12 Best High-Protein Foods (Some May Surprise You)

Best high protein foods

LAST UPDATED: September 21st, 2021

Proteins are the holy grail to every bodybuilder.

They are essential for building muscles and human health. (1)


Although many guys use protein powder when they exercise, in this article I will talk about the best high-protein foods for bodybuilding.

Some foods are quite familiar probably, but some will surprise you with the number of proteins.

So, let’s start.


Best High-Protein Foods for muscle building (some will definitely surprise you):

1. Seitan


Seitan is a very popular wheat meat.

It is also called wheat gluten and wheat protein.

This food is made of wheat flour, high in proteins.

It’s a wheat gluten that is made by washing wheat flour dough and removing the starch.

By washing and cooking the dough you get pure gluten which has a very similar texture to meat.

Seitan has an insane 70g of protein per 100 gram.

It is one of the best muscle-building foods for vegans.

2. Dried Cod fish

dried cod fish

Fish proteins are more than a great substitute for meat proteins.

Dried cod is extremely high in proteins, it contains essential fatty acids which are important for building cell membranes.

There are 63 grams of proteins per 100gr.

3. Spirulina


Spirulina is a blue-green alga shaped as a spiral.

It contains high-quality plant proteins, it contains 3-4 times more proteins than beef and 5 times more proteins than eggs.

These proteins are biologically complete since they contain all essential and non-essential amino acids.

Spirulina has 58gr of proteins per 100gr.

4. Parmesan


This cheese takes a long time to age and that’s why it is very nutritious.

Proteins break down into simpler compounds during the process so it eases digestion and it doesn’t burden your metabolism.

It contains 40gr of proteins per 100gr.

5. Soy (dried soybeans)

soy beans

Soy is one plant ingredient which contains all essential amino acids necessary for your body.

Dried soybeans are very good because they contain a lot of proteins, 40% to be exact, which makes soy very nutritious and an excellent source of minerals, fiber, and vitamins.

There are 40 grams of proteins per 100gr.

6. Lean beef

Red meat for muscles

Lean beef is one of the best muscle building foods.

Meat is a primary source of animal proteins along with milk and eggs.

You can get a very nutritious meal if you cook it well.

This refers to more quality meat such as veal or beef.

The number of proteins can vary, but if the meat is well processed and cooked you can get a very high percent of proteins.

There are 37g of proteins per 100gr on average.

7. Lamb meat

Lamb meat

Lamb contains niacin and vitamin B12, which help you work out longer.

It’s also a good source of zinc and selenium which help your muscles recover better after your training.

In addition, lamb proteins are easy to digest since they contain a small amount of connective tissue.

Lamb meat contains 36 gr of proteins per 100gr.

8. Pumpkin seeds

Pumpkin seeds for testosterone

Pumpkin seeds are an excellent source of dietary fiber and fatty acids which are great for the health of your heart.

These seeds are also high in proteins, minerals, and vitamins.

Pumpkin seeds are one of the best testosterone-boosting foods.

Only 100g of pumpkin seeds contain 100% of the daily requirements for iron, about 30% of the daily requirements for niacin, selenium, and zinc.

Pumpkin seeds contain 33gr of proteins per 100gr.

9. Roasted cuttlefish

Roasted cuttlefish

Roasted cuttlefish is low in calories and fats, but incredibly high in proteins.

Everyone can eat this fish, even those of you who have a weight problem or high cholesterol.

That’s because 100g of roasted cuttlefish has only 158 calories, 1,6 grams of carbs, 1,4 grams of fat, and 32,5 grams of proteins.

10. Mozzarella


If you want to eat fat-free cheese with just a few carbs and a lot of proteins, then fat-free mozzarella is the right choice for you.

One hundred grams of this cheese contains 32 grams of proteins, 0 % fats, 4 grams of carbs and the rest is water.

Regular mozzarella (not fat-free) contains 28 grams of proteins, but 16% fat per 100 gr.

11. Poultry


You probably know that poultry is one of the bodybuilders’ favorite foods.

The average amount of proteins in poultry meat (chicken breast, turkey breast) is 31 gr per 100gr.

Also, it is high in leucine (one of the BCAAs).

12. Egg whites

Muscle building foods eggs

The white part of the egg is good high-protein food.

It has 11 g of proteins per 100gr.

If you want to increase muscle mass faster, read more about the best natural supplements:



  • JonSS

    Good list of foods, but you need to eat a tone to put weight. What protein supplement should I use, I’m 38 work out 4 times per week, i want to increase muscle

    • Cliff Thomas

      Well, you shouldn’t exaggerate with any foods. In my opinion, the best workout protein supplement you need to build muscle is BlackWolf. It is made of natural ingredients, quality proteins, there are different flavors and you can choose even caffeine-free. Check BlackWolf here.

  • Syd mercer

    Hi cliff I find your site good reading


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