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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

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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Now that's a handy list. Thanks!
 
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