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 501–550 of 2,826 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Spices, onion powder | Spices and Herbs | 10.41 g | 21% |
| 502 | Popover, dry mix, unprepared | Baked Products | 10.40 g | 21% |
| 503 | spices, pepper, white | Spices and Herbs | 10.40 g | 21% |
| 504 | Spices, pepper, black | Spices and Herbs | 10.39 g | 21% |
| 505 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 10.37 g | 21% |
| 506 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 10.36 g | 21% |
| 507 | Babyfood, cereal, mixed grain, with fruit, dry | Babyfoods | 10.35 g | 21% |
| 508 | Nuts, ginkgo nuts, dried | Nuts and Seeds | 10.35 g | 21% |
| 509 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 10.35 g | 21% |
| 510 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 10.33 g | 21% |
| 511 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 10.33 g | 21% |
| 512 | English muffin, plain (also sourdough), toasted | Baked Products | 10.32 g | 21% |
| 513 | Roll, dinner, rye | Baked Products | 10.30 g | 21% |
| 514 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 10.29 g | 21% |
| 515 | Grains, barley, malt flour | Cereals, Grains and Pasta | 10.28 g | 21% |
| 516 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 10.25 g | 20% |
| 517 | Candies, bars, Mr Goodbar | Sweets | 10.22 g | 20% |
| 518 | Bagel, whole-wheat (multigrain) | Baked Products | 10.20 g | 20% |
| 519 | Indian, bread, naan, whole-wheat | Baked Products | 10.20 g | 20% |
| 520 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 10.18 g | 20% |
| 521 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 10.17 g | 20% |
| 522 | Cereal, ready to eat, Weetabix, Weetabix | Breakfast cereals | 10.16 g | 20% |
| 523 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 10.14 g | 20% |
| 524 | Cracker, barge pilot biscuit | Baked Products | 10.10 g | 20% |
| 525 | Zwieback | Babyfoods | 10.10 g | 20% |
| 526 | Bread, white, commercial, toasted | Baked Products | 10.08 g | 20% |
| 527 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 10.08 g | 20% |
| 528 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 10.08 g | 20% |
| 529 | Snacks, pretzels, hard, plain, salted | Snacks | 10.04 g | 20% |
| 530 | Bread, rye, toasted | Baked Products | 10.01 g | 20% |
| 531 | Cracker, matzo, plain | Baked Products | 10.00 g | 20% |
| 532 | Candies, bars, Alpine White bar with almonds | Sweets | 10.00 g | 20% |
| 533 | Cereal, ready to eat, Shredded Wheat, Barbara's Bakery | Breakfast cereals | 10.00 g | 20% |
| 534 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 10.00 g | 20% |
| 535 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 10.00 g | 20% |
| 536 | Candies, sugar-coated almonds | Sweets | 10.00 g | 20% |
| 537 | Bread, white, commercial, with added fibre, toasted | Baked Products | 9.99 g | 20% |
| 538 | Bread, spelt, commercial, toasted | Baked Products | 9.94 g | 20% |
| 539 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 9.91 g | 20% |
| 540 | Roll (kaiser), hard | Baked Products | 9.90 g | 20% |
| 541 | English muffin, multigrain (also granola), toasted | Baked Products | 9.90 g | 20% |
| 542 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 9.90 g | 20% |
| 543 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 9.89 g | 20% |
| 544 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 9.89 g | 20% |
| 545 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 9.88 g | 20% |
| 546 | Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills | Breakfast cereals | 9.84 g | 20% |
| 547 | Cereal, ready to eat, Flax plus Raisin Bran, Nature's Path | Breakfast cereals | 9.84 g | 20% |
| 548 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 9.80 g | 20% |
| 549 | Bread, pita, whole-wheat | Baked Products | 9.80 g | 20% |
| 550 | Bagel, cinnamon-raisin | Baked Products | 9.80 g | 20% |
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