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 701–750 of 3,534 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Cracker, meal | Baked Products | 9.30 g | 19% |
| 702 | Bagels, whole grain white | Baked Products | 9.30 g | 19% |
| 703 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 9.25 g | 18% |
| 704 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 9.25 g | 18% |
| 705 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 9.21 g | 18% |
| 706 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 9.20 g | 18% |
| 707 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 9.20 g | 18% |
| 708 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 9.20 g | 18% |
| 709 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 9.20 g | 18% |
| 710 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 9.20 g | 18% |
| 711 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 9.20 g | 18% |
| 712 | Bread, oatmeal, toasted | Baked Products | 9.20 g | 18% |
| 713 | Vitasoy USA Organic Nasoya, Tofu Plus Firm | Legumes and Legume Products | 9.19 g | 18% |
| 714 | Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal | Breakfast Cereals | 9.17 g | 18% |
| 715 | Nuts, pecans | Nut and Seed Products | 9.17 g | 18% |
| 716 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.16 g | 18% |
| 717 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 9.16 g | 18% |
| 718 | Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE | Breakfast Cereals | 9.14 g | 18% |
| 719 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 9.14 g | 18% |
| 720 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.13 g | 18% |
| 721 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 9.13 g | 18% |
| 722 | TACO BELL, BURRITO SUPREME with steak | Fast Foods | 9.13 g | 18% |
| 723 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 9.11 g | 18% |
| 724 | Spices, thyme, dried | Spices and Herbs | 9.11 g | 18% |
| 725 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 9.10 g | 18% |
| 726 | Bread, pita, white, unenriched | Baked Products | 9.10 g | 18% |
| 727 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 9.10 g | 18% |
| 728 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 9.10 g | 18% |
| 729 | Bread, pita, white, enriched | Baked Products | 9.10 g | 18% |
| 730 | Bread, reduced-calorie, rye | Baked Products | 9.10 g | 18% |
| 731 | Muffins, English, mixed-grain (includes granola) | Baked Products | 9.10 g | 18% |
| 732 | Beverages, chocolate powder, no sugar added | Beverages | 9.09 g | 18% |
| 733 | Rice and Wheat cereal bar | Snacks | 9.09 g | 18% |
| 734 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 9.09 g | 18% |
| 735 | Vitasoy USA Azumaya, Firm Tofu | Legumes and Legume Products | 9.08 g | 18% |
| 736 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 9.06 g | 18% |
| 737 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.06 g | 18% |
| 738 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 9.06 g | 18% |
| 739 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 9.05 g | 18% |
| 740 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 9.04 g | 18% |
| 741 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.02 g | 18% |
| 742 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 9.02 g | 18% |
| 743 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 9.01 g | 18% |
| 744 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.01 g | 18% |
| 745 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 9.00 g | 18% |
| 746 | Bread, white, commercially prepared, toasted | Baked Products | 9.00 g | 18% |
| 747 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 9.00 g | 18% |
| 748 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 9.00 g | 18% |
| 749 | Nuts, almond paste | Nut and Seed Products | 9.00 g | 18% |
| 750 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 9.00 g | 18% |
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