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 751–800 of 3,534 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 9.00 g | 18% |
| 752 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 9.00 g | 18% |
| 753 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 9.00 g | 18% |
| 754 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 9.00 g | 18% |
| 755 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 9.00 g | 18% |
| 756 | Snacks, cornnuts, barbecue-flavor | Snacks | 9.00 g | 18% |
| 757 | Crackers, rye, wafers, seasoned | Baked Products | 9.00 g | 18% |
| 758 | Spices, oregano, dried | Spices and Herbs | 9.00 g | 18% |
| 759 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 8.98 g | 18% |
| 760 | Spices, ginger, ground | Spices and Herbs | 8.98 g | 18% |
| 761 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 8.97 g | 18% |
| 762 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 8.97 g | 18% |
| 763 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 8.97 g | 18% |
| 764 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 8.96 g | 18% |
| 765 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 8.95 g | 18% |
| 766 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 8.92 g | 18% |
| 767 | Vitasoy USA, Organic Nasoya Firm Tofu | Legumes and Legume Products | 8.90 g | 18% |
| 768 | Bread, rice bran | Baked Products | 8.90 g | 18% |
| 769 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 8.90 g | 18% |
| 770 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 8.90 g | 18% |
| 771 | Pancakes, special dietary, dry mix | Baked Products | 8.90 g | 18% |
| 772 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 8.89 g | 18% |
| 773 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 8.89 g | 18% |
| 774 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 8.87 g | 18% |
| 775 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 8.87 g | 18% |
| 776 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 8.86 g | 18% |
| 777 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 8.86 g | 18% |
| 778 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 8.86 g | 18% |
| 779 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 8.86 g | 18% |
| 780 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 8.86 g | 18% |
| 781 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 8.85 g | 18% |
| 782 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 8.82 g | 18% |
| 783 | Stew, steamed corn (Navajo) | American Indian/Alaska Native Foods | 8.82 g | 18% |
| 784 | Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry | Breakfast Cereals | 8.82 g | 18% |
| 785 | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | Breakfast Cereals | 8.81 g | 18% |
| 786 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 8.81 g | 18% |
| 787 | Cereals, corn grits, yellow, regular and quick, unenriched, dry | Breakfast Cereals | 8.80 g | 18% |
| 788 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 8.80 g | 18% |
| 789 | Crackers, whole-wheat, low salt | Baked Products | 8.80 g | 18% |
| 790 | Muffins, English, whole-wheat | Baked Products | 8.80 g | 18% |
| 791 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 8.80 g | 18% |
| 792 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 8.80 g | 18% |
| 793 | Cereals, QUAKER, hominy grits, white, quick, dry | Breakfast Cereals | 8.80 g | 18% |
| 794 | Cereals, QUAKER, hominy grits, white, regular, dry | Breakfast Cereals | 8.80 g | 18% |
| 795 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | Breakfast Cereals | 8.79 g | 18% |
| 796 | Candies, 5TH AVENUE Candy Bar | Sweets | 8.78 g | 18% |
| 797 | Focaccia, Italian flatbread, plain | Baked Products | 8.77 g | 18% |
| 798 | Vitasoy USA Organic Nasoya, Soft Tofu | Legumes and Legume Products | 8.76 g | 18% |
| 799 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 8.75 g | 18% |
| 800 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 8.73 g | 17% |
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