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 651–700 of 3,534 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 9.80 g | 20% |
| 652 | Bagels, cinnamon-raisin | Baked Products | 9.80 g | 20% |
| 653 | Bread, pita, whole-wheat | Baked Products | 9.80 g | 20% |
| 654 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 9.76 g | 20% |
| 655 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.73 g | 19% |
| 656 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 9.73 g | 19% |
| 657 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 9.72 g | 19% |
| 658 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 9.71 g | 19% |
| 659 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 9.71 g | 19% |
| 660 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 9.71 g | 19% |
| 661 | Snacks, popcorn, cakes | Snacks | 9.70 g | 19% |
| 662 | Candies, NESTLE, GOOBERS Chocolate Covered Peanuts | Sweets | 9.70 g | 19% |
| 663 | Bread, rice bran, toasted | Baked Products | 9.70 g | 19% |
| 664 | Spices, turmeric, ground | Spices and Herbs | 9.68 g | 19% |
| 665 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 9.67 g | 19% |
| 666 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 9.66 g | 19% |
| 667 | Snacks, potato chips, fat free, salted | Snacks | 9.64 g | 19% |
| 668 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 9.62 g | 19% |
| 669 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 9.61 g | 19% |
| 670 | Crackers, rye, wafers, plain | Baked Products | 9.60 g | 19% |
| 671 | Spices, poultry seasoning | Spices and Herbs | 9.59 g | 19% |
| 672 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 9.58 g | 19% |
| 673 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 9.57 g | 19% |
| 674 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 9.56 g | 19% |
| 675 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 9.53 g | 19% |
| 676 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 9.53 g | 19% |
| 677 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds | Sweets | 9.51 g | 19% |
| 678 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 9.50 g | 19% |
| 679 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 9.50 g | 19% |
| 680 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 9.50 g | 19% |
| 681 | Candies, chocolate covered, caramel with nuts | Sweets | 9.50 g | 19% |
| 682 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 9.50 g | 19% |
| 683 | Rolls, dinner, oat bran | Baked Products | 9.50 g | 19% |
| 684 | Bread, Italian | Baked Products | 9.49 g | 19% |
| 685 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.49 g | 19% |
| 686 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 9.49 g | 19% |
| 687 | Corn grain, yellow | Cereal Grains and Pasta | 9.42 g | 19% |
| 688 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 9.42 g | 19% |
| 689 | Bread, pan dulce, sweet yeast bread | Baked Products | 9.42 g | 19% |
| 690 | Corn grain, white | Cereal Grains and Pasta | 9.42 g | 19% |
| 691 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 9.40 g | 19% |
| 692 | Drumstick leaves, raw | Vegetables and Vegetable Products | 9.40 g | 19% |
| 693 | Bread, rye, toasted | Baked Products | 9.40 g | 19% |
| 694 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 9.38 g | 19% |
| 695 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.34 g | 19% |
| 696 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 9.34 g | 19% |
| 697 | Crackers, wheat, reduced fat | Baked Products | 9.34 g | 19% |
| 698 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.31 g | 19% |
| 699 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.31 g | 19% |
| 700 | Beverages, coffee, instant, with chicory | Beverages | 9.30 g | 19% |
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