Bodybuilding Nutrition

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Food NameProteinCarbFatCalories 
Milk, human1.06.94.470
Milk, cow's, fluid, whole3.24.53.360
Milk, cow's, fluid, whole, low-sodium3.14.53.561
Milk, calcium fortified, cow's, fluid, whole3.24.53.260
Milk, calcium fortified, cow's, fluid, 1% fat3.45.01.042
Milk, calcium fortified, cow's, fluid, skim or nonfat3.44.90.235
Milk, cow's, fluid, other than whole ("lowfat")
Milk, cow's, fluid, 2% fat3.34.72.050
Milk, cow's, fluid, acidophilus, 1% fat3.45.01.042
Milk, cow's, fluid, acidophilus, 2% fat3.34.72.050
Milk, cow's, fluid, 1% fat3.45.01.042
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat3.45.00.134
Milk, cow's, fluid, filled with vegetable oil3.34.73.463

Bodybuilding and Weight Training Nutrition

Achieving your best body ever requires that two elements merge as one: solid training and good nutrition.
Most bodybuilders realize the vital role nutrition plays in their progress, and the savvy seek enlightened assistance on understanding their body's use of nutrients, vitamins and minerals.

An ideal bodybuilding diet would meet the following criteria:

  • Allow you to build muscle without accumulating fat when bulking. You'd stay lean all year round.
  • Allow you to lose fat without losing muscle when cutting.

There are many approaches to bodybuilding and weight training diet.
  • Gregg Avedon's diet involves eating a series of small meals throughout the day, emphasizing lean meats, whole grains, fresh fruits and vegetables. Some of his recipes, most notably protein shakes, call for protein powder and/or other nutrients requiring a special trip to the health food store, but most other ingredients are easily sourced.
  • The Cyclical Ketogenic Diet, or CKD. With CKD you cycle periods of low carb, high protein, and high fat with periods of high carb, high protein, and low fat. Most of the time you will be eating a low carb diet, with a period set aside each week for carbing-up.

Recommended Resources for Use with this Bodybuilding Food Database

How to use the DietGrail food database to select foods for bodybuilding

This weight-training food database provides the fat, carbohydrate and protein contents of approximately 7,000 food items. A food's mineral and vitamin contents are displayed in charts to allow easy evaluation of its nutrition. You can use these vitamin and mineral charts to choose the most nutrient-dense foods and avoid foods with empty calories.
In addition, the calorie pie chart shows the contribution of fat, carb and protein to the food's total calorie. If you wish to choose low-carb foods, you can sort foods by their carb contents, or review the calorie chart and choose those where carb's contribution to total calorie value is lowest.
Foods can be searched by name and sorted by macronutrient contents to help you find the most appropriate foods for muscle development.

Usage Note

  • Fat, carbohydrate and protein values in table are in grams and calculated per 100g of food.
  • Click on column header to sort foods by name or by fat, carbohydrate or protein content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
  • The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.

Protein-Rich Food List

List of foods highest in protein content. Protein values are in grams and measured per 100 grams of food weight.

Foods Highest in Protein Protein

Soy protein isolate, potassium type, crude protein basis 88.3



Gelatins, dry powder, unsweetened 85.6

Seal, bearded (Oogruk), meat, dried (Alaska Native) 82.6

Egg, white, dried, powder, glucose reduced 82.4

Egg, white, dried 81.1

Soy protein isolate, potassium type 80.7

Soy protein isolate 80.7

Steelhead trout, dried, flesh (Shoshone Bannock) 77.3

Egg, white, dried, flakes, glucose reduced 76.9

Vital wheat gluten 75.2

Whale, beluga, meat, dried (Alaska Native) 69.9

Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash 63.6

Fish, cod, Atlantic, dried and salted 62.8

Fish, whitefish, dried (Alaska Native) 62.4

Seal, bearded (Oogruk), meat, partially dried (Alaska Native) 62.4

Fish, salmon, chum, dried (Alaska Native) 62.1

Snacks, pork skins, plain 61.3

Salmon, red (sockeye), filets with skin, smoked (Alaska Native) 60.6

Fish, herring eggs, Pacific, dry (Alaska Native) 60.4

Caribou, shoulder meat, dried (Alaska Native) 59.4

Soy protein concentrate, produced by acid wash 58.1

Soy protein concentrate, produced by alcohol extraction 58.1

Snacks, pork skins, barbecue-flavor 57.9

Seaweed, spirulina, dried 57.5

Walrus, meat, dried (Alaska Native) 57.0

Smelt, dried (Alaska Native) 56.2

Egg substitute, powder 55.5

Foods High in Protein Protein

Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, 55.3

Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium 55.3

Peanut flour, defatted 52.2

Caribou, rump meat, half dried (Alaska Native) 52.1

Soy flour, low-fat, crude protein basis (N x 6.25) 50.9

Seeds, sesame flour, low-fat 50.1

Protein supplement, milk based, Muscle Milk Light, powder 50.0

Seeds, cottonseed flour, low fat (glandless) 49.8

Soy flour, defatted, crude protein basis (N x 6.25) 49.8

Soy meal, defatted, raw, crude protein basis (N x 6.25) 49.2

Seeds, cottonseed meal, partially defatted (glandless) 49.1

Egg, whole, dried, stabilized, glucose reduced 48.2

Seeds, sunflower seed flour, partially defatted 48.1

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate 47.9

Tofu, dried-frozen (koyadofu) 47.9

Mollusks, whelk, unspecified, cooked, moist heat 47.7

Egg, whole, dried 47.4

Soy flour, defatted 47.0

Protein supplement, milk based, Muscle Milk, powder 45.7

Soy flour, low-fat 45.5

Soy meal, defatted, raw 45.0

Fish, herring, Pacific, flesh, air-dried, packed in oil (Alaska Native) 44.5

Cheese, parmesan, low sodium 41.6

Seeds, cottonseed flour, partially defatted (glandless) 41.0

Leavening agents, yeast, baker's, active dry 40.4

Seeds, sesame flour, partially defatted 40.3

Parmesan cheese topping, fat free 40.0

Fish, salmon, king, chinook, smoked, brined (Alaska Native) 39.9

Soybeans, mature seeds, dry roasted 39.6

Pork, cured, bacon, cooked, microwaved 38.6

Cheese, parmesan, grated 38.5

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