🏆 Top 3 Foods for Muscle Building
All Foods Ranked for Muscle Building
💡 How to Use This Table
- Click column headers to sort by that metric
- Filter by category to find specific food types
- Higher scores mean better fit for Muscle Building
- Click food names to see detailed nutrition info
| Rank | Food | Category | Muscle Building Score | Calories (per 100g) | Protein (g) | Carbs (g) | Fat (g) | Key Nutrients |
|---|---|---|---|---|---|---|---|---|
| 1 | Dairy |
96
|
194 | 27.3g | 8.2g | 4.5g | 27.3g protein | |
| 2 | Proteins |
96
|
134 | 25.7g | 0.0g | 2.7g | 25.7g protein, 3.8mg iron | |
| 3 | Proteins |
95
|
111 | 24.8g | 0.0g | 1.0g | 24.8g protein | |
| 4 | Proteins |
94
|
175 | 25.2g | 0.0g | 8.0g | 25.2g protein | |
| 5 | Proteins |
94
|
125 | 25.6g | 0.0g | 1.0g | 25.6g protein | |
| 6 | Proteins |
93
|
104 | 21.0g | 8.0g | 0.0g | 21.0g protein | |
| 7 | Legumes |
90
|
189 | 16.9g | 13.8g | 8.1g | 16.9g protein, 8.1g fiber | |
| 8 | Proteins |
90
|
155 | 12.6g | 1.1g | 10.6g | 12.6g protein | |
| 9 | Proteins |
90
|
193 | 19.9g | 9.4g | 11.0g | 19.9g protein, 6.0g fiber | |
| 10 | Nuts-seeds |
88
|
166 | 9.5g | 2.6g | 14.5g | 2.4mg iron, 210mg magnesium | |
| 11 | Proteins |
87
|
60 | 8.0g | 5.0g | 0.0g | Various nutrients | |
| 12 | Legumes |
86
|
269 | 14.5g | 45.0g | 0.0g | 14.5g protein, 12.5g fiber | |
| 13 | Proteins |
85
|
175 | 26.5g | 0.0g | 4.8g | 26.5g protein, 6.2mg iron | |
| 14 | Proteins |
85
|
165 | 31.0g | 0.0g | 3.6g | 31.0g protein | |
| 15 | Dairy |
85
|
59 | 10.2g | 3.6g | 0.4g | 10.2g protein | |
| 16 | Nuts-seeds |
85
|
166 | 9.5g | 0.0g | 14.6g | 2.4mg iron, 210mg magnesium | |
| 17 | Legumes |
85
|
212 | 14.2g | 38.7g | 0.0g | 14.2g protein, 15.4g fiber | |
| 18 | Grains |
85
|
120 | 4.4g | 21.3g | 1.9g | 64mg magnesium | |
| 19 | Proteins |
85
|
208 | 20.4g | 0.0g | 13.4g | 20.4g protein | |
| 20 | Proteins |
85
|
208 | 24.6g | 0.0g | 11.5g | 24.6g protein, 2.9mg iron | |
| 21 | Vegetables |
85
|
20 | 4.0g | 1.7g | 0.5g | Various nutrients | |
| 22 | Vegetables |
85
|
86 | 1.6g | 20.1g | 0.1g | Various nutrients | |
| 23 | Proteins |
85
|
144 | 17.3g | 2.8g | 9.0g | 17.3g protein, 2.7mg iron | |
| 24 | Proteins |
84
|
60 | 8.0g | 0.0g | 0.0g | Various nutrients | |
| 25 | Proteins |
83
|
106 | 8.9g | 7.1g | 0.0g | 3.9mg iron, 57mg magnesium | |
| 26 | Grains |
82
|
155 | 5.7g | 33.5g | 0.0g | 86mg magnesium | |
| 27 | Proteins |
81
|
84 | 12.0g | 0.0g | 5.8g | 12.0g protein | |
| 28 | Proteins |
81
|
223 | 20.3g | 0.0g | 15.1g | 20.3g protein | |
| 29 | Legumes |
75
|
116 | 9.0g | 20.1g | 0.4g | 7.9g fiber, 3.3mg iron | |
| 30 | Nuts-seeds |
73
|
157 | 5.2g | 8.6g | 12.4g | 83mg magnesium | |
| 31 | Legumes |
68
|
227 | 15.2g | 40.8g | 0.0g | 15.2g protein, 15.0g fiber | |
| 32 | Fruits |
65
|
89 | 1.1g | 22.8g | 0.3g | Various nutrients | |
| 33 | Fruits |
60
|
160 | 2.0g | 8.5g | 14.7g | 6.7g fiber |
Why These Foods Work for Muscle Building
Nutrient Density
These foods provide essential nutrients that support Muscle Building goals efficiently.
Scientifically Backed
Rankings are based on nutrition science and how these foods contribute to Muscle Building.
Practical Choices
All foods listed are readily available and can be easily incorporated into your daily meals.
Track Your Progress Toward Muscle Building
Get personalized food recommendations and track your nutrition to achieve Muscle Building.
