Protein Foods for Muscle Building
Compare 20 high-protein, high-calorie foods for bulking. Includes: Hemp Seed (31.6g), Pumpkin seeds (30.2g), Almond flour (26.2g). USDA-verified nutrition data.
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Protein Quality Note: We rank foods by total protein quantity. Be aware that animal sources (Meat, Dairy, Eggs) are "Complete Proteins" that your body absorbs easily, while some plant sources may be less efficient.
#1
Beef Jerky
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein33.2g
Calories410
Fat Content
25.6gHigh Fat
Protein %32%
#2
Hemp Seed
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein31.6g
Calories553
Fat Content
48.8gHigh Fat
Protein %23%
#3
Pumpkin Seeds
Plant
May lack some essential amino acids. Good to pair with variety.
Protein30.2g
Calories559
Fat Content
49.0gHigh Fat
Protein %22%
#4
Parmesan Cheese
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein30.1g
Calories403
Fat Content
29.5gHigh Fat
Protein %30%
#5
Swiss Cheese
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein27.0g
Calories393
Fat Content
31.0gHigh Fat
Protein %27%
#6
Almond Flour
Plant
May lack some essential amino acids. Good to pair with variety.
Protein26.2g
Calories622
Fat Content
50.2gHigh Fat
Protein %17%
#7
Raw Lentils
Plant
May lack some essential amino acids. Good to pair with variety.
Protein24.6g
Calories352
Fat Content
1.1gUltra Lean
Protein %28%
#8
Raw Peanut Butter
Plant
May lack some essential amino acids. Good to pair with variety.
Protein24.0g
Calories632
Fat Content
49.4gHigh Fat
Protein %15%
#9
Peanuts
Plant
May lack some essential amino acids. Good to pair with variety.
Protein23.2g
Calories588
Fat Content
43.3gHigh Fat
Protein %16%
#10
Raw Split Peas
Plant
May lack some essential amino acids. Good to pair with variety.
Protein23.1g
Calories364
Fat Content
3.9gLean
Protein %25%
#11
Almonds (Whole)
Plant
May lack some essential amino acids. Good to pair with variety.
Protein21.5g
Calories626
Fat Content
51.1gHigh Fat
Protein %14%
#12
Pistachio Nuts
Plant
May lack some essential amino acids. Good to pair with variety.
Protein20.5g
Calories598
Fat Content
45.0gHigh Fat
Protein %14%
#13
Flaxseed Ground
Plant
May lack some essential amino acids. Good to pair with variety.
Protein18.0g
Calories545
Fat Content
37.3gHigh Fat
Protein %13%
#14
Sesame Seeds (Whole)
Plant
May lack some essential amino acids. Good to pair with variety.
Protein17.7g
Calories573
Fat Content
49.7gHigh Fat
Protein %12%
#15
Cashew Nuts
Plant
May lack some essential amino acids. Good to pair with variety.
Protein17.4g
Calories565
Fat Content
38.9gHigh Fat
Protein %12%
#16
Chia Seeds
Plant
May lack some essential amino acids. Good to pair with variety.
Protein17.0g
Calories517
Fat Content
32.9gHigh Fat
Protein %13%
#17
Pine Nuts
Plant
May lack some essential amino acids. Good to pair with variety.
Protein15.7g
Calories689
Fat Content
61.3gHigh Fat
Protein %9%
#18
Brazilnuts
Plant
May lack some essential amino acids. Good to pair with variety.
Protein15.0g
Calories664
Fat Content
57.4gHigh Fat
Protein %9%
#19
Hazelnuts
Plant
May lack some essential amino acids. Good to pair with variety.
Protein14.9g
Calories628
Fat Content
60.8gHigh Fat
Protein %10%
#20
Walnuts
Plant
May lack some essential amino acids. Good to pair with variety.
Protein14.6g
Calories730
Fat Content
69.7gHigh Fat
Protein %8%