HIGH PROTEIN FOODS
The best protein sources you can buy in Australia, ranked by grams of protein per 100g. Hitting your daily protein target is the single most important thing you can do for building muscle and staying full while losing fat.
Most people chasing muscle should aim for around 1.6 to 2.2g of protein per kilo of bodyweight per day. The foods below make that target far easier to hit. They are ranked purely on protein density per 100g, but remember to factor in the calories too, especially the nuts and seeds which are protein-rich but very calorie-dense.
grated 38g 431 4g 29g 2 Bacon
cooked 37g 541 1.4g 42g 3 Beef Jerky
dried 33g 410 11g 26g 4 Chicken Breast
cooked skinless 31g 165 0g 3.6g 5 Pumpkin Seeds
raw 30.2g 559 10.7g 49.1g 6 Turkey Breast
skinless, roasted 30g 135 0g 1g 7 Pork Loin
cooked 29g 185 0g 7g 8 Lamb Lean
cooked 28g 218 0g 11g 9 Beef Steak Lean
cooked 26.4g 217 0g 12g 10 Beef Mince Lean
cooked 26.1g 215 0g 12g 11 Pork Mince
lean, cooked 26g 209 0g 11.5g 12 Peanuts
raw 25.8g 567 16.1g 49.2g 13 Tuna Canned
in water drained 25.5g 116 0g 1g 14 Tinned Tuna
in springwater 25.5g 116 0g 1g 15 Chicken Mince
cooked 25g 185 0g 9g 16 Lamb Chops
grilled, lean 25g 238 0g 15g 17 Sardines
canned in oil, drained 25g 208 0g 11.5g 18 Peanut Butter
natural 25g 588 20g 50g 19 Cheddar Cheese
full fat 24.9g 403 1.3g 33.1g 20 Chicken Thigh
cooked skinless 24g 177 0g 9g 21 Kangaroo
lean, cooked 24g 116 0g 2g 22 Prawns
cooked 24g 99 0.2g 0.3g 23 Barramundi
cooked 24g 124 0g 2.8g 24 Canned Salmon
in springwater, drained 22g 153 0g 7g 25 Halloumi
grilled 22g 321 2g 25g
How much protein do you need?
For muscle building, aim for 1.6 to 2.2g per kilo of bodyweight daily. For general health and maintenance, 1.2 to 1.6g per kilo is plenty. Spread it across three to five meals for best results, with 25 to 40g of protein per meal.
Whole food protein should form the base of your intake. Protein powder is a convenient top-up when you are short, not a replacement for real food.