Protein is essential when it comes to building muscle mass. Therefore, it is important for athletes, bodybuilders, and fitness enthusiasts to include high-protein foods in their diet.

In this article, we will discuss 30 high-protein foods that can help build muscle.

Eggs

Eggs are one of the best sources of protein. They contain all the essential amino acids needed for muscle growth and repair. One large egg contains about 6 grams of protein.

Chicken breast

Chicken breast is a lean protein, which means it is low in fat and high in protein. A 3-ounce serving of chicken breast contains about 27 grams of protein.

Turkey breast

Similar to chicken breast, turkey breast is also a lean protein. One 3-ounce serving of turkey breast contains about 25 grams of protein.

Salmon

Salmon is not only high in protein, but it also contains omega-3 fatty acids, which have been linked to numerous health benefits. A 3-ounce serving of salmon contains about 22 grams of protein.

Tuna

Tuna is a low-calorie, high-protein food. One 3-ounce serving of tuna contains about 20 grams of protein.

Cottage cheese

Cottage cheese is high in protein and also contains calcium, which is important for bone health. One cup of cottage cheese contains about 28 grams of protein.

Greek yogurt

Greek yogurt is a thicker and creamier type of yogurt compared to regular yogurt. It is also high in protein, with one cup containing about 23 grams of protein.

Milk

Milk is not only high in protein, but it also contains calcium, which is important for bone health. One cup of milk contains about 8 grams of protein.

Beef

Beef is a good source of protein, iron, and other nutrients. A 3-ounce serving of beef contains about 22 grams of protein.

Pork loin

Pork loin is a lean cut of meat, which means it is low in fat and high in protein. One 3-ounce serving of pork loin contains about 22 grams of protein.

Shrimp

Shrimp is a low-calorie, high-protein food. One 3-ounce serving of shrimp contains about 20 grams of protein.

Tofu

Tofu is a plant-based protein that is commonly consumed by vegetarians and vegans. One cup of tofu contains about 20 grams of protein.

Edamame

Edamame, which are immature soybeans, are another plant-based protein source. One cup of edamame contains about 17 grams of protein.

Lentils

Lentils are a type of legume that are rich in protein and fiber. One cup of cooked lentils contains about 18 grams of protein.

Chickpeas

Chickpeas, also known as garbanzo beans, are another type of legume that are high in protein and fiber. One cup of chickpeas contains about 15 grams of protein.

Quinoa

Quinoa is a grain-like seed that is high in protein and also gluten-free. One cup of cooked quinoa contains about 8 grams of protein.

Almonds

Almonds are a high-protein nut that are also rich in healthy fats and fiber. One ounce of almonds contains about 6 grams of protein.

Peanut butter

Peanut butter is a tasty and convenient way to add more protein to your diet. Two tablespoons of peanut butter contain about 8 grams of protein.

Chia seeds

Chia seeds are a small seed that are high in protein, fiber, and omega-3 fatty acids. Two tablespoons of chia seeds contain about 4 grams of protein.

Hemp seeds

Hemp seeds are a plant-based protein that are also high in healthy fats. Three tablespoons of hemp seeds contain about 10 grams of protein.

Black beans

Black beans are a type of legume that are rich in protein and fiber. One cup of cooked black beans contains about 15 grams of protein.

Pinto beans

Pinto beans are another type of legume that are high in protein and fiber. One cup of cooked pinto beans contains about 15 grams of protein.

Haddock

Haddock is a low-calorie, high-protein fish. One 3-ounce serving of haddock contains about 20 grams of protein.

Cod

Cod is another type of low-calorie, high-protein fish. One 3-ounce serving of cod contains about 19 grams of protein.

Peas

Peas are a type of legume that are high in protein and fiber. One cup of cooked peas contains about 8 grams of protein.

Cashews

Cashews are a tasty nut that are also high in protein and healthy fats. One ounce of cashews contains about 5 grams of protein.

Whey protein

Whey protein is a type of protein powder that is derived from milk. It is commonly used by athletes and bodybuilders to supplement their protein intake. One scoop of whey protein powder contains about 25 grams of protein.

Casein protein

Casein protein is another type of protein powder that is also derived from milk. It is also commonly used by athletes and bodybuilders to supplement their protein intake. One scoop of casein protein powder contains about 24 grams of protein.

Conclusion

Adding high-protein foods to your diet is essential for building muscle mass. The 30 foods discussed in this article are all excellent sources of protein.

Whether you prefer animal-based proteins, plant-based proteins, or protein powders, there are plenty of options to choose from.