- Semi Skimmed Milk	3.6g	50
- Full-Fat Milk	3.4g	65
- Soymilk	3.3g	41
Yoghurt
- Plain Yoghurt	4.8g	135

 

Nuts & Seeds

If you’ve been looking for a high protein snack to consume between meals, then look no further. Nuts and seeds are two of the best options for those looking for snacks as they’re extremely high in protein.

One thing to note about nuts is that although they’re a great source of protein, they are also exceptionally high in fat and therefore, should be consumed in moderation. Per 100g, nuts and seeds typically contain around six times as many calories as lean meats or fish products, so you might want to avoid them if you’re looking to lose weight.

Despite this, nuts and seeds are still extremely healthy when consumed in moderation as they contain natural, healthy fats.

Here’s a selection of the best high protein nuts and seeds:

	Protein (Per 100g)	Calories
Nuts
- Almonds	21g	629
- Pistachios (Dry Roasted)	26g	615
- Peanuts (Roasted & Salted)	26g	600
- Cashews	19g	580
- Walnuts	15g	700
- Pine Nuts	17g	710
Seeds
- Sunflower Seeds	20g	585
- Sesame Seeds	21.5g	630
- Pumpkin Seeds	33.5g	620
- Hemp Seeds	23g	460

 

Beans & Legumes

Beans and Legumes are often under consumed by most weight gainers but the truth is, they’re yet another great source of protein that should be incorporated into every bodybuilders diet.

There are literally so many different types of beans that you’ll be spoilt for choice and the great thing is that virtually all of them are high in protein.

Sure, they’re not as high in protein as a chicken breast or a tin of tuna but as an addition to your already high protein diet, they’re sure to help you out. Just make sure not to eat too many baked beans in tomato sauce as usually, they’re packed with sugar.

Here’s a selection of the best high protein beans and legumes:

	Protein (Per 100g)	Calories
Beans
- Green Beans	1.9g	29
- Baked Beans (in Tomato Sauce)	3.7g	90
- Kidney Beans (White)	5.4g	91
- Kidney Beans (Red)	7.9g	97
- Broad Beans	7.4g	89
- Black Beans	8.2g	125
Legumes
- Lentils	7.6g	105

 

Rice & Grains

Although not commonly thought of as being high protein foods, some rice and grains actually contain relatively high amounts of protein considering that they’re more commonly regarded as carbohydrate sources.

While it’s true that most of the calories in rice and grains are derived from carbohydrates, if you choose wisely, you can increase your protein intake by a few grams a day by adding a healthy rice or grain product to your meal.

Here’s a selection of the best high protein rice and grains:

	Protein (Per 100g)	Calories
Rice
- Brown Rice	3.1g	123
Grains
- Quinoa	4.4g	115
- Amaranth	4.1g	102
- Bulgur	3.0	83

 

Fruits & Vegetables

Much like rice and grains, fruits and vegetables are not commonly regarded as high protein foods but actually, this isn’t the case. Many fruits and vegetables are relatively high in protein and work perfectly well when served alongside your main source of protein; or even as a healthy snack throughout the day.

Not only this, but vegetables are packed with vitamins and minerals and therefore, they should be consumed by every bodybuilder in order to maintain a healthy physique, regardless of whether or not you’re looking to build muscle.

Here’s a selection of the best high protein fruits and vegetables:

	Protein (Per 100g)	Calories
Fruits
- Dried Apricots	3.9g	187
- Dried Prunes	2.5g	204
- Raisons	2.1g	293
- Avocado	1.9g	191
Vegetables
- Peas	5.7g	73
- Broccoli	3.1g	29
- Chickpeas	7.6g	104
- Spinach	2.8g	25
- Artichokes	1.4g	30
- Potatoes (White)	2.1g	79
- Sweetcorn	4.2g	120
- Tofu	8.5g	76

 

Disclaimer

Please note that all information given in this post is a rough estimate and is by no means guaranteed to be 100% correct. Please ensure that you refer to packaging for exact nutritional information.

 

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