Choosing a good protein food for bodybuilding is about more than the biggest number on a label. Protein density, essential amino acids, leucine, digestibility and how easily a food fits into your day all count. The good news: there’s no single “perfect” option. A mix of convenient, enjoyable foods can help you meet your target. The International Society of Sports Nutrition’s protein position stand is a useful evidence-based starting point.
Table of Contents
- Protein per serving chart
- How much protein do bodybuilders actually need?
- Complete vs incomplete proteins
- Best protein foods by time of day
- Budget protein
- Frequently asked questions
- Safety note
- Fitness Health and recommended reading
Protein per serving chart
If you’ve ever stood in a supermarket aisle comparing chicken, yoghurt and tofu, this chart is for you. Values are approximate, based on typical entries in USDA FoodData Central. Most meat and fish values refer to cooked food; canned tuna is drained, and beans and grains are cooked. Serving sizes are practical examples, not prescribed portions.
The data can vary with the cut, brand, fat content, water loss and preparation method. For packaged foods, check the label. Milk is shown per 100 ml; other foods are per 100 g.
| Food | Typical serving | Protein per serving | Protein per 100 g | Calories per serving | Best use |
|---|---|---|---|---|---|
| Chicken breast, cooked | 150 g | ~47 g | ~31 g | ~250 | Post-workout, anytime |
| Lean beef mince, about 5% fat, cooked | 150 g | ~39 g | ~26 g | ~270 | Post-workout, anytime |
| Salmon, cooked | 150 g | ~33 g | ~22 g | ~310 | Anytime |
| Tuna, canned in water, drained | 120 g | ~30 g | ~25 g | ~140 | Lunch, anytime |
| Whole eggs | 2 large (about 100 g) | ~13 g | ~13 g | ~145 | Breakfast, anytime |
| Greek yoghurt, 0% | 170 g | ~17 g | ~10 g | ~100 | Breakfast, snack |
| Cottage cheese, low-fat | 150 g | ~17 g | ~11 g | ~125 | Snack, before bed |
| Whey protein powder | 30 g scoop | ~24 g | ~80 g | ~120 | Pre- or post-workout |
| Semi-skimmed milk | 250 ml | ~9 g | ~3.5 g/100 ml | ~120 | Breakfast, snack |
| Turkey breast, cooked | 150 g | ~44 g | ~29 g | ~200 | Post-workout, anytime |
| Pork loin, cooked | 150 g | ~41 g | ~27 g | ~270 | Post-workout, anytime |
| Cod or other lean white fish, cooked | 150 g | ~35 g | ~23 g | ~160 | Pre- or post-workout |
| Prawns, cooked | 150 g | ~36 g | ~24 g | ~150 | Anytime |
| Firm tofu | 150 g | ~26 g | ~17 g | ~215 | Anytime: vegetarian/vegan |
| Tempeh | 150 g | ~30 g | ~20 g | ~290 | Anytime: vegetarian/vegan |
| Edamame, cooked | 155 g | ~19 g | ~12 g | ~190 | Snack, anytime: vegetarian/vegan |
| Lentils, cooked | 200 g | ~18 g | ~9 g | ~230 | Anytime: vegetarian/vegan |
| Chickpeas, cooked | 165 g | ~15 g | ~9 g | ~270 | Anytime: vegetarian/vegan |
| Quinoa, cooked | 185 g | ~8 g | ~4 g | ~220 | Meal side, vegetarian/vegan |
| Seitan, prepared | 100 g | ~25 g | ~25 g | ~140 | Anytime: vegetarian; check label |
Egg-white note: Whites are a lean way to add protein. One large egg white has roughly 3–4 g protein and about 17 calories; values vary by egg size. Mixed nuts can also contribute protein, but they’re calorie-dense: a 30 g handful typically provides around 5–6 g protein and roughly 170–180 calories.
