The Ultimate List Of 40 High-Protein Foods!
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Pump up your protein intake, aisle by aisle, at the supermarket with Bodybuilding.com's top 40 ultimate protein picks!
Let us count the reasons we're obsessed with For one, you need enough of this benevolent macronutrient to build and repair muscle. It also plays a role in revving fat-burning metabolism and reducing the hunger pangs that can lead to an attack on the vending machine. Additionally, protein works to slow the release of carbohydrates into your bloodstream, which can prevent the sudden spikes in blood sugar that are thought to encourage fat storage and sagging energy levels.
Physique-minded individuals should seek out at least 1 g of protein for each pound of body weight to maintain and build muscle. To reach this lofty amount, however, you'll need to make sure your grocery cart is filled with a variety of high-protein fare. Unfortunately, today's supermarkets are flooded with processed foods that can quickly threaten your fitness gains.
That's why we thought it was about time to roll our editorial cart through the major supermarket sections to help you find the biggest protein wallop for your buck. That way you can load your trunk with the necessary building blocks for a body more chiselled than a Roman sculpture.
Check out our top 40 items to put on your protein-friendly grocery list!
High-Protein Dairy
1. Greek Yogurt
Protein Power: 23 g per 8 oz. serving
Made by straining away the liquid, deliciously thick Greek-style yogurts contain about twice as much protein as regular versions. You'll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.
Need to Know: Plain Greek yogurt can contain up to three times less sugar than flavored types.
2. Cottage Cheese
Protein Power: 14 g per 1/2 cup serving
This curd-riddled cheese product is laced with casein protein—a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. Think of it as the MVP of snack time, especially before bedtime.
Need to Know: Cottage cheese is notoriously high in sodium, but you can now compare nutrition labels to find brands that contain less.
3. Swiss Cheese
Protein Power: 8 g per 1 oz. serving
Ounce for ounce, Swiss cheese provides more protein than other commonly available varieties in the supermarket, making it a muscle-friendly option for your sandwiches and burgers.
Need to Know: If you're concerned about the calorie density of full-fat Swiss, low-fat versions have a protein-to-fat ratio of around 8-to-1, while still providing good flavor.
4. Eggs
Protein Power: 6 g per 1 large egg
These white orbs are near-perfect muscle food. That's because the biological value—a measure of how much protein from the food can be incorporated into proteins in the body—of an egg is higher than that of nearly any other item in the grocery store. The biological value is largely dictated by the amount of essential amino acids a food possesses, and the humble egg has these in spades.
Need to Know: Keep an eye out for cartons containing eggs with beefed-up omega-3 levels to make your morning scramble work even harder for you.
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