The 50 g Daily Value for protein is a minimum target, not a ceiling. Your actual needs depend on your body weight and activity level. The number on a label tells you how much of that target one serving meets, so you can track your intake across the day.
Protein concentrates in meat, fish, eggs, and dairy, but also in legumes, nuts, and grains. This ranking shows raw amounts per 100 g. Keep in mind that serving sizes vary wildly; a portion of chicken breast weighs more than a portion of pumpkin seeds, so higher grams here do not always mean a better source for your plate.
On a vegetarian or vegan diet, legumes and soy products become your primary sources. These foods contain all the amino acids your body needs, but often require larger portions to hit the same protein content as animal foods. Combining different plant sources within a day, not at a single meal, covers any gaps in amino acid profiles.
FDA daily value: 50 g
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Showing 451–500 of 2,826 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Cereal, ready to eat, Granola: Raspberry almond, light, Rogers | Breakfast cereals | 10.91 g | 22% |
| 452 | Cereal, ready to eat, Granola: Maple raisin, light, Rogers | Breakfast cereals | 10.91 g | 22% |
| 453 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 10.90 g | 22% |
| 454 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 10.90 g | 22% |
| 455 | Snacks, sesame sticks, wheat-based, salted | Snacks | 10.90 g | 22% |
| 456 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 10.90 g | 22% |
| 457 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 10.88 g | 22% |
| 458 | Snacks, popcorn, unpopped kernels | Snacks | 10.87 g | 22% |
| 459 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 10.86 g | 22% |
| 460 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 10.84 g | 22% |
| 461 | Cereal, ready to eat, Flax Plus Red Berry Crunch, Nature's Path | Breakfast cereals | 10.83 g | 22% |
| 462 | Seasoning mix, chili, dry mix | Spices and Herbs | 10.82 g | 22% |
| 463 | Croutons, seasoned | Baked Products | 10.80 g | 22% |
| 464 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 10.80 g | 22% |
| 465 | Cereal, ready to eat, Grape-nuts, Post | Breakfast cereals | 10.80 g | 22% |
| 466 | Roll, pumpernickel | Baked Products | 10.80 g | 22% |
| 467 | Cereal, ready to eat, Blueberry Muesli with Almonds, Nature's Path | Breakfast cereals | 10.77 g | 22% |
| 468 | Spices, cardamom, ground | Spices and Herbs | 10.76 g | 22% |
| 469 | Bread, French or Vienna (also sourdough) | Baked Products | 10.75 g | 22% |
| 470 | Grains, millet, flour | Cereals, Grains and Pasta | 10.75 g | 22% |
| 471 | Cereal, ready to eat, Spelt Flakes, Nature's Path | Breakfast cereals | 10.74 g | 21% |
| 472 | Snacks, popcorn, microwave, lower in fat | Snacks | 10.72 g | 21% |
| 473 | Bagel, oat bran | Baked Products | 10.70 g | 21% |
| 474 | Cereal, ready to eat, Heritage Muesli, Nature's Path | Breakfast cereals | 10.70 g | 21% |
| 475 | Quinoa burger patty, frozen | Mixed Dishes | 10.70 g | 21% |
| 476 | Bread, whole wheat, commercial | Baked Products | 10.70 g | 21% |
| 477 | Bread, wheat germ, toasted | Baked Products | 10.70 g | 21% |
| 478 | Grains, wheat, soft white | Cereals, Grains and Pasta | 10.69 g | 21% |
| 479 | Cereal, ready to eat, Wheat Squares, Organics, President's Choice | Breakfast cereals | 10.68 g | 21% |
| 480 | Meatless, bacon | Legumes and Legume Products | 10.68 g | 21% |
| 481 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 10.66 g | 21% |
| 482 | Spices, sage, ground | Spices and Herbs | 10.63 g | 21% |
| 483 | Grains, sorghum | Cereals, Grains and Pasta | 10.62 g | 21% |
| 484 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 10.62 g | 21% |
| 485 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 10.62 g | 21% |
| 486 | Rice, spanish rice mix, unprepared | Mixed Dishes | 10.62 g | 21% |
| 487 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 10.60 g | 21% |
| 488 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 10.60 g | 21% |
| 489 | Fast foods, hot dog, plain | Fast Foods | 10.60 g | 21% |
| 490 | Bagel, cinnamon-raisin, toasted | Baked Products | 10.60 g | 21% |
| 491 | Cracker, whole-wheat | Baked Products | 10.58 g | 21% |
| 492 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 10.58 g | 21% |
| 493 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 10.56 g | 21% |
| 494 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 10.56 g | 21% |
| 495 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 10.52 g | 21% |
| 496 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 10.51 g | 21% |
| 497 | Cereal, ready to eat, Granola: with raisins and almonds, Blue Menu, President's Choice | Breakfast cereals | 10.50 g | 21% |
| 498 | Grains, barley flour | Cereals, Grains and Pasta | 10.50 g | 21% |
| 499 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 10.46 g | 21% |
| 500 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 10.42 g | 21% |
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