5 High Testosterone Foods You Must Be Eating

By: Rob Miller
Fact Checked On: 6-30-2018

Home » Testosterone Boosters » 5 High Testosterone Foods You Must Be Eating

Awhile back I wrote a post about 63 foods that boost testosterone naturally.

It took a great deal of time to write that post, and I spent countless hours researching the various foods you should be eating to get the biggest bang for your buck.

However, not that many people have been reading it.

I attribute this to the fact that it would probably take you 2 and a half days to read the whole thing, mainly because it’s one of the biggest posts I’ve ever written.

high testosterone foods

Looking through the post recently, I started to think that this list of testosterone boosting foods is not very practical for most guys.

If you bought every one of these foods on the list your grocery bill would likely come to about $500, which ain’t cheap!

I decided to write this post to trim things down a bit.

If you’re looking to boost your testosterone naturally, then these are 5 high testosterone foods you must be eating.

#1 High Testosterone Food – Tuna

Tuna is in the somewhat unique position among animal products of being able to increase testosterone while reducing body fat.

tuna for high testosterone

It’s loaded with testosterone boosting nutrients like Vitamin D (one serving provides an entire day’s worth) and a form of Selenium that not only boosts testosterone but also provides antioxidant protections for your cells. (Source)

While at the same time, most of its calories come from protein, making it a great choice for a diet meant to reduce fat while building muscle.

#2 High Testosterone Food – Pomegranate

pomegranate for testosterone function

There’s been a HUGE explosion of products selling pomegranate powders, pills, and even juices. The most famous one that comes to mind is POM wonderful, which hit the market back in 2002.

And there’s a reason why this is the case.

Pomegranate has NUMEROUS health benefits, including increased testosterone.

So how does it do this?

For starters, Pomegranate is an antioxidant rich food that was shown in a study in rats to greatly reduce testicular oxidative stress, as well as increase testosterone levels by 22%. (Source)

While the study also involved olive and nigella sativa oils, the results proved without a doubt that pomegranate on it’s own is a great testosterone rich food.

Furthermore, pomegranate was also shown to raise the bodies antioxidant status, which in turn results in improved production of testosterone.

You can pick up a bottle of POM wonderful for as little as $1.99 at your local convenience store, or save even more by buying it in bulk on Amazon.

#3 High Testosterone Food – Shellfish


Shellfish, including Crab, is another great testosterone booster from the sea, for just as many reasons as the rest.

crab for high testosterone

Crab is loaded with Zinc, Magnesium, Vitamin C, Protein, B Vitamins, and even dietary cholesterol.

As we’ve mentioned before, dietary cholesterol is a good thing when it comes to increasing testosterone levels, but there’s a downside as well, especially if you are already flirting with elevated blood cholesterol levels. (Source)

So include Crab in your diet, but don’t rely on it as your main source of T boosting nutrition.


Lobster is quite similar to Crab in its nutritional profile and how it benefit, providing Zinc, Magnesium, Vitamin C, Protein, B Vitamins, Omega-3s, and dietary cholesterol.

lobster for high testosterone

Serve it with a side of Butter from Grass Fed Cows for the saturated fat that’s not provided. (Source)

Of course, Lobster is expensive so that should keep Lobster off most of our weekly menus, but definitely considering adding it on occasion knowing that it’s a T boosting powerhouse.


No doubt you’re familiar with the notion that oysters make you horny, but did you know that they got that reputation because of their testosterone boosting properties?

oysters for high testosterone

Oysters are the richest known food source of Zinc, offering in just one serving 6 times the recommended daily allowance, and research shows the more Zinc we have, the more Testosterone we have as well. (Source)

Add a complement of other T boosting nutrients including Vitamin C, Magnesium, and Selenium and it’s not wonder Oysters are the stuff of legend.


Add shrimp to the list of Testosterone boosting seafoods because it offers just as many benefits as salmon.

shrimp for high testosterone

At 24 grams per serving, Shrimp provides plenty of protein, while adding very little fat but plenty of dietary cholesterol.

As for vitamins and minerals, there’s an abundance of both, namely Zinc, Selenium, and Vitamin D, which though researchers haven’t quite figured out why yet, has been concluded to have a definite correlation with testosterone levels.

#4 High Testosterone Food – Beans

White Beans

white beans and testosterone increase

White Beans (a category that includes Great Northern or Navy Beans and Cannellini Beans) are a low fat alternative to meat for getting the amount of protein you need in your diet.

