Protein to grow
Best Foods for Building Muscle
High-protein, nutrient-dense foods that fuel training and help you build and keep lean muscle.
Building muscle takes two things in the kitchen: enough total energy to support growth, and enough high-quality protein to provide the building blocks. Research points to roughly 1.6–2.2 g of protein per kilogram of body weight a day for people training to gain muscle, spread across meals.
The foods below are ranked by protein per 100 g, but muscle gain also benefits from the carbohydrates that fuel hard training and the overall calories to grow. Combine these proteins with whole-grain carbs and plenty of produce.
12 of the best muscle-building foods
Ranked by the headline nutrient per 100 g of the edible portion. Tap any food for its full nutrition label and a custom serving size.
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Lentils, rawPlant protein with energizing carbs.
25.8 g
52% DV
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Fish, tuna, fresh, bluefin, rawLean, convenient protein for any meal.
23.3 g
47% DV
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Chicken, breast, meat and skin, rawThe classic lean muscle-building staple.
21.4 g
43% DV
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Beef, tenderloin steak, rawProtein plus creatine, iron and zinc.
21.1 g
42% DV
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Fish, salmon, chum, rawProtein with muscle-friendly omega-3s.
20.1 g
40% DV
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Egg, yolk, raw, freshComplete protein with the ideal amino-acid mix.
15.9 g
32% DV
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Tofu, raw, firm, prepared with calcium sulfateComplete soy protein for plant-based gains.
15.8 g
32% DV
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Crustaceans, shrimp, farm raised, rawVery lean, almost pure protein.
15.6 g
31% DV
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Quinoa, uncookedComplete-protein grain that fuels training.
14.1 g
28% DV
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Cheese, cottage, lowfat, 1% milkfatCasein protein that digests slowly overnight.
12.4 g
25% DV
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Edamame, frozen, preparedWhole-soy protein and carbs in one.
10.9 g
22% DV
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Yogurt, Greek, plain, nonfatHigh-protein dairy, easy to eat in volume.
10.3 g
21% DV
Values are per 100 g, from USDA & FooDB. % DV is the share of an adult's Daily Value. Lists favor recognizable whole foods, not dried or powdered concentrates.
Frequently asked questions
What should I eat to build muscle?
Plenty of high-quality protein (eggs, dairy, meat, fish, soy and legumes), enough total calories to support growth, and whole-grain carbohydrates to fuel your training.
How much protein to build muscle?
Studies suggest about 1.6–2.2 g of protein per kilogram of body weight a day when training to gain muscle, ideally split across several meals.
Do I need to eat in a calorie surplus?
A small calorie surplus makes building muscle easier, though beginners and those with fat to lose can often gain muscle while eating at or near maintenance.