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 3,534 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 23.85 g | 48% |
| 102 | Chicken, meatless | Legumes and Legume Products | 23.64 g | 47% |
| 103 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 23.58 g | 47% |
| 104 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 23.52 g | 47% |
| 105 | Beans, white, mature seeds, raw | Legumes and Legume Products | 23.36 g | 47% |
| 106 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 23.28 g | 47% |
| 107 | Spices, chervil, dried | Spices and Herbs | 23.20 g | 46% |
| 108 | Wheat germ, crude | Cereal Grains and Pasta | 23.15 g | 46% |
| 109 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 23.12 g | 46% |
| 110 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 23.03 g | 46% |
| 111 | Vegetarian fillets | Legumes and Legume Products | 23.00 g | 46% |
| 112 | Spices, fenugreek seed | Spices and Herbs | 23.00 g | 46% |
| 113 | Spices, basil, dried | Spices and Herbs | 22.98 g | 46% |
| 114 | Mothbeans, mature seeds, raw | Legumes and Legume Products | 22.94 g | 46% |
| 115 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 22.90 g | 46% |
| 116 | Spices, tarragon, dried | Spices and Herbs | 22.77 g | 46% |
| 117 | Owl, horned, flesh, raw (Alaska Native) | American Indian/Alaska Native Foods | 22.70 g | 45% |
| 118 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 22.53 g | 45% |
| 119 | Chickpea flour (besan) | Legumes and Legume Products | 22.39 g | 45% |
| 120 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar | Snacks | 22.35 g | 45% |
| 121 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 22.33 g | 45% |
| 122 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 22.21 g | 44% |
| 123 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 22.21 g | 44% |
| 124 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 22.00 g | 44% |
| 125 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 21.93 g | 44% |
| 126 | Spices, coriander leaf, dried | Spices and Herbs | 21.93 g | 44% |
| 127 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 21.91 g | 44% |
| 128 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 21.86 g | 44% |
| 129 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 21.78 g | 44% |
| 130 | Incaparina, dry mix (corn and soy flours), unprepared | Breakfast Cereals | 21.75 g | 44% |
| 131 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 21.70 g | 43% |
| 132 | Beans, black, mature seeds, raw | Legumes and Legume Products | 21.60 g | 43% |
| 133 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 21.46 g | 43% |
| 134 | Nuts, almonds, oil roasted, with salt added, smoke flavor | Nut and Seed Products | 21.43 g | 43% |
| 135 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 21.42 g | 43% |
| 136 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 21.40 g | 43% |
| 137 | Nuts, almonds, blanched | Nut and Seed Products | 21.40 g | 43% |
| 138 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 21.28 g | 43% |
| 139 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 21.25 g | 42% |
| 140 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 21.23 g | 42% |
| 141 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 21.23 g | 42% |
| 142 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 21.23 g | 42% |
| 143 | Chives, freeze-dried | Vegetables and Vegetable Products | 21.20 g | 42% |
| 144 | Nuts, almonds | Nut and Seed Products | 21.15 g | 42% |
| 145 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 21.11 g | 42% |
| 146 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 21.05 g | 42% |
| 147 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 21.05 g | 42% |
| 148 | Meatballs, meatless | Legumes and Legume Products | 21.00 g | 42% |
| 149 | Walrus, liver, raw (Alaska Native) | American Indian/Alaska Native Foods | 21.00 g | 42% |
| 150 | Vegetarian meatloaf or patties | Legumes and Legume Products | 21.00 g | 42% |
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