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 1201–1250 of 2,826 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 4.74 g | 9% |
| 1202 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 4.71 g | 9% |
| 1203 | Fast foods, dessert, sundae, caramel | Fast Foods | 4.71 g | 9% |
| 1204 | Cookie, sugar, refrigerated dough, baked | Baked Products | 4.70 g | 9% |
| 1205 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 4.70 g | 9% |
| 1206 | Muffin, blueberry flavour (artificial), dry mix, unprepared | Baked Products | 4.70 g | 9% |
| 1207 | Cake, yellow, light, dry mix, unprepared | Baked Products | 4.70 g | 9% |
| 1208 | Beverage, protein drink, ready-to-drink, MUSCLE MLK, light | Beverages | 4.68 g | 9% |
| 1209 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 4.67 g | 9% |
| 1210 | Salad, caesar, homemade | Mixed Dishes | 4.67 g | 9% |
| 1211 | Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice | Breakfast cereals | 4.67 g | 9% |
| 1212 | Cowpeas, leafy tips, boiled, drained | Vegetables and Vegetable Products | 4.67 g | 9% |
| 1213 | Jute, potherb, raw | Vegetables and Vegetable Products | 4.65 g | 9% |
| 1214 | Snacks, potato chips, dried potatoes, plain | Snacks | 4.62 g | 9% |
| 1215 | Carob (St. John's bread), flour | Legumes and Legume Products | 4.62 g | 9% |
| 1216 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 4.61 g | 9% |
| 1217 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 4.60 g | 9% |
| 1218 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 4.60 g | 9% |
| 1219 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 4.60 g | 9% |
| 1220 | Muffin, blueberry, toaster-type | Baked Products | 4.60 g | 9% |
| 1221 | Candies, bars, Mounds | Sweets | 4.60 g | 9% |
| 1222 | Sweets, syrups, chocolate, fudge-type | Sweets | 4.60 g | 9% |
| 1223 | Candies, caramel | Sweets | 4.60 g | 9% |
| 1224 | Eppaw, raw | Vegetables and Vegetable Products | 4.60 g | 9% |
| 1225 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 4.60 g | 9% |
| 1226 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 4.58 g | 9% |
| 1227 | Fast foods, brownie | Fast Foods | 4.57 g | 9% |
| 1228 | Snacks, potato chips, dried potatoes, light | Snacks | 4.56 g | 9% |
| 1229 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 4.55 g | 9% |
| 1230 | Soup, lentil, homemade | Soups, Sauces and Gravies | 4.55 g | 9% |
| 1231 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 4.54 g | 9% |
| 1232 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 4.54 g | 9% |
| 1233 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 4.54 g | 9% |
| 1234 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 4.54 g | 9% |
| 1235 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 4.53 g | 9% |
| 1236 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 4.52 g | 9% |
| 1237 | Coffee, instant, with sugar, French flavour, powder | Beverages | 4.50 g | 9% |
| 1238 | Seasoning mix, taco, dry mix | Spices and Herbs | 4.50 g | 9% |
| 1239 | Cookie, chocolate, with icing or coating | Baked Products | 4.50 g | 9% |
| 1240 | Pie, pumpkin, homemade | Baked Products | 4.50 g | 9% |
| 1241 | Sweets, topping, nuts in syrup | Sweets | 4.50 g | 9% |
| 1242 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 4.50 g | 9% |
| 1243 | Pie, pecan, commercial | Baked Products | 4.50 g | 9% |
| 1244 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 4.49 g | 9% |
| 1245 | Muffin, blueberry, commercial | Baked Products | 4.49 g | 9% |
| 1246 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 4.49 g | 9% |
| 1247 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 4.48 g | 9% |
| 1248 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 4.47 g | 9% |
| 1249 | Sweets, baking chocolate, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 4.44 g | 9% |
| 1250 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 4.42 g | 9% |
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