Build and maintain muscle — high-protein foods for every diet and budget
Foods
Poultry
| Food | Protein/100g | Calories | Fat | Status |
|---|
| Chicken Breast | 31g | 165 | 3.6g | ✅ |
| Turkey Breast | 30g | 157 | 3.2g | 📋 |
| Chicken Thigh | 26g | 209 | 10g | 📋 |
| Ground Turkey | 27g | 203 | 11g | 📋 |
Beef
| Food | Protein/100g | Calories | Fat | Status |
|---|
| Lean Ground Beef (93%) | 26g | 176 | 9g | 📋 |
| Sirloin Steak | 26g | 206 | 10g | 📋 |
| Flank Steak | 27g | 192 | 8g | 📋 |
Fish & Seafood
| Food | Protein/100g | Calories | Fat | Status |
|---|
| Salmon | 20g | 208 | 13g | 📋 |
| Tuna | 29g | 132 | 1g | 📋 |
| Shrimp | 24g | 99 | 0.3g | 📋 |
| Cod | 23g | 105 | 1g | 📋 |
Dairy
| Food | Protein/100g | Calories | Fat | Status |
|---|
| Greek Yogurt | 10g | 97 | 5g | 📋 |
| Cottage Cheese | 11g | 98 | 4g | 📋 |
| Eggs | 13g | 155 | 11g | 📋 |
| Egg Whites | 11g | 52 | 0.2g | 📋 |
Plant-Based
| Food | Protein/100g | Calories | Notes | Status |
|---|
| Tofu (firm) | 17g | 144 | Complete protein | 📋 |
| Tempeh | 20g | 192 | Fermented, complete | 📋 |
| Seitan | 25g | 118 | Wheat-based | 📋 |
| Edamame | 12g | 121 | Whole food | 📋 |
Quick Comparison
By Protein Density (protein per calorie)
| Food | Protein | Calories | Protein/100 cal |
|---|
| Tuna | 29g | 132 | 22g |
| Shrimp | 24g | 99 | 24g |
| Chicken Breast | 31g | 165 | 19g |
| Egg Whites | 11g | 52 | 21g |
| Seitan | 25g | 118 | 21g |
By Budget (protein per dollar)
| Tier | Best Options |
|---|
| Budget | Eggs, chicken thighs, canned tuna, cottage cheese |
| Mid-range | Chicken breast, ground turkey, Greek yogurt |
| Premium | Salmon, lean beef, quality fish |
Content Status
| Category | Status | Items |
|---|
| Poultry | 🚧 Building | 1/4 |
| Beef | 📋 Planned | 0/3 |
| Fish & Seafood | 📋 Planned | 0/4 |
| Dairy | 📋 Planned | 0/4 |
| Plant-Based | 📋 Planned | 0/4 |
For protein science, see Wellness → Nutrition → Protein.