Nutrition selection

High protein foods for body definition: nutrition table

Written by NutriDecide Editorial Team Last updated: 2026-07-05

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.

Type: Food pages Focus: Nutrition Goal: Health & performance

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Nutrition selection

High protein foods for body definition: nutrition table

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Protein Fiber Vitamins Minerals Energy Balance

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Page summary

🍽️

Total foods

100

items analyzed

⭐

Best choice

Cod, salted, dried

💪

Average protein

32,9 g

per 100g

🌿

Average carbs

0,3 g

per 100g

🔥

Average fat

17,2 g

per 100g

Quick assessment

Our analysis

This list features 100 high-protein foods suitable for body definition, especially focusing on muscle gain. The foods are ranked based on their protein content per 100 grams, with a strong emphasis on low carbohydrate and keto-friendly options from the data available.

Cod, salted, dried stands out as the top choice because it offers the highest protein density at 47.6 grams of protein per 100 grams, with very low carbs and a high macro quality score. Other notable options include yeast extract spread, meat from ostrich, and dried beef (Viande des Grisons), all providing substantial protein levels while maintaining low carbohydrate content.

👍 Positive points

✅ List with 100 foods; Cod, salted, dried ranks among the top picks.
✅ Leader in Protein: Cod, salted, dried (47.6 g per 100 g).
✅ Average protein in this list: 32.9 g per 100 g.

⚠️ Points to watch

⚠️ Large list — compare portions and context, not just table rank.
⚠️ Veal, shoulder, braised or boiled packs more calories (219 kcal per 100 g) — watch portions.
⚠️ Filters and the muscle gain angle define who enters the list — read the table in that lens.

Full analysis

Page summary

This list features 100 high-Protein foods suitable for body muscle definition, especially focusing on muscle gain. The foods are ranked based on their Protein content per 100 grams, with a strong emphasis on low carbohydrate and keto-friendly options from the data available.

Cod, salted, dried stands out as the top choice because it offers the highest Protein density at 47.6 grams of Protein per 100 grams, with very low Carbs and a high macro quality score. Other notable options include yeast extract spread, meat from ostrich, and dried beef (Viande des Grisons), all providing substantial Protein levels while maintaining low carbohydrate content.

How to read this nutrition table

This table ranks foods primarily by their Protein content per 100 grams, which is crucial for muscle building and body muscle definition. Calories are limited to 220 or less to ensure a focus on lean, high-Protein options. Foods marked as 'keto' or 'high_protein' have been filtered to align with muscle gain goals. Use these data points to compare foods on key nutrients like Protein, Fat, and Carbs to make informed daily choices.

For example, foods like salted dried cod or dried beef provide high Protein with minimal Carbs, supporting a ketogenic or low-carb approach. When selecting, consider serving size, nutrient density, and macro profile to match your specific goals—whether it's Fat loss or muscle gain.

Top standout foods and why they rank well

Cod, salted, dried: Highest Protein at 47.6g, very low Carbs (1.1g), and high nutrient density making it ideal for muscle gain on a keto diet.
Yeast extract spread: Offers 42.4g of Protein, with low Carbs and moderate fats, suitable for quick Protein boosts.
Viande des Grisons (dried beef): Close to 39g of Protein, very low Carbs, and a good option for high-Protein, low-carb diets.
Meat from ostrich (boiled): Provides about 39g of Protein, low Carbs (0.92g), and is lean, making it excellent for body muscle definition.
Veal, knuckle or shank (braised or boiled): Contains approximately 37.4g Protein with low Carbs, supporting muscle development.

Choosing foods based on your goal

If your goal is muscle gain, prioritize foods with high Protein density and low Carbs, such as salted, dried cod, dried beef, and ostrich meat. For weight loss or Fat preservation, lean cuts like chicken breast or veal are suitable, especially when prepared without oils or salts.

For overall general health and body muscle definition, balance your intake with foods that provide essential micronutrients alongside high Protein, ensuring a sustainable diet plan.

Common mistakes when using this list

One mistake is relying solely on Protein content without considering fats and total caloric intake, which are vital for energy and recovery. Also, ignore portion sizes; values are per 100g, so actual servings may vary.

Another error is choosing only from highly processed or preserved foods, which may contain higher sodium or additives. Focus on quality and variety within the high-Protein options highlighted here.

What’s your next practical step?