A practical protein-food list includes a few high-protein staples and some flexible options. Chicken, turkey, tuna, prawns and whey offer plenty of protein per calorie. Salmon, eggs, dairy, tofu and pulses bring variety and other nutrients too. “Best” depends on your budget, appetite, preferences and overall diet.
How much protein do bodybuilders actually need?
For many people who train, around 1.6–2.2 g of protein per kilogram of body weight per day is a practical target range. The ISSN position stand gives a broader range of 1.4–2.0 g/kg/day for most exercising people. Needs depend on training, total food intake and individual circumstances.
Rather than trying to cram it into one meal, spread protein across 3–5 meals. Roughly 0.3–0.4 g/kg per meal, or about 20–40 g, is a useful guide for many adults. These are planning ranges, not strict rules.
Complete vs incomplete proteins
A complete protein provides all nine essential amino acids in useful amounts. Meat, fish, eggs, dairy and soy foods such as tofu and tempeh are examples. Many plant foods have a lower amount of one or more essential amino acids, but that doesn’t make them “bad” protein.
Plant-based eaters can meet their needs by eating enough total protein and including varied sources across the day. You don’t have to combine specific plant foods in every single meal. Lentils, chickpeas, edamame, tofu, tempeh and seitan can all help contribute to a bodybuilding diet. If you have coeliac disease or need to avoid gluten, skip seitan.
Best protein foods by time of day
At breakfast, eggs, Greek yoghurt or a shake can be easy options. Before training, choose what sits comfortably: a familiar meal such as rice with chicken, or a whey shake, may suit some people better than a large, heavy meal. After training, whey, lean meat or dairy can make it convenient to get protein in.
Cottage cheese and Greek yoghurt are useful before bed if you’re hungry and want a protein-rich snack. But timing isn’t magic. Daily protein and a consistent training routine matter more than hitting a narrow post-workout window. That’s the same no-magic-window approach we take in our creatine guide.
Budget protein
In the UK, eggs, milk, lentils and tinned tuna can be wallet-friendly staples. Frozen white fish is often convenient and can cost less than fresh fish. Compare price per portion and protein on the pack, rather than relying on the front-of-pack claims.
Chicken thighs may be cheaper and tastier than breast, though they usually contain more fat and calories. That doesn’t make them a poor choice; just factor the cut into your meal and calorie plan.
Want this table as a spreadsheet? Download the protein chart CSV and keep it on your phone or print it for the kitchen.
Frequently asked questions
Which food has the highest protein per 100 g?
Prepared seitan can be very protein-dense, but its nutrition varies widely by product. Dry ingredients such as vital wheat gluten shouldn’t be compared directly with cooked foods. Check the product label.
Is chicken or beef better for building muscle?
Both can provide complete protein. Chicken breast is often leaner; lean beef offers a different flavour and nutrient profile. Either can fit well.
Are plant proteins good enough for bodybuilding?
Yes. Eat enough total protein and include varied sources such as soy foods, pulses and grains. A little extra planning can help make targets easier to reach.
How much protein can you absorb per meal?
There isn’t a simple 30 g absorption limit. Your body digests and uses protein beyond that amount; the muscle-building response to a meal may level off, but the rest isn’t automatically wasted.
What’s the cheapest high-protein food?
It depends on local prices and portion sizes. Eggs, milk, lentils and tinned tuna are often affordable places to start.
Do I need protein powder?
No. Whole foods can meet your needs. Powder is a convenience option when a meal or snack is difficult to fit in.
What’s the best protein food before bed?
Cottage cheese or Greek yoghurt are convenient choices. There’s no need to eat before bed if it doesn’t suit your appetite or routine.
Safety note
If you have kidney disease or another medical condition, take medication, or have been advised to limit protein, speak with your GP or a registered dietitian before increasing your intake. If you have a persistent health concern, ask your GP for personal guidance.
Fitness Health and recommended reading
Build your meals around foods you enjoy, keep your training consistent and remember that no single ingredient does the work on its own. Explore Fitness Health for practical wellness support, and sign up for our newsletter for more training-friendly nutrition ideas.
Recommended reading
