Nutrition selection

High protein foods for body definition: comparison

Q: What is the High protein foods for body definition: comparison list for?

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

Q: 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.

Q: How to read the list numbers?

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

Q: Are values per serving or per 100 g?

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

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

🥦

🍎

🥕

🐟

🥚

🥜

Nutrition selection

High protein foods for body definition: comparison

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 showcases 100 high-protein foods ideal for body definition, primarily focused on muscle gain. It highlights foods like salted dried cod, yeast spread, and various meats and fish, emphasizing their protein content, calories, and carbs per 100 grams.

The top foods, such as Cod, salted, dried, stand out for their exceptional protein density (47.6g per 100g) and minimal carbs, making them perfect for muscle-focused diets. These foods generally have moderate to high protein with low carbs, suitable for lean muscle building and body definition.

👍 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 showcases 100 high-Protein foods ideal for body muscle definition, primarily focused on muscle gain. It highlights foods like salted dried cod, yeast spread, and various meats and fish, emphasizing their Protein content, Calories, and Carbs per 100 grams.

The top foods, such as Cod, salted, dried, stand out for their exceptional Protein density (47.6g per 100g) and minimal Carbs, making them perfect for muscle-focused diets. These foods general nutritionly have moderate to high Protein with low Carbs, suitable for lean muscle building and body muscle definition.

How to interpret the ranking and filters

This list uses filters to include foods with at least 8 grams of Protein per 100 grams and no more than 220 Calories per serving. All values are based on a standard 100g serving, allowing for straightforward food comparison. Foods are ordered by highest Protein content, helping you identify the most efficient options for muscle gain.

Foods like salted dried cod and yeast spread are at the top due to their very high Protein percentages and low carbohydrate counts. The list also indicates macro quality scores, which reflect nutrient density and macro balance quality, with higher scores suggesting more optimal macro profiles for body muscle definition goals.

Standout foods and nutrient reasons

Cod, salted, dried: Highest Protein (47.6g/100g), very low Carbs (<1g), nutrient density score over 107, making it a top choice for lean muscle building.
Yeast extract spread: Excellent Protein content of 42.4g and relatively low Calories (187), suitable for adding Protein without excess Carbs or fats.
Meat, ostrich, boiled: High Protein (39g), very low Fat (2.6g), moderate Calories (183), great for lean muscle maintenance.
Viande des Grisons (dried beef): High Protein (38.9g), nutrient-rich, with a macro quality score close to 97, ideal for keto and low-carb diets.
Veal, knuckle or shank, braised or boiled: Protein-rich (37.4g), moderate Fat, suitable for varied cooking methods to support muscle muscle definition.

Choosing foods based on your goal

If your focus is muscle gain, prioritize foods like salted dried cod, yeast spread, and lean meats such as ostrich or veal, which deliver exceptional Protein with minimal Carbs and fats. For weight loss, leaner options like chicken breast or fish, which are high in Protein and low in Calories, are recommended. For overall body general health and maintenance, balance Protein with moderate fats and essential nutrients from diverse sources.

Common mistakes when using this list

First, assuming these foods alone will lead to body muscle definition — diet overall, exercise, and recovery matter too. Second, focusing only on high Protein without considering fats or micronutrients can lead to imbalances. Finally, not adjusting portion sizes; values are per 100g, so actual intake may differ. Always tailor food choices to your specific dietary needs and consult a general health professional for personalized advice.

Practical next step for the reader

Start by selecting foods from this list that fit your specific goal—whether increasing muscle mass or supporting Fat loss. Use the food comparison data to plan balanced meals, focusing on those with the highest Protein per calorie while keeping Carbs and fats in check. Incorporate these foods into your daily diet, adjusting portion sizes to match your overall calorie and macro targets for optimal body muscle definition.

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: comparison 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: comparison

High protein foods for body definition: comparison

Page summary

Quick assessment

👍 Positive points

⚠️ Points to watch

Full analysis

Page summary

How to interpret the ranking and filters

Standout foods and nutrient reasons

Choosing foods based on your goal

Common mistakes when using this list

Practical next step for the reader

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

Keep exploring

Nutrition goals

Explore nutrition clusters