Start by selecting a few foods from the top of the list, such as salted dried cod or dried beef, and incorporate them into your meals to boost Protein intake efficiently. Compare their macro values and plan your daily servings to meet your body muscle definition goals. Remember, consistency and proper portioning are key to translating these foods into visible results.

Data sources on this page

Editorial policy

Trusted references

How to interpret this page

🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.

💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.

🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.

🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.

Tip: combine the table with your goal — weight loss, muscle gain, low carb, endurance, or general health. The score helps compare options on this page; it does not replace medical or sports-nutrition advice.

Nutrition facts (per 100g)

The data shown is filtered to match this page’s topic.

The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.

Food	Calories	Protein	Carbs	Fat	Fiber	Score
🍽️ Cod, salted, dried	210,0	47,6	1,1	34,2	0,0	8/10
🍽️ Yeast extract spread	187,0	42,4	3,5	26,7	—	7/10
🍽️ Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil	183,0	39,0	0,9	2,6	0,0	7/10
🍽️ Viande des Grisons or dried beef meat	207,0	38,9	0,6	49,5	0,0	7/10
🍽️ Veal, knuckle or shank, braised or boiled	207,0	37,4	0,0	56,7	0,0	7/10
🍽️ Pigeon, part n/e, without skin, roasted	175,0	37,0	0,0	3,0	0,0	7/10
🍽️ Fish, freshwater, brazilian fish ´Pintado´, roasted, without oil and salt, Brazil	184,0	36,5	0,6	4,0	0,0	7/10
🍽️ Veal, shoulder, braised or boiled	219,0	36,4	0,0	55,9	0,0	6/10
🍽️ Meat, pork, cooked, without oil, unsalted	189,0	36,2	0,0	4,9	0,0	7/10
🍽️ Meat, pork, cooked, without oil, with salt	194,0	36,0	1,4	4,9	0,0	7/10
🍽️ Pork, ham escalope, cooked	200,0	36,0	0,0	—	0,0	6/10
🍽️ Meat, beef, striploin, without fat, grilled, without oil, unsalted, Brazil	187,0	35,9	0,0	4,8	0,0	7/10
🍽️ Meet, beef, sirloin, without fat, grilled/roasted, without oil, without salt, Brazil	187,0	35,9	0,9	4,5	0,0	7/10
🍽️ Meat, beef, knuckle, without fat, grilled, without oil, unsalted, Brazil	211,0	35,9	0,0	7,5	0,0	6/10
🍽️ Meat, beef, striploin, without fat, roasted/grilled, without oil, with salt, Brazil	183,0	35,7	0,0	4,5	0,0	7/10
🍽️ Meat, pork, loin, roasted, without oil, unsalted, Brazil	200,0	35,7	0,0	6,4	0,0	6/10
🍽️ Pork, loin, canadian, smoked, Brazil	200,0	35,7	0,0	6,4	—	6/10
🍽️ Meat, beef, knuckle, without fat, grilled/roasted, without oil, with salt	208,0	35,7	0,0	7,3	0,0	6/10
🍽️ Meat, pork, loin, grilled/roasted, without oil, with salt	200,0	35,6	0,0	6,4	0,0	6/10
🍽️ Fish, saltwater, tuna, fresh, roasted/grilled, without oil, unsalted, Brazil	149,0	34,7	0,0	1,2	0,0	7/10
🍽️ Fish, saltwater, tuna, fresh, roasted/grilled, without oil, with salt	149,0	34,5	0,0	1,2	0,0	7/10
