15 Best Foods for Building Muscle

Building muscle requires a combination of resistance training and adequate protein intake. The foods on this list are rich in high-quality protein, essential amino acids, and other nutrients that support muscle repair and growth. Whether you are a beginner or a seasoned lifter, these foods should be staples in your muscle-building meal plan.

The Rankings

1 🍗

Chicken Breast

284 cal · 53.4g protein · 0.0g carbs · 6.2g fat · 0.0g fiber · 1 breast (172g)

Packing 53.4g of protein per 1 breast (172g) with only 284 calories, chicken breast offers one of the best protein-to-calorie ratios available.

2 🦃

Turkey Breast

135 cal · 30.0g protein · 0.0g carbs · 1.0g fat · 0.0g fiber · 3 oz (85g)

Packing 30.0g of protein per 3 oz (85g) with only 135 calories, turkey breast offers one of the best protein-to-calorie ratios available.

3 🥩

Venison

158 cal · 30.0g protein · 0.0g carbs · 3.2g fat · 0.0g fiber · 3 oz (85g)

Packing 30.0g of protein per 3 oz (85g) with only 158 calories, venison offers one of the best protein-to-calorie ratios available.

4 🥛

Protein Shake

170 cal · 30.0g protein · 9.0g carbs · 2.5g fat · 1.0g fiber · 1 shake (325ml)

Packing 30.0g of protein per 1 shake (325ml) with only 170 calories, protein shake offers one of the best protein-to-calorie ratios available.

5 🫘

Soybeans

298 cal · 29.0g protein · 17.0g carbs · 15.0g fat · 10.0g fiber · 1 cup cooked (172g)

Packing 29.0g of protein per 1 cup cooked (172g) with only 298 calories, soybeans offers one of the best protein-to-calorie ratios available.

6 🍗

Fried Chicken

320 cal · 29.0g protein · 13.0g carbs · 17.0g fat · 0.5g fiber · 1 drumstick (72g)

Packing 29.0g of protein per 1 drumstick (72g) with only 320 calories, fried chicken offers one of the best protein-to-calorie ratios available.

7 🐟

Salmon

208 cal · 28.0g protein · 0.0g carbs · 9.2g fat · 0.0g fiber · 1 fillet (170g)

Packing 28.0g of protein per 1 fillet (170g) with only 208 calories, salmon offers one of the best protein-to-calorie ratios available.

8 🐟

Tuna

132 cal · 28.0g protein · 0.0g carbs · 1.0g fat · 0.0g fiber · 1 can drained (165g)

Packing 28.0g of protein per 1 can drained (165g) with only 132 calories, tuna offers one of the best protein-to-calorie ratios available.

9 🥩

Bison

143 cal · 28.0g protein · 0.0g carbs · 2.4g fat · 0.0g fiber · 4 oz (113g)

Packing 28.0g of protein per 4 oz (113g) with only 143 calories, bison offers one of the best protein-to-calorie ratios available.

10 🍝

Chicken Alfredo

510 cal · 28.0g protein · 45.0g carbs · 24.0g fat · 2.0g fiber · 1 serving (340g)

Packing 28.0g of protein per 1 serving (340g) with only 510 calories, chicken alfredo offers one of the best protein-to-calorie ratios available.

11 🥩

Pork Chop

231 cal · 27.0g protein · 0.0g carbs · 13.0g fat · 0.0g fiber · 1 chop (137g)

Packing 27.0g of protein per 1 chop (137g) with only 231 calories, pork chop offers one of the best protein-to-calorie ratios available.

12 🦞

Lobster

129 cal · 27.0g protein · 0.0g carbs · 1.3g fat · 0.0g fiber · 1 cup (145g)

Packing 27.0g of protein per 1 cup (145g) with only 129 calories, lobster offers one of the best protein-to-calorie ratios available.

13 🥩

Steak

271 cal · 26.0g protein · 0.0g carbs · 19.0g fat · 0.0g fiber · 8 oz (227g)

Packing 26.0g of protein per 8 oz (227g) with only 271 calories, steak offers one of the best protein-to-calorie ratios available.

14 🐟

Tilapia

128 cal · 26.0g protein · 0.0g carbs · 2.7g fat · 0.0g fiber · 1 fillet (87g)

Packing 26.0g of protein per 1 fillet (87g) with only 128 calories, tilapia offers one of the best protein-to-calorie ratios available.

15 🍔

Big Mac

563 cal · 26.0g protein · 44.0g carbs · 33.0g fat · 3.0g fiber · 1 sandwich (215g)

Packing 26.0g of protein per 1 sandwich (215g) with only 563 calories, big mac offers one of the best protein-to-calorie ratios available.

Quick Comparison Table

Here is a side-by-side nutritional comparison of all the foods on this list:

#	Food	Calories	Protein	Carbs	Fat	Fiber
1	🍗 Chicken Breast	284	53.4g	0.0g	6.2g	0.0g
2	🦃 Turkey Breast	135	30.0g	0.0g	1.0g	0.0g
3	🥩 Venison	158	30.0g	0.0g	3.2g	0.0g
4	🥛 Protein Shake	170	30.0g	9.0g	2.5g	1.0g
5	🫘 Soybeans	298	29.0g	17.0g	15.0g	10.0g
6	🍗 Fried Chicken	320	29.0g	13.0g	17.0g	0.5g
7	🐟 Salmon	208	28.0g	0.0g	9.2g	0.0g
8	🐟 Tuna	132	28.0g	0.0g	1.0g	0.0g
9	🥩 Bison	143	28.0g	0.0g	2.4g	0.0g
10	🍝 Chicken Alfredo	510	28.0g	45.0g	24.0g	2.0g
11	🥩 Pork Chop	231	27.0g	0.0g	13.0g	0.0g
12	🦞 Lobster	129	27.0g	0.0g	1.3g	0.0g
13	🥩 Steak	271	26.0g	0.0g	19.0g	0.0g
14	🐟 Tilapia	128	26.0g	0.0g	2.7g	0.0g
15	🍔 Big Mac	563	26.0g	44.0g	33.0g	3.0g

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Summary and Recommendations

The foods listed above represent some of the best choices for foods for muscle building. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.

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