Protein-rich foods are great for packing on extra muscle. To make sure your diet is packed with muscle-building protein, it’s extremely important to consider which protein-rich foods you should be consuming during your daily eating routine. To help you select the best protein-rich foods for your diet, we’ve compiled a list of some of the highest-protein foods you can find in your average grocery store.

You’ll notice that the list covers a wide variety of protein-rich foods. This was done intentionally so you can compare food types and have more options to add to your daily meals.

The list:

(all nutritional estimates are based on standard individual servings)

Peanut butter (2 tablespoons)

Protein- 8g

Fat – 16g

Raw almonds (19 pieces)

Protein- 7g

Fat – 14g

Almond butter (1 tablespoon)

Protein- 2g

Fat – 9g

Skinless chicken breast (1 cup)

Protein- 38 g

Fat – 10.4

Ground Beef (90% lean, 3 oz)

Protein- 23 g

Fat – 9g

Ground turkey (3oz)

Protein- 22 g

Fat – 11g

Salmon (half fillet)

Protein- 39 g

Fat – 22g

Tuna (canned, 1 cup)

Protein- 39 g

Fat – 1g

Turkey deli (1 oz)

Protein- 4g

Fat – 1g

Recommendations:

High-protein foods vary substantially in protein, fat, and calorie content per serving. Some of the best protein-rich foods are high in fat; however, it’s important to note that not all fats are bad for you, and some can be very beneficial to your diet, even if weight loss is your top priority. Almonds, for example, are high in omega-3 fatty acids but low in saturated fat.

In general, if you are looking for an efficient way to increase your protein count but keep your calorie and fat intake to a minimum, then fish and lean meats are an effective choice. Canned tuna (hold the mayonnaise) tops the list as the most efficient source of protein. Skinless chicken breasts, deli turkey, ground turkey, and lean ground beef are also highly efficient high-protein foods.