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 101–150 of 289 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Hummus, commercial | Legumes and Legume Products | 7.35 g | 15% |
| 102 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 7.31 g | 15% |
| 103 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 7.25 g | 15% |
| 104 | Flour, rice, brown | Cereal Grains and Pasta | 7.19 g | 14% |
| 105 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 7.17 g | 14% |
| 106 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 7.04 g | 14% |
| 107 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 7.03 g | 14% |
| 108 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 7.02 g | 14% |
| 109 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 6.94 g | 14% |
| 110 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 6.92 g | 14% |
| 111 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 6.91 g | 14% |
| 112 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 6.69 g | 13% |
| 113 | Flour, rice, glutinous | Cereal Grains and Pasta | 6.69 g | 13% |
| 114 | Garlic, raw | Vegetables and Vegetable Products | 6.62 g | 13% |
| 115 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 6.57 g | 13% |
| 116 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 6.20 g | 12% |
| 117 | Cookies, oatmeal, soft, with raisins | Baked Products | 5.79 g | 12% |
| 118 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 5.59 g | 11% |
| 119 | Flour, chestnut | Nut and Seed Products | 5.29 g | 11% |
| 120 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 4.73 g | 9% |
| 121 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 4.52 g | 9% |
| 122 | Mustard, prepared, yellow | Spices and Herbs | 4.25 g | 8% |
| 123 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 4.23 g | 8% |
| 124 | Brussels sprouts, raw | Vegetables and Vegetable Products | 3.98 g | 8% |
| 125 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 3.55 g | 7% |
| 126 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 3.55 g | 7% |
| 127 | Mushroom, pioppini | Vegetables and Vegetable Products | 3.50 g | 7% |
| 128 | Figs, dried, uncooked | Fruits and Fruit Juices | 3.30 g | 7% |
| 129 | Figs, dried, uncooked | Fruits and Fruit Juices | 3.30 g | 7% |
| 130 | Mushroom, crimini | Vegetables and Vegetable Products | 3.09 g | 6% |
| 131 | Collards, raw | Vegetables and Vegetable Products | 2.97 g | 6% |
| 132 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.94 g | 6% |
| 133 | Kale, raw | Vegetables and Vegetable Products | 2.92 g | 6% |
| 134 | Spinach, mature | Vegetables and Vegetable Products | 2.91 g | 6% |
| 135 | Spinach, mature | Vegetables and Vegetable Products | 2.91 g | 6% |
| 136 | Mushroom, oyster | Vegetables and Vegetable Products | 2.90 g | 6% |
| 137 | Mushroom, oyster | Vegetables and Vegetable Products | 2.90 g | 6% |
| 138 | Mushrooms, white button | Vegetables and Vegetable Products | 2.89 g | 6% |
| 139 | Mushrooms, white button | Vegetables and Vegetable Products | 2.89 g | 6% |
| 140 | Spinach, baby | Vegetables and Vegetable Products | 2.85 g | 6% |
| 141 | Spinach, baby | Vegetables and Vegetable Products | 2.85 g | 6% |
| 142 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 2.79 g | 6% |
| 143 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 2.78 g | 6% |
| 144 | Mushroom, portabella | Vegetables and Vegetable Products | 2.75 g | 6% |
| 145 | Broccoli, raw | Vegetables and Vegetable Products | 2.57 g | 5% |
| 146 | Broccoli, raw | Vegetables and Vegetable Products | 2.57 g | 5% |
| 147 | Mushroom, lion's mane | Vegetables and Vegetable Products | 2.50 g | 5% |
| 148 | Mushroom, lion's mane | Vegetables and Vegetable Products | 2.50 g | 5% |
| 149 | Mushroom, enoki | Vegetables and Vegetable Products | 2.42 g | 5% |
| 150 | Mushrooms, shiitake | Vegetables and Vegetable Products | 2.41 g | 5% |
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