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 1301–1350 of 6,649 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Beans, white, boiled | Legumes and Legume Products | 9.73 g | 19% | CNF |
| 1302 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 9.72 g | 19% | USDA_SR |
| 1303 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 9.71 g | 19% | USDA_SR |
| 1304 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 9.71 g | 19% | USDA_SR |
| 1305 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 9.71 g | 19% | USDA_SR |
| 1306 | Bread, rice bran, toasted | Baked Products | 9.70 g | 19% | USDA_SR |
| 1307 | Candies, NESTLE, GOOBERS Chocolate Covered Peanuts | Sweets | 9.70 g | 19% | USDA_SR |
| 1308 | Snacks, popcorn, cakes | Snacks | 9.70 g | 19% | USDA_SR |
| 1309 | Candies, goobers, chocolate covered peanuts | Sweets | 9.70 g | 19% | CNF |
| 1310 | Snacks, popcorn, cakes | Snacks | 9.70 g | 19% | CNF |
| 1311 | Bread, rice bran, gluten free, toasted | Baked Products | 9.70 g | 19% | CNF |
| 1312 | Cereal, ready to eat, Granola: Apples 'n cinnamon, Rogers | Breakfast cereals | 9.70 g | 19% | CNF |
| 1313 | Spices, turmeric, ground | Spices and Herbs | 9.68 g | 19% | USDA_SR |
| 1314 | Spices, turmeric, ground | Spices and Herbs | 9.68 g | 19% | CNF |
| 1315 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 9.67 g | 19% | USDA_SR |
| 1316 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 9.66 g | 19% | USDA_SR |
| 1317 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 9.66 g | 19% | CNF |
| 1318 | Snacks, potato chips, fat free, salted | Snacks | 9.64 g | 19% | USDA_SR |
| 1319 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 9.62 g | 19% | USDA_SR |
| 1320 | Indian, bread, naan | Baked Products | 9.62 g | 19% | CNF |
| 1321 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 9.61 g | 19% | USDA_SR |
| 1322 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 9.61 g | 19% | CNF |
| 1323 | Crackers, rye, wafers, plain | Baked Products | 9.60 g | 19% | USDA_SR |
| 1324 | English muffin, whole wheat, toasted | Baked Products | 9.60 g | 19% | CNF |
| 1325 | Cracker, rye, wafers, plain | Baked Products | 9.60 g | 19% | CNF |
| 1326 | Bread, wheat germ | Baked Products | 9.60 g | 19% | CNF |
| 1327 | Spices, poultry seasoning | Spices and Herbs | 9.59 g | 19% | USDA_SR |
| 1328 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 9.59 g | 19% | CNF |
| 1329 | Spices, poultry seasoning | Spices and Herbs | 9.59 g | 19% | CNF |
| 1330 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 9.58 g | 19% | USDA_SR |
| 1331 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 9.58 g | 19% | CNF |
| 1332 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 9.58 g | 19% | CNF |
| 1333 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 9.57 g | 19% | USDA_SR |
| 1334 | Candies, M&M's peanut chocolate candies | Sweets | 9.57 g | 19% | CNF |
| 1335 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 9.56 g | 19% | USDA_SR |
| 1336 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 9.53 g | 19% | USDA_SR |
| 1337 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 9.53 g | 19% | USDA_SR |
| 1338 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 9.52 g | 19% | CNF |
| 1339 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds | Sweets | 9.51 g | 19% | USDA_SR |
| 1340 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 9.51 g | 19% | CNF |
| 1341 | Rolls, dinner, oat bran | Baked Products | 9.50 g | 19% | USDA_SR |
| 1342 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 9.50 g | 19% | USDA_SR |
| 1343 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 9.50 g | 19% | USDA_SR |
| 1344 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 9.50 g | 19% | USDA_SR |
| 1345 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 9.50 g | 19% | USDA_SR |
| 1346 | Candies, chocolate covered, caramel with nuts | Sweets | 9.50 g | 19% | USDA_SR |
| 1347 | Candies, caramel with nuts, chocolate covered | Sweets | 9.50 g | 19% | CNF |
| 1348 | Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery | Breakfast cereals | 9.50 g | 19% | CNF |
| 1349 | Pie, steak, commercial | Baked Products | 9.50 g | 19% | CNF |
| 1350 | Roll, dinner, oat bran | Baked Products | 9.50 g | 19% | CNF |
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