🍽️ Meat, goat, roasted, without oil, unsalted (average of different cuts and breeds), Brazil	198,0	34,4	0,0	6,7	0,0	6/10
🍽️ Meat, goat, roasted, without oil, with salt (average of different cuts and breeds)	197,0	34,3	0,0	6,7	0,0	6/10
🍽️ Meat, beef, striploin, without fat, grilled, with oil and onion, unsalted	190,0	34,2	1,2	5,4	0,1	6/10
🍽️ Meat, beef, knuckle, without fat, grilled, with oil, onion and garlic, with salt	212,0	34,2	0,7	8,0	0,1	6/10
🍽️ Meat, beef, knuckle, without fat, grilled, with oil, onion and garlic, unsalted	213,0	34,2	0,7	8,1	0,1	6/10
🍽️ Pork, rack, cooked	206,0	34,1	0,6	57,5	0,0	6/10
🍽️ Beef, stewing meat, cooked	172,0	34,0	0,0	59,4	0,0	6/10
🍽️ Meat, turtle, jabuti, without oil, unsalted (imported data)	158,0	33,9	0,0	2,5	0,0	7/10
🍽️ Meat, turtle, jabuti, cooked, without oil, with salt	157,0	33,7	0,0	2,5	0,0	7/10
🍽️ Meat, beef, hindquarter (rump centre/top/bottom sirloin, striploin, top side/round (lower), tenderloin, eye of round, knuckle), without oil, without oil, Brazil (average of different preparations)	211,0	33,6	0,1	8,4	0,0	6/10
🍽️ Meat, chicken, breast, with skin, roasted, without oil, unsalted, Brazil	198,0	33,4	0,0	7,1	0,0	6/10
🍽️ Meat, beef, hindquarter (rump centre/top/bottom sirloin, striploin, top side/round (lower), tenderloin, eye of round, knuckle), cooked/grilled/roasted, without oil, with salt	208,0	33,4	0,0	8,3	0,0	6/10
🍽️ Meat, chicken, breast, with skin, roasted, without oil, with salt	201,0	33,1	0,0	7,6	0,0	6/10
🍽️ Rabbit, wild, meat, cooked	164,0	33,0	0,0	61,4	0,0	6/10
🍽️ Beef, neck, braised	184,0	33,0	0,0	—	0,0	6/10
🍽️ Bresaola	172,0	32,8	0,5	56,7	0,0	6/10
🍽️ Meat, beef, tenderloin, without fat, grilled, without oil, unsalted, Brazil	211,0	32,8	0,0	8,8	0,0	6/10
🍽️ Meat, beef, tenderloin, without fat, grilled/roasted, without oil, with salt	210,0	32,7	0,0	8,8	0,0	6/10
🍽️ Meat, beef, eye of round, cooked, without oil, with salt	212,0	32,7	0,0	9,1	0,0	6/10
🍽️ Meat, beef, eye of round, cooked, without oil, unsalted, Brazil	213,0	32,7	0,0	9,1	0,0	6/10
🍽️ Venison, roebuck, roasted/baked	174,0	32,6	0,0	61,0	0,0	6/10
🍽️ Squid, boiled/cooked in water	149,0	32,5	1,6	61,1	0,0	7/10
🍽️ Preserved gizzards, duck, canned	148,0	32,4	0,0	63,4	1,0	7/10
🍽️ Atlantic bonito, canned, soybean oil	204,0	32,2	0,0	8,4	0,0	6/10
🍽️ Atlantic bonito, canned, soybean oil	207,0	32,2	0,0	8,7	0,0	6/10
🍽️ Meat, beef, top side, round (lower), cooked, without fat, with salt	209,0	32,2	0,0	8,9	0,0	6/10
🍽️ Meat, beef, top side, round (lower), without fat, cooked, without oil, unsalted, Brazil	209,0	32,2	0,0	8,9	0,0	6/10
🍽️ Meat, pork, loin, roasted, stuffed, with calabrese sausage, whit salt	210,0	32,1	0,2	9,0	0,0	6/10
🍽️ Meat, chicken, breast, without skin, grilled, without oil, unsalted, Brazil	150,0	32,0	0,0	2,5	0,0	6/10

