Goal-based ranking
Best foods for muscle building
Protein-dense foods with enough calories and micronutrients to support recovery and growth.
Chicken breast (skinless, cooked)
meat
Tuna (canned in water, drained)
seafood
Chicken thigh (skinless, cooked)
meat
Ground beef (93% lean, cooked)
meat
Peanut butter (natural)
nut seed
Cheddar cheese
dairy
Sardines (canned in oil, drained)
seafood
Shrimp (cooked)
seafood
Salmon (Atlantic, cooked)
seafood
Almonds (raw)
nut seed
Tofu firm
legume
Rolled oats (dry)
grain
Chia seeds
nut seed
Walnuts
nut seed
Steel-cut oats (dry)
grain
Popcorn (air-popped)
snack
Eggs (whole)
meat
Edamame (cooked)
legume
Sourdough bread
grain
Cottage cheese (low-fat)
dairy
KIND Dark Chocolate Nuts & Sea Salt bar
snack
Greek yogurt (plain, nonfat)
dairy
Lentils (cooked)
legume
Greek yogurt (plain, whole milk)
dairy
Black beans (cooked)
legume
Chickpeas (cooked)
legume
Whole wheat bread
grain
Hummus
prepared
Lay's Classic potato chips
snack
Cheerios (original)
grain