25 High-Protein Foods Dietitians Say Can Support Muscle Growth

TL;DR

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Good Housekeeping published a dietitian-informed guide to 25 protein-rich foods that can support muscle maintenance and growth. The report includes animal and plant sources, serving-size protein estimates and advice that protein works alongside adequate energy, carbohydrates and exercise.

Good Housekeeping has published a guide to 25 high-protein foods that dietitians say can support muscle growth, offering options from poultry and seafood to dairy, eggs and plant-based foods. The report stresses that protein provides amino acids needed for muscle repair, but protein alone does not build muscle: adequate overall nutrition and exercise are also part of the process.

The guide draws on comments from Nyree Dardarian, an assistant clinical professor and director of the Center for Nutrition and Performance at Drexel University, and Charlotte Cervantes, an associate professor and interim chair of the Didactic Program in Dietetics at Southeast Missouri State University. It also cites protein estimates from the U.S. Department of Agriculture (USDA).

Examples in the report include 25.9 grams of protein in three ounces of chicken breast, 22.3 grams in 100 grams of wild-caught salmon and 22 grams in about three ounces of water-packed canned tuna. A 100-gram serving of roasted, skinless turkey breast is listed at 30.1 grams. For other animal sources, the guide gives 18.2 grams for 3.5 ounces of 90% lean ground beef, 21.1 grams for the same amount of boneless pork loin and 15.6 grams per 100 grams of shrimp.

Other listed choices include eggs, cottage cheese, Greek yogurt and tofu. The source gives one large egg as 6.2 grams of protein, a half-cup of low-fat cottage cheese as 14 grams, and a seven-ounce container of plain low-fat Greek yogurt as nearly 20 grams. A half-cup of firm tofu is listed at 21.8 grams. The article encourages using different foods across meals and snacks rather than relying on one staple.

Protein Is One Part of Muscle Growth

The guide matters to readers trying to build or maintain muscle because it translates a broad nutrition goal into specific foods and serving-size estimates. The choices also vary in price, preparation and dietary suitability, giving readers ways to add protein through meals such as eggs at breakfast, tuna at lunch or tofu and beans at dinner.

Its central qualification is that protein is not a substitute for a balanced diet or training. Dardarian says carbohydrates provide energy, sufficient calories meet daily needs, and exercise supplies the stimulus for muscle adaptation. The report therefore presents protein foods as one component of a broader approach, not as a guaranteed result or a standalone muscle-building intervention.

Daily Protein Guidance in the Report

Cervantes cites the adult Recommended Dietary Allowance as 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The report translates that to about 55 grams daily for a person weighing 150 pounds. It says people who exercise regularly and want to build muscle may need more, but it does not provide a single higher target that applies to everyone.

Dardarian suggests aiming for about 20 grams at each meal, describing protein as something to include throughout the day rather than in one large serving. This is her practical suggestion in the article, not a personalized prescription. The report also notes that foods such as chicken and eggs are complete proteins, while soy foods such as tofu offer a plant-based complete-protein option. Greek yogurt and cottage cheese provide dairy protein; the article recommends choosing unsweetened Greek yogurt where possible.

For red meat, the guide recommends paying attention to leanness and saturated fat. It cites American Heart Association guidance favoring round cuts, choice or select grades, and ground beef that is at least 90% lean; trimming or draining excess fat can also reduce saturated fat intake.

“Protein provides the amino acids your body needs to repair and grow muscle.”

— Nyree Dardarian, assistant clinical professor at Drexel University

Individual Protein Needs Vary

The supplied report does not establish a universal protein target for people seeking muscle growth. Its 0.8-gram-per-kilogram figure is the general adult RDA, while the suggestion of 20 grams at each meal is Dardarian’s guidance; neither is presented as a tailored recommendation for every reader. Needs can depend on a person’s circumstances, and the source does not provide individualized clinical advice.

The food figures are estimates tied to stated serving sizes and, in some cases, specific preparation or product types. The report does not compare the foods in a controlled study or show that eating any one item directly causes muscle growth. It also does not provide detailed guidance for people with medical conditions, food allergies or dietary restrictions.

Use the List Alongside Training

The report offers readers a shopping and meal-planning reference, rather than announcing a new clinical study or formal dietary standard. Its practical next step is to select protein sources that fit individual preferences and include them through the day, while maintaining a balanced diet and doing appropriate strength-training exercise.

Readers seeking a specific daily target or a plan for a health condition should consult a qualified health professional. The source material does not identify further research, policy changes or an upcoming update to the guide.

Key Questions

What protein amount does the report give as a general reference?

It cites the adult RDA of 0.8 grams per kilogram of body weight, or 0.36 grams per pound, which it says is about 55 grams a day for a 150-pound person. The report says regular exercisers seeking muscle growth may need more, but does not give one universal higher target.

Does eating more protein by itself build muscle?

No. The dietitian quoted in the report says protein alone is not enough. The article also points to adequate calories, carbohydrates and exercise as parts of supporting muscle growth.

Which listed foods have the most protein per serving?

Among the examples provided, 100 grams of roasted, skinless turkey breast has 30.1 grams, while three ounces of chicken breast has 25.9 grams. These values refer to the serving sizes and preparations specified in the report.

Are there plant-based options in the guide?

Yes. The supplied material names tofu and other soy-based foods as plant-based complete proteins. It also identifies beans, lentils and nuts as additional ways to add protein, though the excerpt does not provide serving-size figures for those foods.

Source: rss