Vitamins and minerals

Showing top foods: 12 / 100

🍽️

Food

Cod, salted, dried

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Yeast extract spread

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil

Minerals

Calcium 6,8

Iron 15,9

Magnesium 12,6

Phosphorus 116,0

Potassium 161,0

Sodium 131,0

Zinc 15,8

Vitamins

Vitamin A 0,0

Vitamin C 0,0

Vitamin D 0,0

Vitamin E 0,2

Vitamin K —

Vitamin B1 0,4

Vitamin B2 0,5

Vitamin B3 8,8

Vitamin B5 —

Vitamin B6 1,0

Vitamin B12 9,3

🍽️

Food

Viande des Grisons or dried beef meat

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Veal, knuckle or shank, braised or boiled

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Pigeon, part n/e, without skin, roasted

Minerals

Calcium 15,0

Iron 20,0

Magnesium 35,0

Phosphorus 400,0

Potassium 400,0

Sodium 100,0

Zinc 0,7

Vitamins

Vitamin A 7,0

Vitamin C 0,0

Vitamin D 0,2

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Fish, freshwater, brazilian fish ´Pintado´, roasted, without oil and salt, Brazil

Minerals

Calcium 113,0

Iron 0,8

Magnesium 42,4

Phosphorus 331,0

Potassium 527,0

Sodium 81,0

Zinc 2,1

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 0,0

Vitamin B2 —

Vitamin B3 6,6

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Veal, shoulder, braised or boiled

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Meat, pork, cooked, without oil, unsalted

Minerals

Calcium 7,0

Iron 1,3

Magnesium 28,0

Phosphorus 237,0

Potassium 554,0

Sodium 66,0

Zinc 3,8

Vitamins

Vitamin A 0,0

Vitamin C 0,0

Vitamin D —

Vitamin E 0,3

Vitamin K —

Vitamin B1 0,5

Vitamin B2 0,3

Vitamin B3 11,8

Vitamin B5 —

Vitamin B6 0,3

Vitamin B12 0,5

🍽️

Food

Meat, pork, cooked, without oil, with salt

Minerals

Calcium 7,1

Iron 1,3

Magnesium 27,9

Phosphorus 235,0

Potassium 551,0

Sodium 245,0

Zinc 3,8

Vitamins

Vitamin A —

Vitamin C 0,0

Vitamin D 0,0

Vitamin E 0,3

Vitamin K —

Vitamin B1 0,5

Vitamin B2 0,3

Vitamin B3 11,7

Vitamin B5 —

Vitamin B6 0,3

Vitamin B12 0,5

🍽️

Food

Pork, ham escalope, cooked

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Meat, beef, striploin, without fat, grilled, without oil, unsalted, Brazil

Minerals

Calcium 5,0

Iron 2,4

Magnesium 21,1

Phosphorus 240,0

Potassium 386,0

Sodium 57,5

Zinc 5,1

Vitamins

Vitamin A —

Vitamin C 0,0

Vitamin D 0,1

Vitamin E 0,2

Vitamin K —

Vitamin B1 —

Vitamin B2 0,2

Vitamin B3 4,9

Vitamin B5 —

Vitamin B6 0,2

Vitamin B12 1,0

Analysis

💪

Protein

High

🌾

Carbs

Low

🥑

Fat

High

🔥

Calories

Moderate

🏆

Summary

Decide better

Frequently asked questions

What is the High protein foods for body definition: nutrition table list for?

It groups 100 filtered foods; Cod, salted, dried is a standout for the muscle gain angle.

Where to start in the table?

Start with Cod, salted, dried, Yeast extract spread, Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil and compare protein, fiber and calories per 100 g.

How to read the list numbers?

All values are per 100 g. Mentally adjust for the portion you actually eat.

Are values per serving or per 100 g?

On this page, unless noted otherwise, main macros are per 100 g.

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High protein foods for body definition: nutrition table

High protein foods for body definition: nutrition table

Page summary

Quick assessment

👍 Positive points

⚠️ Points to watch

Full analysis

Page summary

How to read this nutrition table

Top standout foods and why they rank well

Choosing foods based on your goal

Common mistakes when using this list

What’s your next practical step?

Data sources on this page

Trusted references

How to interpret this page

Nutrition facts (per 100g)

Vitamins and minerals

Cod, salted, dried

Minerals

Vitamins

Yeast extract spread

Minerals

Vitamins

Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil

Minerals

Vitamins

Viande des Grisons or dried beef meat

Minerals

Vitamins

Veal, knuckle or shank, braised or boiled

Minerals

Vitamins

Pigeon, part n/e, without skin, roasted

Minerals

Vitamins

Fish, freshwater, brazilian fish ´Pintado´, roasted, without oil and salt, Brazil

Minerals

Vitamins

Veal, shoulder, braised or boiled

Minerals

Vitamins

Meat, pork, cooked, without oil, unsalted

Minerals

Vitamins

Meat, pork, cooked, without oil, with salt

Minerals

Vitamins

Pork, ham escalope, cooked

Minerals

Vitamins

Meat, beef, striploin, without fat, grilled, without oil, unsalted, Brazil

Minerals

Vitamins

Analysis

Frequently asked questions

Related content

High-protein foods

High-fiber foods

Balanced eating guide

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Nutrition goals

Explore nutrition clusters