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 1101–1150 of 2,826 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Arrowhead, raw | Vegetables and Vegetable Products | 5.33 g | 11% |
| 1102 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 5.33 g | 11% |
| 1103 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 5.33 g | 11% |
| 1104 | Snacks, vegetable chips | Snacks | 5.32 g | 11% |
| 1105 | Winged beans (goa bean), green, boiled, drained, with salt | Vegetables and Vegetable Products | 5.31 g | 11% |
| 1106 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 5.31 g | 11% |
| 1107 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 5.31 g | 11% |
| 1108 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 5.30 g | 11% |
| 1109 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 5.30 g | 11% |
| 1110 | Nuts, coconut meat, desiccated, creamed | Nuts and Seeds | 5.30 g | 11% |
| 1111 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 5.30 g | 11% |
| 1112 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 5.30 g | 11% |
| 1113 | Nuts, coconut meat, desiccated, toasted | Nuts and Seeds | 5.30 g | 11% |
| 1114 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 5.30 g | 11% |
| 1115 | Muffin, corn, toaster type | Baked Products | 5.30 g | 11% |
| 1116 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 5.30 g | 11% |
| 1117 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 5.29 g | 11% |
| 1118 | Granola bar, chewy, chocolate chip | Baked Products | 5.29 g | 11% |
| 1119 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 5.28 g | 11% |
| 1120 | Refried beans, canned, vegetarian | Legumes and Legume Products | 5.28 g | 11% |
| 1121 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 5.27 g | 11% |
| 1122 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 5.27 g | 11% |
| 1123 | Cookie, shortbread, plain, homemade | Baked Products | 5.27 g | 11% |
| 1124 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 5.25 g | 10% |
| 1125 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 5.25 g | 10% |
| 1126 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 5.25 g | 10% |
| 1127 | Bread pudding, with raisins, homemade | Baked Products | 5.23 g | 10% |
| 1128 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 5.22 g | 10% |
| 1129 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 5.22 g | 10% |
| 1130 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 5.22 g | 10% |
| 1131 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 5.22 g | 10% |
| 1132 | Bread, Boston brown, canned | Baked Products | 5.20 g | 10% |
| 1133 | Cereal, ready to eat, Corn Dunks, President's Choice | Breakfast cereals | 5.20 g | 10% |
| 1134 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 5.20 g | 10% |
| 1135 | Coffee cake, fruit | Baked Products | 5.20 g | 10% |
| 1136 | Beans, baked, canned, with pork | Legumes and Legume Products | 5.19 g | 10% |
| 1137 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 5.15 g | 10% |
| 1138 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 5.15 g | 10% |
| 1139 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 5.15 g | 10% |
| 1140 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 5.15 g | 10% |
| 1141 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 5.10 g | 10% |
| 1142 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 5.10 g | 10% |
| 1143 | Snacks, crisped rice bar, chocolate chip | Snacks | 5.10 g | 10% |
| 1144 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 5.10 g | 10% |
| 1145 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 5.10 g | 10% |
| 1146 | Candies, chocolate, dark, not further specified | Sweets | 5.09 g | 10% |
| 1147 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 5.07 g | 10% |
| 1148 | Succotash, boiled, drained | Vegetables and Vegetable Products | 5.07 g | 10% |
| 1149 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 5.06 g | 10% |
| 1150 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 5.06 g | 10% |
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