With these TOP MUSCLE FOODS! (including nutrition facts on each)! In this article I have included a list of the top Protein muscle building food groups with their nutrition facts. This is a great list to follow. I will posting lists through out this week of the top Carbohydrate, Dairy, Fruits & Veggies, Legumes & Nuts, and Miscellaneous muscle building food groups you should be eating. It would be a smart idea to print out each article with the top muscle building food charts and put them all together on the fridge so that you have a muscle building nutrition bible to follow all the time. Top Protein Muscle Building Food Groups Chart
MEAT, EGGS, and SEAFOOD
| Beef | Calories | Protein | Carbs | Fat |
| | | | | |
| 8 oz beefalo (composite of cuts) | 328 | 56 | 0 | 11 |
| 8 oz beef brisket | 352 | 48 | 0 | 17 |
| 8 oz corned beef | 448 | 32 | 0 | 34 |
| 8 oz flank steak | 352 | 48 | 0 | 16 |
| 4 oz ground beef, 95% lean | 152 | 24 | 0 | 6 |
| 4 oz ground beef, 90% lean | 196 | 24 | 0 | 11 |
| 4 oz ground beef, 85% lean | 240 | 20 | 0 | 17 |
| 4 oz ground beef, 80% lean | 284 | 20 | 0 | 22 |
| 4 oz ground beef 75% lean | 328 | 16 | 0 | 28 |
| 4 oz ground beef 70% lean | 372 | 16 | 0 | 34 |
| 1 oz beef jerky | 116 | 9 | 3 | 7 |
| 8 oz beef liver | 312 | 48 | 0 | 8 |
| 8 oz porterhouse steak | 560 | 43 | 0 | 42 |
| 3 large beef ribs | 474 | 34 | 0 | 37 |
| 4 oz roast beef | 106 | 14 | 1 | 5 |
| 8 oz top sirloin | 456 | 48 | 0 | 29 |
| 8 oz T-bone steak | 496 | 44 | 0 | 35 |
| 8 oz tenderloin | 560 | 48 | 0 | 25 |
| 8 oz tri tip | 372 | 47 | 0 | 19 |
| | | | | |
| Lamb (raw unless otherwise noted) | | | | |
| | | | | |
| 4 oz ground lamb | 320 | 20 | 0 | 27 |
| 8 oz lamb chops | 472 | 40 | 0 | 32 |
| 8 oz leg of lamb | 472 | 40 | 0 | 32 |
| | | | | |
| Pork (raw unless otherwise noted) | | | | |
| | | | | |
| 3 slices bacon | 311 | 8 | 0 | 31 |
| 1 large pork chop | 205 | 20 | 0 | 13 |
| 4 oz ground pork | 300 | 20 | 0 | 24 |
| 8 oz cured ham | 464 | 48 | 0 | 30 |
| 4 oz smoked deli ham | 186 | 21 | 1 | 11 |
| 1 rack baby-back ribs (roasted) | 810 | 53 | 0 | 65 |
| 1 Italian sausage | 391 | 16 | 1 | 35 |
| 1 link smoked sausage | 265 | 15 | 1 | 22 |
| 8 oz pork tenderloin | 312 | 48 | 0 | 12 |
| | | | | |
| Poultry (raw unless otherwise noted) | | | | |
| | | | | |
| 6 oz chicken breast | 185 | 39 | 0 | 2 |
| 4 oz chicken breast deli meat | 95 | 21 | 0 | 1 |
| 1 chicken thigh | 82 | 14 | 0 | 3 |
| 6 chicken wings (Buffalo wings) | 366 | 34 | 6 | 22 |
| 1 Cornish game hen (roasted) | 295 | 51 | 0 | 9 |
| 6 oz duck, domesticated (meat only) | 226 | 31 | 0 | 10 |
| 4 oz ground ostrich meat | 188 | 23 | 0 | 10 |
| 6 oz turkey breast | 189 | 42 | 0 | 1 |
| 4 oz turkey deli meat | 104 | 22 | 2 | 0 |
| 4 oz ground turkey | 170 | 20 | 0 | 9 |
| 1 oz turkey jerky | 101 | 19 | 1 | 1 |
| | | | | |
| Eggs (raw unless otherwise noted) | | | | |
| | | | | |
| 1 whole large egg | 74 | 6 | 0 | 5 |
| 1 whole extra large egg | 85 | 7 | 0 | 6 |
| 1 whole jumbo egg | 96 | 8 | 0 | 6 |
| 1 large egg white | 17 | 4 | 0 | 0 |
| | | | | |
| Seafood (raw unless otherwise noted) | | | | |
| | | | | |
| 6 oz bass | 194 | 32 | 0 | 6 |
| 6 oz catfish | 230 | 26 | 0 | 13 |
| 6 medium clams | 66 | 11 | 2 | 1 |
| 6 oz cod | 140 | 30 | 0 | 1 |
| 1 crab cake | 160 | 11 | 5 | 10 |
| 1 Alaskan king crab leg | 144 | 31 | 0 | 1 |
| 1 Dungeness | 140 | 28 | 1 | 2 |
| 3 oz eel (mixed species) | 156 | 16 | 0 | 10 |
| 6 oz flounder | 154 | 32 | 0 | 2 |
| 6 oz haddock | 148 | 32 | 0 | 1 |
| 6 oz halibut | 188 | 36 | 0 | 4 |
| 1 medium lobster | 135 | 28 | 1 | |
| 6 oz mackerel (mixed species) | 268 | 34 | 0 | 13 |
| 6 medium mussels | 84 | 11 | 4 | 2 |
| 6 medium oysters | 57 | 6 | 3 | 2 |
| 6 oz salmon (Atlantic) | 312 | 34 | 0 | 18 |
| 1 can sardines (in oil, drained) | 191 | 23 | 0 | 11 |
| 6 oz scallops | 150 | 28 | 0 | 2 |
| 6 oz sea bass | 164 | 32 | 0 | 3 |
| 6 oz sole | 154 | 32 | 0 | 2 |
| 4 oz shrimp | 120 | 23 | 1 | 2 |
| 3 oz fried squid | 149 | 15 | 7 | 6 |
| 6 oz swordfish | 206 | 34 | 0 | 7 |
| 6 oz trout | 252 | 36 | 0 | 11 |
| 1 can white tuna (in water) | 220 | 41 | 0 | 5 |
| 1 can light tuna (in water) | 191 | 42 | 0 | 1 |
| 6 oz whitefish | 228 | 32 | 0 | 10 |
There is the first part to your Top Muscle Building Chart. So print this chart out and begin to make your Top Muscle Building Foods Bible. Continue to print out these charts and you will have the perfect muscle building bible full of the best muscle building foods and their nutrition facts. Enjoy!
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With these TOP MUSCLE FOODS! (including nutrition facts on each)! In this article I have included a list of the top Protein muscle building food groups with their nutrition facts. This is a great list to follow. I will posting lists through out this week of the top Carbohydrate, Dairy, Fruits & Veggies, Legumes & Nuts, and Miscellaneous muscle building food groups you should be eating. It would be a smart idea to print out each article with the top muscle building food charts and put them all together on the fridge so that you have a muscle building nutrition bible to follow all the time. Top Protein Muscle Building Food Groups Chart
MEAT, EGGS, and SEAFOOD
There is the first part to your Top Muscle Building Chart. So print this chart out and begin to make your Top Muscle Building Foods Bible. Continue to print out these charts and you will have the perfect muscle building bible full of the best muscle building foods and their nutrition facts. Enjoy!