In a one cup serving, you’ll get 17 grams of protein and less than 1 gram of fat, in 250 calories, with a significant portion of calories coming from dietary fiber.

There is some conflicting information on how legumes like White Beans affect testosterone.

On the one hand, some studies have shown that diets high in fiber lower testosterone intake, but these studies don’t isolate the fiber intake, instead only distinguishing between a vegetarian diet and a carnivorous one. (Source)

Of course there are contributing factors other than fiber intake that cause a vegetarian diet to result in lower testosterone levels, but this is not accounted for by the fiber naysayers.

In addition to the protein that builds both muscle and testosterone, white beans contain a significant amount of zinc, which we know is necessary for testosterone production.

Kidney Beans

kidney beans boost testosterone

Kidney Beans offer similar testosterone boosting benefits as White Beans.

The nutritional profile for these red and dark red legumes consists of about 225 calories, 15 grams of protein, less then 1 gr2am of fat, and 11 grams of dietary fiber per 1 cup serving.

Above and beyond what’s listed already, Kidney Beans (and other types of beans for that matter) contain plenty of magnesium which, just like zinc, is a necessary component to the testosterone making process in your body. (Source)

As is the case with other types of beans as well, because of the low fat content, Kidney Beans alone won’t do the trick.You need a well rounded nutritional intake that includes many of the testosterone boosting foods we discuss.

It’s looking like a nice pot of Sunday chili might be just what the trainer ordered.

#5 High Testosterone Food – Nuts

If there’s 1 food out of the5 High Testosterone Foods You Must Be Eating, it would be nuts.

Any kind of nuts will do, but I would specifically pick up cashews, almonds, and brazil nuts.


Cashews provide an abundance of the nutrients necessary for testosterone production.

They’re no slouch in the fat department.

Just a quarter cup serving contains 3 grams saturated, 9 grams monounsatuarated, and 2.5 grams polyunsaturated fats, that’s 12 grams well suited for testosterone production. (Source)

Add Zinc (more than any other nut), Magnesium, Selenium, and you’re well on your way to testosterone superfood status.


Almonds are popular and included in all kinds of health conscious diets for their protein, antioxidants, dietary fiber, and rich vitamin and mineral content.

It turns out they’re also good for your T levels as well. (Source)

Just a quarter cup of Almonds provides a majority of the Vitamin E you need for the entire day, and there’s Zinc, Magnesium, and fat as well, making it an all around beneficial snack choice.

Brazil Nuts

Brazil Nuts might just be the best kept secret in testosterone boosting foods.

It’s got more Selenium than just about any other food (1 or 2 nuts give you a whole day’s worth), it’s packed with cell protecting antioxidants, it’s high in saturated fat, and it’s got zinc, magnesium, and B & E vitamins. (Source)

They even contain L-Arginine for boosting Nitric Oxide, which doesn’t actually increase testosterone levels, but does help build muscle with improved blood flow.

Bonus High Testosterone Food!


Eggs are a big testosterone booster, but I didn’t include them on the list because some people get an allergic reaction to them.

They also got a bad rap back when everyone was worried about cholesterol and no one knew yet how to control it naturally.

But now we know that fat and cholesterol are necessary for increased testosterone, and that’s just the tip of the iceberg.

Eggs also contain Calcium, Vitamin D, and even Aspartic Acid, and amino acid that has been shown to significantly increase T levels. (Source)


Next time you’re at the grocery store, pick up these 5 high testosterone foods.

They’re relatively inexpensive, and certainly WAY cheaper than Testosterone Replacement Therapy.

If you don’t enjoy any of the foods on this page, you should consider picking up a testosterone booster like Testofuel or Prime Male.

They both contain all the essential nutrients that these foods have in them naturally, and can make life a lot easier.

If you have any questions leave them in the comments section below!

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Author: Rob Miller

Supplement Critique

Rob Miller founded SupplementCritique.com over 7 years ago, and has been the chief editor ever since. He has a diploma in Advanced Dietary Supplements Advisor, and worked at GNC for 3 years. He KNOWS supplements, both inside and out. Rob currently resides in Jupiter, FL, with his wife of 4 years.  Learn more about him in his Bio here. Follow him on Twitter , Facebook, LinkedIn, or find him on Google +.

4 comments on “5 High Testosterone Foods You Must Be Eating”

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  1. What foods (abbreviated list like this one…I read the first article!) would you recommend to boost nitric oxide? Cheers for the shorter article!!! 🙂

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